Stress is something that we all experience from time to time. However, if it becomes a chronic issue, it can have consequences on your professional performance, your personal relationships, and even your physical health. In this article, we explore key methods for coping with stress, and what to do when you need additional support.
Minimizing daily stress is essential for our well-being. Putting this into practice, however, is often easier said than done. And, just as the causes of stress vary from person to person, so too do the techniques for managing them. Keep reading to discover three effective strategies for recognizing and managing stress, and discover which one works best for you.
Breathe easy
Research has demonstrated the significant benefits of deep, controlled breathing in reducing stress levels. Incorporating just a few minutes of mindful breathing into your daily routine can help to relax the mind and body, and approach an issue with increased clarity and a fresh perspective.
If you've never attempted mindful breathing, give this straightforward exercise a try. Before - and after - you have completed it, take a moment to evaluate how you feel.
Find a quiet, comfortable place to sit. You may prefer to sit on a chair, on your bed, or on the floor - wherever feels right for you.
Clear your mind of any external thoughts, and - if you feel comfortable to do so - close your eyes.
Direct your attention towards any sensations of tension or discomfort in your body, allowing your mind to quiet and fully focus.
Breathe in slowly through the nose for four seconds, taking in as much breath as you can.
Hold the breath for seven seconds, continuing to focus on any physical sensations.
Exhale forcefully through the mouth for eight seconds. Channel your breath, and imagine that you are ‘breathing out’ any negative feelings, whether physical or emotional.
Repeat up to four times.
Consider checking your workplace well-being program for more guidance on helpful breathing and meditation exercises.
Physical exercise
Another easy and effective way to immediately alleviate stress is to get moving. Studies show that exercise reduces levels of stress hormones like cortisol, while increasing the production of endorphins, known as our ‘happy hormones’. After a stressful day, taking time to complete a half-hour jog or unwind with some yoga, can really help to keep burnout at bay.
If you're in need of inspiration, consider checking if your employer can help. Tailored workplace healthcare plans, such as GulfCare’s, often provide access to fitness plans, to help you combat stress head-on.
Practice mindfulness
We sometimes forget to stop and reflect on the positive aspects of our lives. If you frequently feel overwhelmed, in addition to seeking help, consider starting a ‘gratitude journal’ - it only takes a minute a day but can make a significant impact.
Every morning, take a moment to write down something that you’re grateful for - perhaps it’s a particular friend, or the health of a family member. Whenever you feel overwhelmed during the day, take a moment to reflect on your ‘daily gratitude’. This will help you to focus on a positive feeling, rather than spiraling into stress and anxiety.
When to seek help
Ultimately, prevention is better than cure. This involves living a well-balanced lifestyle that keeps your body and mind healthy, and your emotional needs fulfilled. However, if you often feel overwhelmed by work-related stress, it may be time to talk to your line manager or HR department. They should be able to help you identify specific pain points that are causing you stress, such as workload, deadlines, or work-life balance. They can then work with you to develop a plan of action that will reduce your stress levels.
If your employer has an Employee Assistance Program (EAP) in place, it may also be helpful to seek one-to-one counseling, to talk your issues through with an expert and receive guidance on developing a stress management strategy. For example, GulfCare's EAP offers round-the-clock access to confidential, professional, and multilingual support via phone, SMS, and email to both members and their dependents.
How GulfCare can help
GulfCare is a leading provider of corporate health insurance in the UAE and across the GCC. We provide tailored healthcare plans to suit the individual needs of businesses throughout the region.
Our top-of-the-range products and services, with unmatched benefits, innovative technology, and regional expertise, have been designed with the well-being of your employees in mind. So, when you partner with GulfCare, you are assured high-quality healthcare services that put you and your business first.
For more information on our products and services, please get in touch today.
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