We previously covered the topic of stress in the article 'How do I prevent work stress?'. Here in that article, we focused on why people experience stress in the workplace and what employers can do to prevent it. In this article we provide 7 handy tips to minimize your stress levels and maximize your job happiness.
What do the numbers say?
● 80% experience work stress to a greater or lesser extent
● 50% continuously suffer from work stress
● 30% occasionally visited a doctor because of stress complaints
Survey of 1,000 working Dutch people by Health Insurance Menzis, 2018
7 tips to prevent work stress
Eat (and snack) healthily
There it is again: the tip to eat healthy. Nutrition ís also essential for body and mind. Gut is very sensitive to stress. The connection between gut and brain is very important and it is therefore important to pay attention to a healthy diet. Instead of chips, choose nuts or fruit; these contain many more nutrients and a lot less salt. Take action in your diet: discover one of Johan's health programs.
Pay attention to your breathing
Try focusing your attention on your breathing for two minutes every hour.
Try to shield yourself from distractions and focus only on your breathing. Some find this somewhat uncomfortable around colleagues. When you feel the benefits (less stress), share this with your colleagues. They may be willing to participate in your "breathing minutes.
Cuddle with others
Nothing better than a hearty hug, right? When we hug, oxytocin is released. This is also called the "cuddle hormone. This hormone makes you happy and reduces stress and anxiety. So give that handsome colleague a quick hug; anything to reduce stress!
Use nice fragrances
Delicious perfume, freshly cut grass or clean laundry. Everyone knows that smell can do a lot of things. Science even shows that smelling some scents lowers your heart rate and reduces anxiety. A good example of this is the smell of lavender. In fact, lavender increases your GABA levels; neurotransmitters that make you feel relaxed. So put a bag of lavender in your closet or under your pillow and enjoy this wonderful scent.
Listen to your favorite music
We don't have to tell you that music can affect your mood. But did you know that listening to certain classical music can even lower your heart rate, blood pressure and stress levels? Listening to music you love produces dopamine in your brain, a chemical that makes you happy. Happy and less stressed; two birds with one stone.
Relaxing with Yoga
Calm forms of yoga can really be a godsend. Styles like Yin Yoga, Restorative Yoga and Yoga Nidra are perfect for unwinding and reducing stress. Yoga is all about balancing the body and mind. After doing yoga, many people feel reborn. Meditation, breathing exercises and various poses help the body relax, thereby reducing stress.
Would you like to try yoga? The various collaborations on the Johan.nl portal have created an independent digital ecosystem. In this ecosystem, employees, employers, industry associations, content providers, service providers, knowledge institutes and educational institutions come together to work on the best possible work situation. Get in touch with the best coaches in your hometown!
Get help from a professional in time
Sometimes stress is more persistent and cannot be solved with breathing and yoga exercises. Then consider reducing work stress by engaging a coach, for example. A relaxation massage can also provide relief. Johan helps you find the right professional. Take a look at the possibilities in your area.