The Jakarta Post
Sometimes getting over stressful thoughts means thinking about something different altogether. (Shutterstock/File)
Facing various pressures at the office could lead to stress, which in turn may affect work and reduce performance.
Kompas.com has listed six strategies to handle work-related stress.
Divert your thoughts when stress levels begin to rise
Sometimes getting over stressful thoughts means thinking about something different altogether. With a little distraction, thoughts on a difficult situation could be halted. After a little distance, hopefully your mind is clearer upon returning to those pressing tasks and thoughts.
It is not recommended to force yourself to constantly think too hard at work if it makes you even more stressed out. Fill some spare time with things that you like and unwind, whether by reading funny articles, drawing or writing to relieve some tension.
Manage stress in a healthy way
Regular exercise and maintaining a healthy diet have positive effects on overall health. People who are stressed or depressed may have the tendency to ignore their physical health, when actually eating right and exercising are very important to make you stronger and more resistant to stress.
Exercising increases heart rates and makes you sweat, which is effective in improving mood and increasing energy. Meanwhile, the right foods contribute to better moods, such as those containing omega-3. Reduce the intake of food that can disrupt moods, such as caffeine, alcohol and those containing Trans fats and preservatives.
Talk to someone you trust
Sometimes the best stress reliever is sharing stories with people closest to you. Talking about what you're going through, especially face-to-face, could be an effective way to ease tension and help you to stay calm
They are not obligated to fix your problem, rather, they just need to be a good listener. Talking about your problems may also help in getting a positive boost from the people who understand what you're going through.
Getting enough sleep
You may feel that you can't get enough sleep due to an overwhelming amount of work. However, it is important to know that a lack of sleep could hamper productivity at work, as well as reducing concentration and problem solving abilities.
Better sleep means you are better equipped to handle your daily work and responsibilities, as well as handling any potential stress at the office.
Turn off television, computer as well as mobile phones before heading off to bed, as light emitted from the screen can suppress the body's melatonin production and disrupt sleep.
Manage time and priorities well
Create a well-managed schedule, maintaining a balance between work, family life and social activities. Departing to work 10 to 15 minutes early, for example, could make an easier start to the day, as you would not have to deal with being potentially late and the subsequent stress it creates.
It is also important to set healthy boundaries, such as avoiding feeling pressured by being stand by for 24 hours for work.
Stress at the office may be the result of our own negative thoughts, such as thinking that a target may not be achieved, a task may not be completed, a job given must be difficult, co-workers must be difficult to work with and so on. These thoughts could become stressors.
Try to avoid negative thinking, no matter how heavy a task could get. Focusing too much on the negative side of every situation would wear your energy down. Meanwhile, positive thinking helps the body to maintain energy levels. For example, rather than thinking what would happen if the target is not achieved, focus on finding creative solutions. (liz/wng)