Mental stress is a common problem in today’s fast-paced and demanding work environment. Dealing effectively with mental stress has become even more critical as life’s uncertainties outside of work continue to plague everyone’s day-to-day awareness.
To maintain good mental health, it is important to find ways to alleviate this stress and find balance in your work life. This goes beyond “blowing off steam” and driving yourself into an exhausted state of being on Sundays because you got a little too crazy on Saturday night. The tips below focus on how to incorporate daily practices that prevent a large amount of stress from building up, removing the need to feel like your head is a powder keg, about to explode.
Here are some daily practices that can help you do just that:
Take regular breaks: One of the best ways to reduce mental stress is to take regular breaks throughout the day. This will give your mind a chance to rest and recharge, which can help you feel more focused and energized. Consider setting an alarm on your phone or computer to remind you to take a break every hour or so. During your breaks, try to step away from your desk and do something that you enjoy, such as going for a walk, listening to music, or chatting with a colleague.
Practice mindfulness: Mindfulness is the practice of bringing your attention to the present moment and accepting it without judgment. This can help you reduce stress and improve your mental wellbeing. To practice mindfulness, try to focus on your breath, your senses, and the sensations in your body. You can also try mindfulness meditation, which involves sitting in a comfortable position and focusing on your breath for a few minutes.
Mindfulness practitioners often start their day with this type of grounding practise to center their minds and energize themselves for the upcoming day.
“Your mental wellness benefits from both physical and mental wellbeing practices. Simple changes in your routine can help keep day-to-day stress from overwhelming you.”
Get enough sleep: Lack of sleep can increase stress and affect your mood, so it is important to get enough rest each night. Try to stick to a regular sleep schedule and avoid caffeine, alcohol, and screens before bedtime. If you have trouble sleeping, consider trying relaxation techniques such as deep breathing or progressive muscle relaxation.
It can’t be stressed enough how important sleep is to optimal mental health. The “hustle culture” that has grown prevalent in society is particularly harmful in how it glamorizes the always-on, sleep-is-for-the-weak mentalities that can be quite damaging.
There have been many studies that have shown the link between sleep and stress. Here are a few key findings:
- One study found that individuals who got less than seven hours of sleep per night were more likely to report symptoms of stress, such as feeling overwhelmed or irritable
- Another study found that poor sleep can increase levels of the stress hormone cortisol, which can have negative effects on the body, such as increased blood pressure and weakened immune system.
- In addition, several studies have shown that getting enough sleep can improve mood and reduce feelings of anxiety and depression. This can in turn reduce overall stress levels.
Exercise regularly: Exercise is a great way to reduce stress and improve your mental health. It can help boost your mood, increase energy levels, and reduce feelings of anxiety and depression. Aim to get at least 30 minutes of moderate-intensity physical activity each day. This can include activities such as walking, jogging, biking, or swimming.
Connect with others: Social support is an important factor in maintaining good mental health. Connecting with others can help reduce stress and improve your mood. Try to spend time with friends and family or consider joining a support group or a community organization. You can also try reaching out to a colleague or friend if you’re feeling overwhelmed or stressed at work.
There have been many studies that have shown the link between social connections and good mental health. Here are a few key findings:
- One study found that individuals who had strong social connections were less likely to experience symptoms of depression and anxiety.
- Another study found that social support can help reduce stress and improve overall mental health. This is because social connections provide a sense of belonging, which can boost self-esteem and improve mood.
- In addition, several studies have shown that people with strong social connections are more likely to engage in healthy behaviors, such as exercising regularly and eating a healthy diet. This can further improve mental health and reduce stress.
Mental stress is a common problem in today’s work environment, but there are many daily practices that can help alleviate this stress. By taking regular breaks, practicing mindfulness, getting enough sleep, exercising regularly, and connecting with others, you can improve your mental wellbeing and find greater balance in your work life.
