How to relieve nervous, emotional, muscular tension? How to relieve tension pain? How to beat and prevent stress at work

For many people, the words “work” and “stress” are synonymous. For most, the thought of avoiding stress at work seems impossible. Don't worry: Once you're in the mood for work, create a calming environment, and follow some simple relaxation techniques, you can relieve stress in the workplace in no time.

Steps

Improving the environment

Rest your eyes. You can fill your workspace with scents, but don't overdo it. Place photos of loved ones and places on your desktop, a favorite piece of art or a postcard that will make you smile. Combine that with a flower or a bouquet of flowers on the table and your workspace becomes visually appealing. Every 15 minutes, look up from the monitor and look at your favorite items.

Add a Japanese Zen Garden documentary video relaxation to your workspace. A Zen garden can help you feel peaceful and relieve tension. Spend 10 minutes an hour admiring your garden or listening to the soothing sounds of a stream flowing through the sand. Taking care of your Japanese garden will allow you to calm down and take control of the situation. Also, a Zen garden will give your eyes a break from the computer.

Organize your workplace. You will not experience so much stress at work if the desk is tidy. Make sure you don't have everything on your desktop. It should contain only the necessary things: a pencil holder, a notebook, a phone, as well as items you have chosen to make the workplace look visually attractive. Arrange everything neatly on the shelves and discard the pens that no longer write. The organization of your workspace determines the feeling of self-control in work and life in general.

Take at least five to ten minutes a day to clean up your desk. This rule ensures that the arranged order will be maintained.

Create an ergonomic workspace. If your workplace is organized, your body will not experience a lot of stress. The same goes for the mind. If your hands hurt from typing, you can purchase an ergonomic keyboard or vertical mouse to relieve pressure on your wrists and fingers. Frequently used items should be close to you to avoid stress and not get lost in the search.
- Adjust the desk chair so that you are looking directly into the monitor. You don't have to strain your neck to stare at the screen or turn around.
Consider purchasing an alternative work chair. If you don't have a wheelchair, you can purchase one to keep your body in an active position while you work at the computer. Swinging around in your chair can help you have a little fun and make your work less repetitive. Research has not proven that a gym ball can improve posture, but sitting on a fitness ball can help you have fun and freedom of movement.
- If you find it painful to sit in a chair for a long time, you can consider an adjustable table. You will improve your posture and feel peace of mind in your workplace.
Enjoy the soothing scent. You can savor the sage scent (if your work regulations allow it) and let the natural scents bring peace of mind to your work environment. If you place a vessel of aromatic mixtures on your work table, you can bring something of your own into the surrounding atmosphere and relax your body and mind.

Let in more light. Make sure your workspace is filled with soft, calm light. You need to be able to see well and stay alert, but strong lighting (especially fluorescent lighting) can irritate and disturb you. A table lamp with soft lighting and a matte shade can reproduce the soothing flicker of a real candle.
- If your office has a window, try to sit as close to it as possible. Better to sit with your back to the window so that natural light falls on your desk.
Calm your mind
1. Imagine your favorite vacation spot. If everything is too difficult at work, close your eyes for a couple of minutes and remember your favorite resting place. Try to remember the smells, sounds and tastes that created the special atmosphere of this place. When emotions begin to overwhelm you, mentally return to this place. If you have a relaxing moment on your desktop, it will be easier for you to remember everything.
  - If your budget allows you to return to your favorite vacation spot from time to time, your life at work and after a day will be calmer.
2. Make friends with your colleagues. Maybe you are stressed at work because you have hidden in your sink and have no one to talk to during your work day. You don't have to make your colleagues best friends. You can get to know them during your lunch break or over a cup of coffee. You will understand that you are cooking with these people in the same pot, and they will be able to understand your feelings.
  - Being friendly and smiling will help you not only make friends, but also calm your soul.
  - Getting to know your coworkers can help you laugh with them from time to time, and laughter is known to relieve stress.
  - If you make friends with one of your colleagues, you will be able to open up to them that you are stressed. You will not feel so lonely if you open up your feelings.
3. Build perspectives for the future. When you are overwhelmed with emotions because you did not do the job, are tired, or did not fulfill the plan, sit back, take a deep breath, and tell yourself about your plans for the future. Sometimes it seems like work takes all the time, but in the end, work is not a matter of life and death. Of course, there are professions that are life-threatening.
  - Remind yourself of the existence of other things that bring happiness and peace to your life. These can be family members, friends, hobbies, or pets.
  - Although the phrase “This is not the end of the world” is used too often, you need to convince yourself that you do not respond well to stressful situations at work and are able to set priorities.
4. Meditate. Meditate at your desk or on the floor for 20 minutes and you can relax and take control of your emotions. To meditate, you need to find a comfortable seat in a comfortable corner. Place your hands on your knees, straighten, and focus on relaxing a specific part of your body.
  - Close your eyes and listen for all sounds and sensations as you inhale and exhale.
  - Alternatively, you can meditate right before work so that the day is less stressful.
5. Write down your thoughts. Even if you are on your computer, you can pause to record your thoughts. Write down the list of tasks for the day or information received by phone. Write down the words, even if they are not relevant to your work. You can distract yourself from the computer and rebuild in a positive way.
  
  Read the book. Research has shown that reading for six minutes a day can help organize thoughts and reduce the effects of stress. Of course, you won't be able to read an entire novel in the workplace, but pauses like this and reading 10 pages will calm your mind so you can complete your daily chores.
  - Together with your colleagues, you can start a reading club. You will enjoy your work and increase your motivation to read.
6. Monitor your workload. To calm down, you need to make sure that you are not overwhelmed by work assignments. You can try to manage your schedule by transferring some tasks to your colleagues for execution. Ask them for help with projects. You can even reduce the amount of work you take on yourself.
  - You are most likely stressed because during the first few hours of work you are not as productive and you have to whip things up and slash deadlines. To avoid this situation, create a work schedule. He will help you complete the assigned tasks on time.
7. Make your work more fun. If you want to enjoy the process of work, you will be able to come to work with pleasure, have an easy working day and come back the next day with a light heart. Even if you find it unrealistic to make your work interesting, you can treat your coworkers, treat yourself to a delicious lunch once a week, or reward yourself with reading an excellent romance novel or delicious cake for completing a specific assignment.
  - Even if your thoughts about work are positive, these tips will add even more variety and you will stop seeing work as a source of stress.
8. Have lunch. Even if you feel like lunch is a waste of time and distracts you from completing essential tasks, lunch will make you happier and relieve stress. You will be more focused and productive in your workplace. Plus, taking your lunch break can help you take your mind off a difficult task and set yourself up to continue your day.
  - Even if you dine alone, you shouldn't dine at your desk. You won't feel like you are on your lunch break. Even if you went out to the nearest cafe to eat salad, you will calm down.
9. Listen to soothing music. Create a playlist to help you calm down. It doesn't matter if it's your favorite Enya CD or the music of Mozart or Beethoven. Listen to music on headphones or at the table to avoid distraction. You will calm down and stop worrying about the upcoming challenges.

The frantic pace of life, the rapid development of new technologies, an unstable social position, problems in the family - all this often causes nervous tension in a modern person, emotional disorders, tantrums, etc. If you do not do anything about it, then, as you know, good it won't end. In addition to being mentally ill, a person will also develop physical health problems. Obesity, diabetes, various tumors, up to malignant - all this can be the result of nervous tension, stress. In order not to launch this complex and dangerous mechanism, a person must prevent this from happening. Therefore, today we will consider how to relieve stress and what methods can be used at the same time.

Emotional stress

This state, as the name suggests, comes from the accumulation of negative feelings. Emotional stress can often be caused by such situations:

If a person is offended, naughty, and it is hard for him to go through it.

If someone made a comment, and it keeps her in suspense.

If a person is overwhelmed with negative emotions, but he cannot throw them out because of his hidden complexes or other circumstances.

Ways to overcome emotional stress

You shouldn't keep everything to yourself. There are problems that a person can emotionally endure himself. And there are situations that can lead to depression, frustration in the family and at work. The best way to relieve emotional stress is to speak out. You can have a conversation with your friend, loved one, a psychologist.
You don't have to try to control everything and everyone. Unfortunately, people who are trying to teach their relatives and colleagues, to remake them for themselves, are most susceptible to emotional stress. However, people need to be accepted as they are. After all, a person will not be able to build absolutely everyone for himself. And if he accepts people for who they are, then this will help maintain emotional calm and complacency.
Constant self-improvement. Sometimes it happens that a person seems to have everything: favorite job, family, friends. But still the heart is heavy, irritated. How to relieve emotional stress in this case? Here it is worth considering: maybe a person lacks development? It is necessary to constantly set goals and improve, no matter if it concerns raising children, profession or hobby.

Muscle tension: symptoms and causes

Signs:

Aching, oppressive, itching pain.

Impossibility of full arm movements or head turns.

Headaches that may get worse, better, or persistent.

Reasons for the appearance of muscle tension:

Osteochondrosis.

Injuries and bruises of the spine.

Wrong sitting posture.

Emotional stress.

Preventing damage to muscle heat: methods

There are several ways to relieve myotic tension.

Massage... You can do it yourself or involve a specialist in this. Knowing how to relieve stress pains, a person will not risk their health, learn to monitor it and correct their mistakes in time.
Thermal impact... Taking a bath with essential oils or sea salt, resting under a warm blanket in winter - all this will help relieve a person of unpleasant sensations and improve his mood.
Change of environment. Very often, stress is the cause of tension in various muscle groups. To prevent this condition, you need to indulge yourself, broaden your horizons, arrange small holidays, get rid of complexes, old grievances.
Physical training. Even the simplest of them will help to properly stretch, relax muscles, and soothe pain. By the way, exercise helps to prevent pinching of blood vessels and nerves. Such classes will help a person cope with his problem, and soon he himself will advise people how to relieve muscle tension through training.
Correct organization of space. Such everyday things as comfortable furniture, pillows, additional accessories for a mobile phone - all this not only makes life easier, but also helps to forget about muscle tension.
Health monitoring. You can not start diseases, you should consult a doctor in time.
Breathing exercises. A person who has muscle tension must learn to breathe correctly. Indeed, thanks to this, all muscles and internal organs are enriched with oxygen.
Applying funds from a pharmacy. Fortunately, modern pharmacology nowadays offers a wide range of different medications that relieve muscle tension. The main thing is to find the right remedy, which you can resort to if necessary. And this should be done after consultation with a specialist who will be able to advise a medication that is suitable for this or that patient.

Relieving tension from the head

Massage is an old, but at the same time, a proven method of healing from a bad state of prolonged nervous anticipation. It is very useful for mental and emotional stress. It relieves pain, relaxes muscles and normalizes blood circulation in the part of the human body where the brain is located. How to relieve tension in the head so that the effect is immediate and lasting? For this, massage should be performed correctly.

It is not necessary to involve a specialist to influence the patient. A person can easily relieve stress in his head himself. He should sit down or lie down comfortably.
It is advisable to dim or completely turn off the light in the room. After all, a bright lamp can increase the tension in the head.
Now you can begin to perform self-massage: first, the back surface of the ears is kneaded, using the fingertips. The person should slowly perform circular movements.
Then you should define the hands on both sides of the head and press lightly on it. You can move forward and backward, slide up and down 2 centimeters. You need to try to move your head, not your fingers.
How to relieve tension in the head if one area on this organ is very haunted? In this case, you can apply the acupressure technique. You need to pinch the skin in the area that hurts, between your thumb and forefinger and squeeze it for 5 seconds, and then release. Then you should loosen your hands for 10 seconds, but your fingers do not need to be removed from there. You can do this exercise for 10 minutes or more, until a feeling of relaxation comes. This is how you can relieve tension with your hand.

Signs of nervous tension

1. A person becomes indifferent, inactive, loses interest in life.

2. There is stiffness, awkwardness.

3. The person is worried about insomnia.

4. There is overexcitation, irritation, aggression.

5. The person stops contacting other people.

Every person faces nervous tension in everyday life. This can be caused by fatigue, problems in the family, at work, depression and other unpleasant situations.

How to protect yourself from these symptoms?

How to relieve nervous tension resulting from various factors: lack of sleep, problems at work, in family, relationships? You should use the following tips:

Walking is a great remedy for a state of complete impotence

How to relieve tension with exercise? Walking in the fresh air, jogging - all this can speed up, they will be reflected in the brain. As a result, the mood will rise, and the increased nervousness and irritation will pass.

It is very important to walk correctly: posture should always be straight, the stomach should be drawn in, the head should be raised, the shoulders should be dissolved. At the same time, the gait should be light. At first, you can walk quickly, then slow down.

People should abandon transport, replace it with walking (if possible).

Preparations for relieving nervous tension

If neither a change of environment, nor playing sports, nor a pleasant pastime helps to relieve the irritated state of a person, then the doctor may prescribe medications. Currently, without a doctor's prescription, you can purchase such medicines that will help relieve stress quickly and effectively:

Capsules "Quattrex" are used for insomnia, to eliminate stress, get rid of anxiety and nervous state.

Tablets "Tenoten" - are used for psychosomatic problems, neuroses, stress. These pills are contraindicated in pregnant women and breastfeeding mothers.

Tablets "Afobazol" - are a tranquilizer, they are used in case of anxiety in the patient.

Surely now few people will ask the question: "How to relieve stress and tension?" After all, everything is described in detail in this article. If various massages, change of scenery, relaxation, change of behavior do not help, then you can resort to drugs from the pharmacy. However, before purchasing this or that remedy, you need to consult with your doctor about the possible use of the medicine.

Folk remedies

Although there should not be any difficulties with buying medicines from a pharmacy, it is better to get rid of negative moods with the help of herbal decoctions and teas. The following are the following effective methods for relieving stress and tension with folk remedies.

- Hawthorn... One hundred grams of berries or 30 g of flowers of this plant must be poured with boiling water (300 ml), boiled for 15 minutes. Then insist for 2 hours and drink 100 ml three times a day.

- Valerian tincture. It is necessary to take 30 drops of this remedy 3 times a day.

- Melissa... This plant helps to relieve nerve spasms, improve brain function. It can be used both fresh and dried. You can simply add to tea or prepare a decoction (1 per 200 ml of boiling water).

- Collecting herbs - Valerian roots, hop cones - 1 part each, mint leaves and motherwort herbs - 2 parts each. Pour twenty grams of a mixture of these plants with a glass of boiling water. When infused (within 1 hour), you should drink 1/3 tablespoon before meals three times a day.

Tension headache relief activities

Helping the eyes

Our eyes are one of the most important human organs, so they need to be protected, otherwise you can lose the clarity of vision. How to relieve eye strain, what should be done for this? By following the elementary rules, you can maintain visual acuity and not let your eyes get very tired:

1. It is necessary to monitor the lighting, and it should be both local and general. If a person turns on in the evening only a table lamp in the working area, then his eyes are constantly strained, which ultimately will lead to damage to vision.

2. In summer, when walking, you need to wear sunglasses.

3. How to relieve eye strain, especially when you sit in front of the TV for a long time? Experts advise doing exercises every hour, taking a break.

4. When working at the computer, you should wear special protective goggles with a spray.

5. If a person feels that his eyes are too tired, you just need to wash your face with cold water. In this case, the tension from the eyes should pass quickly enough.

6. Women should definitely take off their makeup before going to bed.

7. A person should get enough sleep and then he will not need to know how to relieve stress from his eyes. After all, a great healthy sleep works wonders.

Eye Charger

Performing circular rotations with the eyes, first clockwise, and then counterclockwise.
Keeping your head straight and motionless, you should look to the left, then to the right, up and down. Repeat the movement 15 times.
Rapid blinking of eyes for 20 seconds.
Focusing attention. You should go to the window and fix your gaze at any point on the glass (for example, you can stick a candy wrapper from Then you need to carefully examine the image in the picture (5 seconds), and then sharply look into the distance, concentrating on a specific remote object in the window. which helps to relax the eye muscle is a good example of how to relieve tension from the eyes, and this exercise will not only help relieve fatigue, but also prevent the organ of vision.
Classes in the dark: you need to thoroughly rub your palms together until you feel warm. Then fold the hands crosswise over the eyes so that the fingers intersect in the "third eye" area. Zenits should be in the dark, however, palms should not press on them. Initially, flies, spots and stripes will appear before the eyes. The exercise should be performed until complete darkness falls. When performing this task, the eyes relax, rest.

All people know that movement relieves tension. Therefore, one cannot sit for a long time in front of a TV or monitor screen, or engage in activities that require visual concentration for a long time. Between breaks in work, do exercises for the eyes: move, rotate them in different directions, blink, etc.

Internal stress: what is it?

The main thing to understand is that this condition is not a direct consequence of external circumstances. Internal tension is a habit, and it is acquired. Often, such a state in a person turns on when he learns something new. Then additional efforts are required for the head to finally start working intensively, which is simply unusual for many. When a person comprehends something new, then, naturally, he makes mistakes that he does not want to make. From this, internal tension arises. It also appears when a person needs to complete a planned task, and not what he wants at one time or another. How to relieve internal stress and should it be relieved? This will be discussed below.

Solution

In fact, without effort, focus and effort, a person will have no future. And all these synonyms can be combined into one phrase - internal tension. Thus, you cannot do without it. A low level of internal tension is natural, familiar to any modern person.

But if this condition lasts a long time, then it can provoke the appearance of rapid fatigue, worries, which is harmful to health. If internal tension has caused anxiety or fear, then it is already unhelpful. Then you need to take some action to alleviate your condition. How to relieve stress and tension in this case? You must follow these recommendations:

- Establish a rest. You should take breaks at work, rest on time. A person should take time to sleep 8 hours a day.

- You need to learn to live effectively and actively, without stress. You should train yourself to perceive the situation easily. You need to work with your fears.

- You should engage in physical pumping on a positive moral background. Various workouts, running, walking, sex - all this will be the solution to the problem.

From the article you learned how to relieve stress of various etiologies: nervous, emotional and muscular. They found out that no one can help a person the way he himself can. A person must determine what caused this condition, analyze his behavior, daily routine and many other factors. Based on the results of their own research, the critic will know how to relieve their stress. If he does not succeed, then one should resort to the help of a specialist who will push the patient and tell him what he should do in order to restore normal emotional and

First, let's figure out what hides in itself the word "stress" so popular in recent years. To do this, let us turn to Eastern wisdom, since in translation from Chinese stress means "danger" and "opportunity." That is, stress implies "the possibility of danger", a kind of state on the verge of health and illness.

Why is work one of the main sources of stress?

Because it is to her that we devote a good third of our lives. This is where we spend 8 hours a day. And it is good if the work brings satisfaction, the opportunity to realize oneself as a professional and a person, if the team is friendly and close-knit. But it also happens that relationships do not work out, there is too much work, and there is so little time to complete it ...

Just think: according to the results of research conducted by the HeadHunter Belarus Research Center among 820 respondents, it turned out that almost all citizens of our country experience stress at work. Moreover, 27% of them - every day, 50% - from time to time, and 20% can say that this is a rare phenomenon for them. But those who are never stressed in the workplace are practically nonexistent.

What are the consequences of being constantly stressed at work?

The consequences of constant exposure to stress on the human body are complex and varied. In this case, not only the psychological state suffers, but also the physical:

So, there are muscle clamps, which are dangerous for the further development of stoop, radiculitis, vascular dystonia, osteochondrosis and headaches.
On the part of the nervous system, due to constant stress, neuroses... Later, with chronic stress, irritability, pain for no reason in healthy organs and rapid fatigue may appear.
From the side of the cardiovascular system, overvoltagethe heart muscle (myocardium) due to vasoconstriction under stress. After 10 years of such a life, the heart wears out so much that it looks like a heart attack.
In addition, due to the normalization of hormone levels due to the reserve of calcium, protein and vitamins located in our bones, teeth, skin, they occur demineralization, devitaminization, which is fraught with a decrease in bone density, the development of caries and skin problems.
Immunity also reacts with weakening. A person becomes susceptible to viral, bacterial and autoimmune diseases.

What makes us nervous at work?

Scientists have conducted a series of studies aimed at identifying main reasonsoccurrence of stress in the workplace:

According to the data received by Dutch scientists, the main source of stress is, oddly enough, colleagues... Moreover, it is not even the manager's habit of making public reprimands that prevails (this annoys only 37% of the respondents). Most hated was the condescending manner and tone of colleagues. This reason was indicated by 44% of the respondents. Another 32% cited the presence of employees with very loud, loud voices, which constantly distract from work by talking on the phone or with colleagues, as a cause of constant stress in the workplace. And only 11% of respondents said that they do not like it when colleagues pester them with personal questions during work.
It turned out, boredom and idlenessthe workplace can be stressful too! People who are bored during work hours have higher levels of aggression and hostility. In addition, such employees are more likely to experience emotional breakdowns and drops in blood pressure.
And, of course, the notorious rush at work and lack of time are another cause of stressful situations at work. Of course, the constant delay in doing our work makes us nervous and panic. And if the situation becomes permanent, emotional stress begins to build up and can lead to serious health problems and depression.
In addition, stress can be absolutely everyday reasons, from the lack of air conditioning in the room to clutter in the office or at the workplace.
And if we add to this fear of job loss, or the long-term stay of the wage level in one place, then stress can hardly be avoided.

What are the signs of "chronic office stress" developing?

Physical signs of stress development include:

fatigue,
headache and toothache,
frequent dizziness
shiver,
stomach pain
constipation or diarrhea,
cardiopalmus,
pain or discomfort in the chest area,
feeling short of breath, suffocation,
a sharp increase in body temperature or chills,
increased sweating
loss of sex drive
insomnia,
numbness or tingling sensation in the limbs.

Psychological signs of stress are:

anger,
fear,
anxiety,
fixation only on the negative,
memory problems
feeling of powerlessness
obsessive anxiety
irritability,
panic attacks.

In a state of stress, a person becomes very susceptible to external influences, sensitive. Mood swings, lethargy and delayed reactions may occur. A person can go from one extreme to another: either do not eat anything, then consume food in incredible quantities, smoke cigarettes one after another, start drinking.

Nervous habits (snapping fingers, biting nails) may appear. In addition, under stress, some choose to isolate themselves and distance themselves from others.

So how can you prevent all of this and overcome constant stress?

Effective stress management techniques

In order to effectively deal with stress at work, first of all, it is necessary to identify and eliminate its cause.

Often times, the cause of stress at work may not be overworked and rush to work, but an elementary inability to plan a working day. Here can come to the rescue time management or the art of managing your time. It is important to learn how to take on important things first, plan your day, highlighting certain blocks in it. However, lovers of excessive planning should be warned: only the most important affairs and meetings should be recorded in the diary. Getting carried away with planning, people may spend more time planning than completing tasks. In addition, the pleasant feeling that a person experiences when crossing off completed tasks from the to-do list can be obtained by performing secondary, unimportant tasks. At the same time, important ones remain unfulfilled.

To familiarize yourself with the basic principles and rules of time management, you can take the time to read books such as:

“Seven Habits of Highly Effective People. Powerful tools for personal development ”by Stephen Covey;
“Get out of your comfort zone. Change your life. 21 Methods to Improve Personal Performance ”by Brian Tracy;
Time Drive. How to have time to live and work ”by Gleb Arkhangelsky;
"Time management. Workshop on Time Management ”by Sergey Kalinin.

Separate time management tools are devoted to such publications as:

“How to put things in order. The Art of Stress-Free Productivity ”by David Allen;
“How to Stop Procrastinating Life” by Leo Babaut;
“Tough time management. Take control of your life. "Dan S. Kennedy.

Since the main principle of time management is planning, you can start a paper diary the old fashioned way, or you can use applications for smartphones: Iso Timer for Android; Plan, Clear, Workflow for IOS.

Prevention is no less important. To resist stress learn to realistically assess your capabilities and do not try to jump over your head. Whether it takes two days, two hours, or two months to complete a task is irrelevant. The important thing is that you shouldn't try to complete it in one hour or a day. And don't be afraid to tell your boss about it.

An excellent incentive that will make you look at your work differently can be system of own rewards... For example, after completing some boring task, you can treat yourself to a piece of chocolate. And when solving a difficult problem - a purchase that has long been dreamed of. Don't forget about the ultimate incentives like pay increases and promotions.

Short breaks during the working day are extremely important and doing sports outside office hours.

Besides do not forget about family, loved ones, friends... After all, they are the source of energy, the best advisers and will always come to the rescue. And a fair amount of optimism has not hurt anyone yet. And stress is afraid of him like fire.

But what to do exactly not necessaryso this to confront... Of course, you may not like your colleagues, but think about what you will achieve by arguing with them? Especially if you cannot answer the question of what is the purpose of the conflict? And even if you know the answer for sure, there is no need to conflict. It is much more effective to get your way through negotiations.

And in no case should you leave everything as it is. If it’s completely unbearable, and even a short vacation cannot return you to your former fuse, and the team causes only negative emotions, you can always change your place of work.

The main thing is to remember about yourself, your health. Don't let stress get the best of you and your success in the workplace.

Most of the world's population suffers from mental health disorders caused by acute or chronic psychological stress. The negative impact of stress on our body is reaching epidemic proportions and is one of the main social problems of modern society. It is stress that is the main cause of coronary insufficiency, cancer, pulmonary diseases, various kinds of injuries, and suicides.

Diseases associated with mental illness or overwork cost organizations billions of rubles. Companies have to reimburse their employees for treatment, pay for sick days, and face absenteeism or employee turnover. According to surveys conducted by insurance companies, most of the absences from jobs are caused by stress. 27% of employees surveyed said that work led them to most of the stress in their lives. For 45%, work-related stress is very high or extremely high. 70% said that stress at work reduced their physical and mental health, writes the Department of Health of the Kirov region.

The most common manifestations of stress are increased nervousness, anxiety, high blood pressure, anger, irritability, fatigue, depression, and depression. But all these adversities can be prevented if you take care of yourself in advance.

Get to the point

If you feel tired and irritated, and the amount negative emotions accumulates with a vengeance, relieve stress right at the workplace - you will need very little time for this.

The best remedy is to give yourself some rest and refreshment. For example, you can chew on nuts. They are rich in nutrients involved in the production of serotonin, vitamins B and E, and antioxidants that can help you fight stress.

Massage of the earlobes effectively relieves tension, in which a huge number of acupuncture points are concentrated. The Chinese knew thousands of years ago that the ear is one of the most important acupuncture systems in our body. Massage both ears at the same time with well-warmed hands, the massage of the ears should last at least a minute, and it is recommended to press on each point for about 5 seconds.

A cup of tea will also quickly relieve stress. Black tea contains substances that help the body to effectively resist stressful situations.

An elementary work organization can significantly reduce stress. Take the time to clean up at the end of the day at your workplace. The table can be freed from unnecessary papers, tools, appliances, debris. Planning will also help to anticipate the appearance of moral stress during the working day - it is best to think over your next day the day before, mark important things and sort out what can wait.

In addition, it is very important not to miss lunch and breaks. It is not recommended to dine at the workplace, it is best to move somewhere, change the environment - otherwise the rest will not be complete.

Exercise is one of the best ways to deal with stress. Do not neglect sports, walks in the fresh air and basic warm-up. If the work does not go, everything falls out of hand and it seems that you are about to break loose, find a secluded place in the office and do the most ordinary exercises. Basic physical exercises - swinging your arms, legs, a few squats - will help you distract yourself, stretch your body and tune in to work.

Stress factor

Psychologists recommend taking care of yourself in advance and creating conditions in which you would be comfortable working. In particular, attention should be paid to the physical and hygienic working conditions, ambient temperature, light level, air quality. If you are doing routine work, it is best to avoid any noise and vibration. For many, it is important that their workload during the working day matches their personal biological rhythm. Therefore, if it is more comfortable for you to work in the evening, then it is worth adjusting your work schedule for yourself, and do not suffer in the morning from unwillingness to do something and talk to someone.

And don't forget to take breaks from work to help you distract yourself, recuperate, and chat with colleagues. Research confirms the fact that people who work in a good-natured atmosphere experience less stress.

By the way, risk factors differ for different professions. It is believed that librarians have the quietest jobs, and miners, airliner pilots and journalists are considered the most nervous. Also, actors, politicians, teachers and doctors are experiencing great moral stress. If you have a creative job, remember that statistically creative people tend to overwork. During the working day, they are under pressure from their superiors, and then they still try to work at home, writes Rosbalt.

People who are creative are often unable to cope with duties during work hours and have to answer calls and emails outside of work hours. In addition, people in creative professions are more likely to think about work before and after work.

Remember that work, no matter how important it is, should not replace family, socializing with friends, and relaxation.