11 ways to cope with stress [Take control of your nerves at work]

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Thanks to such a great CV and letter, I got a great job very quickly!

Is your lifestyle causing you stress? These techniques will help you!

Answer the following questions:

Do you feel nervous at least once a day?
Do you feel tense and constantly trying to control your stress?
Do you feel stressed at work, whether you have an important meeting or just a normal day?

If you answered “yes” to the above questions, you are suffering from chronic stress.

Proven stress management techniques will help you overcome stress.

1. How do I manage stress through exercise?

Being active will reduce your body’s stress horomone (cortisol) and increase your happiness endorphins. They also help in coping with stress.

You will release endorphins if:

• you increase the number of heartbeats to 120-180 times a minute for half an hour a day. You can choose any physical activity and divide the 30 minutes into parts.
• you will walk 20-30 minutes a day.

Even such a short amount of physical activity will help you to cope better with stress.

2. How does sleep affect stress and stress affect sleep?

What is stress good for? You need 7-8 hours of sleep! You will further increase the effectiveness of your sleep and reduce your stress levels if you go to bed regularly at the same time.

This will teach your body to feel tired. It will be easier for you to fall asleep, get enough sleep and deal with stress.

What can I do to start the day even better? According to Dr. James Rouse, using a smartphone in a sleeping space is distracting and a source of stress. So when you go to sleep, put the phone on the other side of the room.

This way you won’t be checking it straight away when you wake up. Instead of saying hello to the day on Facebook, do a short stretching.

Need help with sleeping effectively? Before taking destresan, try the Sleep Cycle app. It will analyze your sleep based on your habits and help you fight stress.

3. What to eat to control stress?

Are you eating stress with chocolates or jellies? This is a mistake! If you eat right you will help your body fight stress.

Find out what to drink and eat and what to avoid to better manage stress.

GOOD

Water – drinking water will help Those in fighting stress. When your body is dehydrated, it produces more cortisol (the stress hormone).

Breakfast – you overslept and rush to work, so you don’t eat breakfast? You put your body under stress.

Healthy snacks – do you bite your fingers or biscuits under stress at work? Replace them with fruit, vegetables and dried fruit.

Green Hebrew – antioxidants catch free radicals responsible for stress from your body.

WRONG

Coffee and energy drinks – honestly answer the question whether you drink more than 2 coffee and energy drinks a day. Caffeine increases stress levels.

Alcohol – not only destroys your liver, but also increases your body’s stress response.

4. How Can I Cope With Stress? Find your way to relax!

Think about which activities keep you from thinking about anything. When you have the so-called “empty head”, your body rests best and fights stress best.

Try the following ways to deal with stress:

Listen to relaxing music

Select music without vocals. Instruments to help you de-stress include the flute, piano and violin. Music genres that help to cope with stress include classical music, jazz and folk.

Find out if you are de-stressed by nature sounds like the sound of waves or the singing of birds. You can find stress relief soundtracks on YouTube. Type in the search engine: relaxing music, mindfulness, ocean sound, bird singing.

Check out one of my favorite videos to help you with stress.

Take a bath

This is an easy home method. Use relaxing plants such as lavender or lemon balm. They will help you fight stress. Here’s a simple recipe for a lavender spa:

Pour 2 liters of boiling water over 1/2 cup of lavender and a cup of bath salt. Steep covered for 15 minutes. Strain the infusion and add it to the bath.

Stress Relief Massage

Dim light and massage with oils will allow you to forget about problems, reduce muscle tension and overcome stress.

5. Remedies for Far East Stress.

You don’t need to be an experienced yogi to enjoy the benefits of yoga.

See simple home remedies on how to deal with stress:

Sit cross-legged on the floor. Imagine that you are in a place you like and where you feel good. Focus on the details of this place. This will help you disconnect from the present and lower your stress levels.

That is yoga poses. Learn the basic layouts. Do them for several minutes a day.

You will find a lot of videos on YouTube. You can look for videos of postures that help you fight stress, such as Yoga For Anxiety and Stress.

Tense your entire body muscles for 10 seconds. Then relax completely. Exercise will help you relieve tension in the body and fight stress.

Meditation will not only help you deal with stress, but according to research it will raise your IQ by as much as … 23 points! Just 20 minutes of meditation a day relieves nervousness.

Try the Headspace app. This is a meditation guide where you can track your progress.

Note: The above methods will help you get rid of stress, as long as you don’t have any unfinished business. on your mind, eg finding a new job.

Want to look for a new job, but still can’t get on with it? Read the article on how to beat procrastination:

“3 tips for fighting procrastination and getting a job faster.” (read on)

Want to write your CV right away? Use our wizard, where you will find professional templates to complete and practical tips. Create a resume in 5 minutes here .

See other templates, create a resume and download a PDF document here .

You already know how to reduce nervousness on a daily basis. However, this is not enough to overcome stress completely.

How not to stress and take control of your nerves?

It is not only your lifestyle that affects your well-being. It is also important how to deal with stress in specific situations.

If due to stress you have had:

unable to focus
• scream
• cry
• swear
• slam the door
• hit the table with your hand or throw an item

it means you can’t handle stress. See some effective stress relief measures below:

6. How not to worry?

The upset situation is beyond your control. How not to be nervous? Keep repeating to yourself that you cannot influence it.

This will help you accept that certain things are out of your reach. This will make it easier for you to control your stress.

Examples of situations:

• the parcel did not reach you on time, even though you ordered it early enough
• you worry that someone did not reply to your important e-mail, even though you recalled yourself by phone
• you missed the train because there was an accident on the way

7. Don’t dramatize

Do you ever see the future in black? Keep telling yourself it’s a question of your attitude. Try to see things objectively. Thanks to this, it will be easier for you to cut off emotions and deal with stress.

Example of a situation:

” project for the boss on time. “

How not to stress?

By Parkinson’s law, if you have 10 hours for the task, you can finish them in 10. If you have 20 hours, you will finish in 20.

Instead of worrying about and stressing over the fact that you won’t make it on time, prepare a plan and move on to implementation. In times of crisis, repeat to yourself: “I will definitely make it”.

8. Write what’s bothering you

Are you nervous at home or don’t know how to deal with stress at work? Use the technique recommended by psychologists and therapists. If you pour your frustrations on paper or on a keyboard, you’ll feel relieved and overcome your nerves.

Example:

Your coworker annoyed you and you want to throw him in the email. You think:

“He must be frivolous! How can you even write something like this ?!”

How do you deal with stress?

Write what you feel, but don’t send messages. Read it in an hour. You will see that you change half of the answer to a less emotional one.

9. Don’t get too excited

Staff are given this advice , which is is the most stressful department in the company. Therefore, you can be sure that it is an effective method of dealing with stress.

Example:

You are having a stressful conversation and feel that you are about to will you hold How not to get nervous?

Keep repeating to yourself:

“Do not speak until he has finished speaking.”

This will help you control your emotions, reduce stress and make the conversation calmer.

10. How to deal with stress at work? Avoid these words!

You need to know that the way you communicate has a big impact on people. This rule applies even to single words! Here is a list of words you should avoid and examples of what to replace them with:

but – this word works on people like a rag for a bull. Instead of saying: “I will do it, but it will take me a week” say: “I will do it and it will be ready in a week, is this suitable for you?” Note that the message is the same!

I’ll try – put yourself in the other person’s shoes. You don’t expect a trial, just a solution! Avoid using this word and you will reduce the stress of yourself and your interlocutor.

unfortunately – do not use the word “unfortunately” especially as the beginning of a sentence. Instead of saying “Unfortunately I don’t see that option” say “Of course I care, but I don’t think it will be possible anytime soon” .

And remember that stress at work has a lot to do with what we do. Not everyone can be an air traffic controller and stay cool in difficult situations. If your job is too stressful, it’s time to think about changing it.

11. How to reduce stressors and get rid of stress?

The principle seems simple. If you reduce the sources of stress in your life, you will be less nervous.

But are you sure you know what’s stressing you out?

A quarrel with your partner, stress at work, or problems with your child are easy to identify.

But sometimes you may not be aware of less obvious stressful situations in your life.

See examples of sources of stress and how to get rid of it.

Continuous noise

You have constant stress at work because you are working for open space? Then you come home where the kids are screaming? Try to be in silence for at least a dozen minutes a day, and you will deal with stress easier.

Quarrel of people around you

You think that since you are not a party, the argument is not relevant to you? It’s not true. Under the influence of others screaming, your body’s cortisol and adrenaline levels rise. Avoid being in a place where others are arguing.

Sales phones with offers (e.g. insurance, subscription fee)

Do they repeat several times a week? Use a simple way to relieve stress. P take a moment to block callers. You will get rid of the nerves associated with answering phone calls and regain privacy.

TV set too loud

Turn the TV down a few tones. Do you have news channels running all the time? The more you mute the sound. You will avoid constantly listening about difficult situations, road accidents and terrorist attacks. A small thing and it will help you reduce stress.

The need to spend all your free time with your baby

A baby is a joy as long as you can rest from time to time. Don’t let your family or friends tell yourself that you should spend every spare moment with your baby smiling.

How to deal with stress?

If you don’t have someone to leave a child with, think about a nanny for at least a few hours a week.

Listening to the same problems of your parents or friends over and over

You have a good heart and still are you acting as a trustee? The point is not to not worry and not listen to your loved ones in a difficult moment. However, if you have been hearing the same complaints about your friend’s boyfriend or mom’s father for several months now, you have the right to cut back.

If you cannot say “no” to your loved ones, get help from a professional. You will learn to be assertive and this will help you cope with stress.

Try to follow at least some of the tips in this article regularly by a month and see if you can handle your nerves better. There is a good chance that you will feel the difference and overcome the stress in the next few months.

If one of your stressors is looking for a job, get used to the topic by reading our tips. Download the free eBook: “24 Mistakes That Get You Not Working”.

Do you also need to write a cover letter? In our wizard you will find modern patterns to fill in and practical advice. Create a cover letter in 5 minutes here .

See other templates, create a cover letter and download the PDF document here .

Do you think that the methods in this article will help you overcome stress? Maybe you have an effective combat method that is not included in this article? Let me know in the comment.