Remember: Eustress is good stress. It helps us to function effectively and to meet deadlines. It gets adrenaline and endorphins moving and can prove to be motivational.
However, when we start to interpret the eustress situation as threatening that’s when good stress becomes bad with the resulting potential damage to psychological and physiological health.
1) Create a regular pattern of relaxation: A day at work can be a day filled with challenges – some of which can be intense. Our body responds to these challenges by releasing adrenaline, tensing up and increasing the heart rate. The easiest way to counter this stress response is to learn to relax.
A simple breathing technique such as 7/11 breathing (repeatedly breathing in through your nose for seven seconds and breathing out through your nose for 11 seconds) can help to induce a sense of calm relaxation.
2) Get mobile: Every so often get up and walk away from your desk. This will take you away from the potential source of stress.Encourage your patient’s to ‘break the state’ by getting up and walking away from the desk.
At lunch get out of the office and go for a walk.
When on the phone, get up and walk around.
This exercises and stretches various muscle groups and helps prevent the build-up of tension.
3) Create a regular pattern of exercise: Walking, running, swimming, working out at the gym etc. all work off the effects stress. However, be aware that playing competitive games can sometimes add to stress.
Remember that after the exercise should come relaxation: sitting in a sauna or steam room for example, or practicing self-hypnosis.
Before increasing your exercise always ensure that you are fit to do so – a physical checkup by your doctors is a good idea. Also, it is worth getting exercise advice from a Personal Trainer or at your local gym.
4) Learn how to stretch: Sitting at a desk all day can lead to your muscles and tendons becoming stiff. Learning stretching exercises is a great way of releasing the accumulated tension.
5) Music can soothe the savage beast: If possible, try listening to calming music at work as it can help you to relax and concentrate.
6) Lighten up: Environmental lighting at your work place is important and can reduce eyestrain. Soft, indirect lighting is far better than harsh bright light.
7) Look at something relaxing: Pleasant photos, artwork, even a plant can provide a relaxing and peaceful focus of attention. Every so often focus away from your computer screen or paperwork at regular intervals and focus on a pleasant object. This will give your eyes and mind some well deserved relaxation.
8) Be organised: A neater desk can reduce stress as untidiness can unconsciously stimulate a sense of being overwhelmed. A tidy desk can bring a sense of order to a stressed mind that helps you to feel as if you are coping better.
9) Create ‘me’ time: We work to live, not live to work! Creating ‘me’ time can allow your mind to switch off from the stresses and tensions of the day. When you get back to the hurly burly of the working day your mind is clearer and fresher and stimulates a sense of coping.
Make sure ‘me’ time refers to me! That means doing something for yourself. Setting aside half an hour to do something that you like and enjoy is invaluable.
10) Eat and drink healthily: Food is the fuel that keeps us going. A regular healthy eating pattern helps to keep the body in good condition.
Remember to take a healthy option when eating. The quality of the fuel you put in to your body is reflected in the quality of the energy you put out.
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