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Stress Relief – Reducing Stress in the Workplace : stress relief

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Be Stress Free In the workplace.
 
This is probably the most common cause of stress, whether you’re in a job that has you dealing with high stress situations or a job that you don’t enjoy, stress can be a factor. I read a statistic during my research that I found quite astonishing:
 
It is estimated that work-related stress is responsible for six million days of sick leave per year, with stress being linked to many major and minor illnesses.
 
For most of us, work is a significant and meaningful feature of life with the majority of us spending over 25% of our lives working. While work can provide us with structure, purpose, satisfaction, self-esteem and earning power, it can also be a place of stress and worry.
(Source: safeworkers.co.uk/DealWithStress)
 
The first, and one of the most important things to know about stress in the workplace is that a certain degree of it is necessary for us to function and perform at our job. It enables us to be more productive, focused and driven. The big problems start when we have to much of it.
 
Work related stress is usually caused by:
 
 – Excessive time pressures
 – Inflexible working hours
 – Too much or too little responsibility
 – Poor work/life balance
 – Confusion over your role and responsibilities
 – Lack of job variety and interest
 – Inadequate training
 – Difficult relationships at work
 – Uncertainty over job prospects or a change of role
 – Fear of redundancy
 
Some of the physical symptoms of work related stress include:
 
 – Headaches and muscular tension
 – Backache and neck ache
 – Increased susceptibility to colds and other infections
 – Excessive tiredness and difficulty sleeping
 – Raised heart rate
 – Increased sweating
 – Lower sex drive
 – Blurred vision
 – Skin rashes
 
Does some of that sound familiar? I know I’ve fallen foul of quite a few of them in the past.
 
To begin to deal with stress in the workplace you must first find out what triggers your stress in the first place. This is about finding an equilibrium/ balance; if you’re in a meeting and you’re doing all the talking, this could be a sign of your stress making you talk to much. Take a few breaths and let someone else do the talking. It is hard to define your stress triggers in this book because they’re potentially endless!
 
You are the best judge of what makes you stressed at work. Now that you are more aware of stress and what it does to your body, you can identify when your stress levels are increasing. When this happens, it is almost certainly one of your triggers.
 
Talk to others.
A fantastic part of working can be the social side of it. 40% of Architects marry people they have met in the workplace, that’s a pretty high percentage. If you’re struggling to cope with the demands put on you, talk to your colleagues, you’ll often find that they’ve also been suffering in silence. The old adage; a problem shared is a problem halved, applies here. Once you start to talk about the causes of your stress, you’ll begin to feel less stressed, simple!
 
Take up a hobby or exercise.
There are a few lifestyle changes that can be made to help you reduce your work related stress. Taking up a hobby can be one of them. If you work in a physically demanding environment, think about taking up a slower paced hobby that involves relaxation such as Yoga. If you sit at a desk all day, try incorporating exercise into your hobby; start running, cycling, swimming, walking, climbing, martial arts, anything.
 
Avoid destructive coping strategies.
Something that I have seen an awful lot of in my research is destructive responses to stress in the workplace. These fall into three main categories:
 
Drinking
Smoking
Caffeine
 
I’m not talking about a quick pint on a Friday night after work before you go home, I’m talking about excesses in these areas. Smoking is a quick fix to stress and is detrimental in the long run. I shouldn’t have to tell you about the danger, needless to say, it will kill you!!!!
 
Caffeine is a less well known tool for dealing with stress. Caffeine speeds up your metabolism, among other things, and makes your heart beat faster. This can make you feel better for a short period of time but it is often detrimental and leads to tiredness towards the end of the day. Any more than 3 cups of tea or coffee in one day is probably to many.
 
If you subscribe to any one of these destructive methods of stress relief then begin to think what it is doing to your body. Try and reduce your consumption and replace it with your hobby. There is tonnes of information on helping you either quit smoking or alcohol, if you think you need help, don’t be afraid to ask for it. 

Jamie Campbell

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Stress Relief Hypnosis: Natural Ways Of Reducing Stress And Easing Pain

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Article by terry rakings

Tension Reduction Hypnosis: Organic Techniques Of Minimizing Stress And Easing Pain

For many generations, hypnosis has been utilized to support folks loosen up and ease discomfort. Scientific studies present that hypnosis can aid provide about a state of deep leisure. As it is, several men and women use hypnosis for anxiety relief. In reality, there are several wellness facilities all above the country that market self hypnosis to minimize tension. Is it possible to hypnotize oneself to achieve that state of deep rest? Indeed, it is possible. Stress reduction hypnosis is a proven science and there are many people close to the planet who are successfully practicing self hypnosis for stress relief.

Learning Self Hypnosis For Pressure Reduction

Learning how to hypnotize your self to attain that state of deep leisure is comparatively simple. In fact, you do not have to go to formal hypnotism courses or one thing like that to be in a position to do pressure reduction hypnosis. Reading instructional resources and watching instructional video clips is currently enough to aid you get began. Soon after reading some instructional components or watching instructional video clips on anxiety relief hypnosis, find a really place in the residence wherever there are no distractions. To make sure that you will be disturbed, flip off your mobile mobile phone and unhook your phone line. Forget about about you function for a even though. The individuals at the business office and your buddies can do without you for a number of minutes. Keep in mind that if you want to practice tension relief hypnosis at property, you really should know how to isolate yourself from the exterior earth.

Starting Your Pressure Relief Hypnosis Schedule

The moment you have eliminated all obstructions and distractions for the place, settle in a cozy place. You could recline, lie down or sit if you want. As prolonged as you are comfortable, it won’t truly issue what position you believe. When you are easily settled, you might now start your pressure reduction hypnosis program. Very first, you ought to empty your brain with all unfavorable ideas and then start off breathing deeply. Breathe from your belly. Your stomach need to rise and drop in relaxed rhythm when you breathe. While breathing deeply, launch the tensions from your muscles. You want to loosen up your mind and physique to accomplish that deep state of rest.

It could consider some time just before you can master the art of anxiety relief hypnosis so do not be alarmed if you can’t focus the first time you effort to do pressure relief hypnosis. Just take time to find out this leisure strategy. When you have mastered the artwork of pressure alleviate hypnosis, it will less difficult for you to attain that deep state of relaxation no matter whether you want to.

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Reducing Stress With Mindfulness Meditation

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Report by Anna Wilde

What is Mindfulness Meditation?

In the very same way that a fast from foods can present rest and therapeutic for the system, meditation is a fast for the thoughts. Mindfulness is a non-spiritual approach practiced by individuals from several different faiths. It gives beneficial space in which withdraw from usually demanding exterior interaction. Mindfulness Meditation is a ideal anxiety reduction approach.

Mindfulness meditation is a thoughts instruction technique, a practical and effective technique of coming much more into the present second, and becoming more aware of our unhelpful habitual designs. Then we have the energy to decide on much more caring methods of behaving in direction of other people and ourselves. Like high quality meals is a present for your body, meditation is a present to your mind.
Meditation is too challenging!

Some people say, I have tried to meditate, but I wasn’t really very good at it… my head was total of occupied ideas, and I could not calm down at all. This is all-natural and a normal problem of the human thoughts. Like something value training, an instrument, a language, a new ability, meditation is a approach. The most useful perspective is persistence.

Why practise meditation?

1) Mindfulness meditation is an powerful technique for concurrently bettering concentration and escalating leisure.

two) With time and apply it enables you to be more mindful of the way in which you relate to by yourself and the planet.

three) You give yourself time to return to balance, by refocusing the focus from the considering analysing mind, in direction of the centering physical experience of breathing.

4) With typical meditation the advantages by natural means seep into our day-to-day lives. There is developing ease, spaciousness and knowing.

five) Mindfulness meditation is a practical method for making more ‘space’ and ease, in the system and brain, by bringing the awareness to relaxation on the breath.

six) The physical anchor of the breathing gives us a place to return to when the brain gets to be distracted and wanders to ‘busy’ ideas of the past or foreseeable future, feelings and bodily sensations.
What occurs when we practise?

As we become aware of the mental chatter, we are given a selection the option of whether or not to comply with the significantly less useful psychological rollercoasters, or to permit it go. This is a consistent process, nevertheless one particular that gets to be less complicated with time, as we get started to identify the far more persistent site visitors, see them with a tiny a lot more room close to them, and let them go on the out-breath. As my instructor said, open the front and again doorways, so they can arrive and go, but do not invite them in for tea. With typical meditation, we have the chance to experience ideas and feelings less personally, and to observe them far more as patterns. This is a quite empowering procedure.

Occasionally the experiences of the brain and sensations in the system can experience quite powerful, for instance anger, sadness, dullness, confusion. With all these experiences it is crucial that we give ourselves the area to just sit with it and observe all the ‘textures’ of the sensation, with the support of our anchor position, the breath, without having following the aged ‘storyline’, the cracked file.

Recognition is the 1st and vital stage to flexibility from undesirable stress.

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