Stress is an indispensable element of our lives – approximately 98% of people experience it every day. Poles. It comes up in many situations where it can turn out to be the driving force for action, but it can also be the cause of chronic problems related to the nervous system. Whether the impact of stress on the human body will have a positive or negative effect depends on individual issues – the character of a given person, approach to life and, of course, the way and lifestyle. But what to do if we are accompanied by long-term, strong stress related to e.g. work or studies? What are some ways to deal with stress?
Long-term stress may contribute to the emergence of various types of diseases, which are referred to as civilization diseases. So they will be: diabetes, rheumatoid arthritis and even ulcerative colitis. In addition, stress caused by work, studies or an embarrassing family situation can lead to bothersome migraines or tension headaches. In turn, the increased susceptibility to infections is due to the increased concentration of cortisol, which is a hormone produced by the adrenal cortex. It is called the stress hormone because its increased levels appear in the blood in situations that generate increased tension in the nervous system. Interestingly, chronically elevated cortisol levels can also be caused by sleep deprivation and frequent and regular consumption of caffeinated drinks (coffee, tea, yerba mate or energy drinks). So very often, overwork is due to the lack of sleep that we spend on performing certain activities. This in turn increases the desire to reach for drinks containing caffeine – the level of cortisol increases. So it is a vicious circle effect.
Managing Stress – Take time to relax
The basis for getting rid of excess stress is the right amount of time allocated to sleep. It should last about 7-9 hours a day. This is important to reduce high cortisol levels. However, relaxation is not only about taking advantage of the beneficial properties of sleep. To get rid of excess stress, you can use a relaxing massage. Stress causes excessive muscle tension, especially the muscles of the back and neck, which can generate back pain. If you have such an opportunity – go on vacation. Even a short break from work can be beneficial in reducing stress. In addition, keep moving – regular physical activity is very advisable if we want to get rid of excess stress, it also allows you to develop a sense of self-control and facilitates the decision-making process under stress. Regular physical activity also releases endorphins – these are happiness hormones that, by affecting opioid receptors located in the central nervous system, increase the feeling of pleasure and put you in a good mood. In addition, it reduces possible pain sensations.
Ways of dealing with stress at work
Work is a stressor that can be very destructive. This is especially noticeable in situations where deadlines are missed, a large number of duties, a poor atmosphere at work or a simple feeling of underestimation on the part of bosses. So what are some ways to deal with stress at work? Be assertive. This is a very important feature that is widely recognized. Developing the ability to refuse and the related so-called measuring forces against intention is highly related. Example: if your boss floods you with new assignments, and you feel that by accepting them, you will have to spend your precious time on it, which you were supposed to spend on rest, refuse. Of course, it’s not always as easy as it may seem, because no one is irreplaceable and you may hear that if you can’t do it, you’re just not fit. However, try to explain in a diplomatic way that if you accept another assignment, you will probably not be able to precisely work out the ones you are currently focusing on. Pressure is a huge enemy to the body as it drastically increases the level of stress we feel. Self-suggestion is a good way to deal with stress at work. It is strongly related to the phenomenon of the so-called self-fulfilling prophecy. It is a situation in which, repeating in your mind that something will definitely fail, that there will be some obstacle that will not allow you to achieve the intended goal – it will certainly happen. Instead, start thinking positively. Repeat that you will definitely be able to complete the project, that you are competent enough that there is no other option than the one in which you achieve the intended goal. As a rule, a positive attitude produces the desired effect. The effect of the negative impact of chronic stress at work is occupational burnout, i.e. the moment when we stop feeling satisfied with the activities performed, and instead we are reluctant to act. We do not enjoy the work we loved. Therefore, learning how to deal with stress is a very important skill.
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