Stress in the workplace reduces productivity, increases management pressures, and makes people ill in many ways, evidence of which is still increasing.
Tap here to turn on desktop notifications to get the news sent straight to you. But just as a slight from your boss or bad news from a family member can get your stress hormones pumping and your blood pressure rising quickly, you have the power to reset almost instantly.
While in the pre-civilization world, the increased blood flow to our heart and muscles helped us escape from predators and dangerous situations, we find ourselves in a very different position now.
Instead of helping us to escape, this can contribute to chronic conditions like hypertension and headaches, as well as mental health concerns like depression and anxiety disorders. With that in mind, here are 20 ways, backed up by good scientific evidence, to keep your stress in check: And medical researchers agree.
Breathing exercises -- or even just taking a few deep breaths -- can help reduce tension and relieve stress, thanks to an extra boost of oxygen. While shallow breathing -- a marker of stress -- stimulates the sympathetic nervous system, reported NPRdeep breathing does the opposite: It stimulates the parasympathetic reaction, which helps us to calm down.
They can reduce blood pressure and may even be able to change the expression of some genes, according to Harvard researcher Herbert Benson.
Visualize A short visualization is an easy way to get back to center. Simply make yourself comfortable at your desk, in an empty conference room -- wherever! Take your snack away from your computer and go sit someplace peaceful.
Focus on your food: Researchers have found that simply being around plants can induce your relaxation response. Need some advice on what to buy? Step Away From The Screen Uninterrupted computer use has been associated with stress, lost sleep and depression in women, according to a study from the University of Gothenburg, Sweden.
In the same study, late night computer use was also associated with stress -- in both men and women. Make sure to take frequent breaks during your day of computer use -- and try to shut offline at least an hour before bedtime. And that has real-life implications: Try This Naam Yoga Hand Trick Applying pressure to the space between your second and third knuckle the joints at the base of your pointer and middle fingers can help to create a sense of instant calm, according to Sharon Melnick, author of Success Under Stress.
Talking can even raise your blood pressure. Put On Some Music While classical music has a particularly soothing effect -- it slows heart rate, lowers blood pressure and even decreases levels of stress hormones -- any music that you love will flood your brain with feel-good neurochemicals like dopamine.
And while music can soothe everyday anxiety crank it up on the drive home! Try humming or making your own music. One study of stressed-out nursing students found that recreational music-making relieved stress and prevented burnout. Candy Eating or drinking something sweet is soothing because it stems the production of the stress hormone, glucocorticoid which helps explain why we find ourselves staring down the barrel of an empty cookie package when things go haywire.
Watch A Viral Video A good laugh is a fine relaxation technique. Progressive Muscle Relaxation Start with your toes and work your way up: It may seem silly, but this practice can help reduce anxiety and stress and is often recommended to patients who suffer from depression and anxiety disorders.
Seriously, Turn Off Your Phone Smartphones, in particular, are linked to increased stressas more and more people feel pressure to respond to messages at all times. We think the same holds true for adult besties.
Potassium helps to regulate blood pressure, which rises during times of stress. And research shows that it can protect your body from the negative effects of stress, like increased risk of heart attack and stroke.
The American Psychological Association recommends it to stave off the physical detriments of stress as well. Try Eagle Pose Many yoga poses are known stress relievers, as they open the shoulders, relieve neck tension and do away with many of the physical symptoms of stress.
Eagle pose is a prime example of how a brief asana can target back and neck tension.Many behaviors that increase in times of stress and maladaptive ways of coping with stress -- drugs, pain medicines, alcohol, smoking, and eating -- actually worsen the stress and can make us more reactive (sensitive) to further stress.
Risk factors for unmanageable stress include a . Nov 13, · Simple, Inexpensive Ways to Stave Off Stress and Look Your Best. Share. Tweet. Pin 1 +1.
Share. 1 Shares. Read on for our best stress-busting beauty tips! Different people need different amounts of water each day. Aim for about 12 cups, or 96 oz. day. We are going to have a lot of fun, and learn some not-so-obvious lessons.
It's not the ink, it's the think.. An important point first. This post is not about tufte'ing your work. A literature review is an account of what has been published on a topic by accredited scholars and researchers.
Occasionally you will be asked to write one as a separate assignment (sometimes in the form of an annotated bibliography —see the bottom of the next page), but more often it is part of the introduction to an essay, research report, or thesis.
Mar 21, · In this Article: Article Summary Conducting a Critical Reading Writing an Effective Analysis Organizing the Review Sample Analyses Community Q&A A critical analysis examines an article or other work to determine how effective the piece is at making an argument or point%().
Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example: Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of being late. When you’re driving on the highway, switch to the slow lane so you can avoid road rage.