beth
JF-Expert Member
- Aug 19, 2012
- 3,880
- 6,368
Stress kwasababu ya Kazi inapokuwa kubwa kupita kiasi, inaweza kukuathiri kimwili na kihisia
Kwa watu wengi, sio rahisi kuepuka 'Stress' hata kama unapenda kile unachofanya
Unarudi vipi kwenye mstari mambo "yanapokuwa mengi" kazini?
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Work-related stress can get the best of us all. Emails, Slack messages, phones ringing off the hook, your co-worker dropping by for an impromptu meeting — it’s enough to make anyone frazzled.
Feeling some tension is normal, especially if you’re facing a looming deadline or challenging assignment. But when work stress becomes chronic, it can end up affecting both your physical and emotional well-being.
Experiencing work strain is unavoidable — even if you love what you do — but there are steps you can take to keep job stress to a minimum.
Long-term exposure to unmanaged stress can take a toll on your body and mental health, and recent researchTrusted Source suggests a potential link between work-related burnout and depression and anxiety.
Keep a journal for 1 week to track your stress triggers and your reactions to them. Make sure to include the people, places, and events that gave you a physical, mental, or emotional response.
As you write, ask yourself:
Listening to an interesting podcast in between meetings or watching a funny Youtube video can give you relaxing pauses throughout the day.
It’s also important to take breaks from thinking about your job by not checking work-related emails on your time off or disconnecting from your phone in the evenings.
You can also beat procrastination by setting aside specific time blocks for deep concentration work.
Part of this means setting aside time for socializing and establishing rules for when you’ll check emails or take phone calls.
For example, if your boss doesn’t say hi to you first thing in the morning, you might react thinking “they’re mad at me.”
Instead of making automatic judgements, try distancing yourself from your negative thoughts and simply observe.
If you’re struggling with an especially challenging work week, try asking parent friends if they can help out with carpooling your kids to school on certain days.
Having people you can rely on during the tough times can alleviate some of the built-up tension.
9. Learn relaxation techniques
Purposefully slowing down and being conscious of your surroundings can keep you relaxed throughout the week. Meditation, deep breathing exercises, and mindfulness all work to calm your anxiety.
Start by taking a few minutes each day to focus on being present and enjoying a simple activity — whether that’s a short walk around the park or appreciating a meal at your desk.
Source: HealthLine
Kwa watu wengi, sio rahisi kuepuka 'Stress' hata kama unapenda kile unachofanya
Unarudi vipi kwenye mstari mambo "yanapokuwa mengi" kazini?
=====
Work-related stress can get the best of us all. Emails, Slack messages, phones ringing off the hook, your co-worker dropping by for an impromptu meeting — it’s enough to make anyone frazzled.
Feeling some tension is normal, especially if you’re facing a looming deadline or challenging assignment. But when work stress becomes chronic, it can end up affecting both your physical and emotional well-being.
Experiencing work strain is unavoidable — even if you love what you do — but there are steps you can take to keep job stress to a minimum.
1. Be aware of how it affects you
This might sound overly simple, but it’s easy to underestimate how much stress effects you. Take note if you find yourself emotionally exhausted and pessimistic by the end of the day.Long-term exposure to unmanaged stress can take a toll on your body and mental health, and recent researchTrusted Source suggests a potential link between work-related burnout and depression and anxiety.
2. Write down your stressors
Identifying and recording stressful situations can help you understand what’s bothering you. Some of these can be subtle sources of tension, such as an uncomfortable workspace or a long commute.Keep a journal for 1 week to track your stress triggers and your reactions to them. Make sure to include the people, places, and events that gave you a physical, mental, or emotional response.
As you write, ask yourself:
- How did this make me feel? (Afraid, angry, hurt?)
- What was my reaction? (Did I visit the vending machine afterward or go for a walk?)
- What are some ways of resolving it? (How can I find solutions to this stressor?)
3. Take time to recharge
Taking even a few minutes of personal time during a busy day can help prevent burnout.Listening to an interesting podcast in between meetings or watching a funny Youtube video can give you relaxing pauses throughout the day.
It’s also important to take breaks from thinking about your job by not checking work-related emails on your time off or disconnecting from your phone in the evenings.
4. Hone your time management skills
Sometimes, feeling overwhelmed by work comes down to how organized you are. Try setting up a priority list at the beginning of your work week by preparing tasks and ranking them according to importance.You can also beat procrastination by setting aside specific time blocks for deep concentration work.
5. Balance your work and personal life
Being available around the clock will easily burn you out. It’s important to create clear boundaries between your work and home life to help you avoid potential stress.Part of this means setting aside time for socializing and establishing rules for when you’ll check emails or take phone calls.
6. Re-evaluate negative thoughts
When you’ve experienced worry and chronic stress for an extended period of time, your mind may tend to jump to conclusions and read into every situation with a negative lens.For example, if your boss doesn’t say hi to you first thing in the morning, you might react thinking “they’re mad at me.”
Instead of making automatic judgements, try distancing yourself from your negative thoughts and simply observe.
7. Rely on a strong support network
Keep in touch with trusted friends and family members to help cope with stressful work situations.If you’re struggling with an especially challenging work week, try asking parent friends if they can help out with carpooling your kids to school on certain days.
Having people you can rely on during the tough times can alleviate some of the built-up tension.
8. Take care of yourself
Setting aside time for self-care is a must if you regularly find yourself feeling overwhelmed by work. This means prioritizing sleep, setting aside time for fun, and making sure you’re eating throughout the day.9. Learn relaxation techniques
Purposefully slowing down and being conscious of your surroundings can keep you relaxed throughout the week. Meditation, deep breathing exercises, and mindfulness all work to calm your anxiety.
Start by taking a few minutes each day to focus on being present and enjoying a simple activity — whether that’s a short walk around the park or appreciating a meal at your desk.
Source: HealthLine
