There are only 3 days left before we can enjoy a day of rest (and possibly too much murukku). It’s only 68 days before the long weekend during Christmas this year and the ensuing three working days before the New Year, when everyone is at their desk but no one wants to do any work. Another 42 days to filing corporate annual tax returns. And another 26 days before children are free to roam the shopping malls downtown and prowl the science centre, zoo, and bird park.
In order that we don’t burn ourselves out to survive another fast-paced year in the corporate jungle, we can innoculate ourselves against stress. Here’s some things to try:
29. Do you precrastinate?
We can feel stressed out by our “to do” list, which more often than not gets longer as the day yawns on. Sometimes we get so stressed that the last thing that’s added to our list, is also the first thing we tackle, even when we’re in the middle of doing something else. Choosing to reply to a new email (precrastination) gets it off our list but may be counterproductive. It could be more efficient to let emails accumulate and reply to all of them at the end of the day.
28. Go away!
A 2014 study argues that multiple interruptions reduce quality of work produced. It may be a good idea to put your phone on “do not disturb” (only important calls will get through) and stop your email client from running in the background.
27. Indulge in a short break at the office
A 2014 study found that employees who took breaks while at work reported more satisfaction at work. But the study also showed that these were usually employees who had a physical job, or those who had jobs with a lot of face-to-face interactions, and needed to decompress with “alone time”. But breaks don’t have to be “workplace internet leisure browsing“; they can be time well-spent filling up at the water cooler or having breakfast!
26. Facebook at the office
According to this 2014 study, taking a 5-minute break to browse non-work-related websites helps younger employees stay focused at work. Using company internet to surf Facebook for 5 minutes was a more effective break than a similar duration spent comparing online insurance policies, doing nothing, or not taking a break. But it’s not for those aged 30 and up…
25. Smartphone breaks (and tea breaks) can be helpful
We’re better at paying attention to a task which requires constant vigilance (think air traffic controllers) when we’re allowed brief breaks. A 2014 study observed that employees, who spent time playing a game, checking Facebook, or posting on Twitter while at work, had higher levels of mental well-being at the end of the day. The microbreaks help by allowing us to destress in between tasks. Though those in organizations where smartphones are not allowed, will probably need to do it the old-fashioned way — talking to co-workers in person or taking a tea break in another part of the building.
24. When TV is bad for you…
Apparently it’s hard to relax by watching TV or playing computer or video games. A recent study suggests that when we use TV and gaming as a distraction to escape more pressing tasks, we fail to be destressed from watching TV or from playing a computer or video game. Instead, we feel guilty for procrastinating on the pressing tasks. That’s not to say TV is not an effective way to destress. It is, but only if we’re not using it as a means to escape from a problem. If you’re not escaping, then go ahead…watch TV (skip to #13 and #14).
23. If you must procrastinate…
Then choose something that you have to do. If you’re at home, that could be the laundry, dishes, ironing, walking the dog, or dinner prep. If you’re at the office, that could be clearing out your inbox, tidying up your desk, backing up your data, or sorting out your filing. At least you’ll feel accomplished at the end of the day.
22. Get those creative juices flowing
A recent study has found that employees with creative pursuits outside work are more productive than their peers who don’t have such interests. Even being an audience member at a dance or musical performance or a visitor to an art gallery or museum exhibition can bestow benefits which include improved mental wellbeing and mood. It may be that creative hobbies help us relax during our downtime, which in turn boosts our effectiveness when we’re on the job in the work week.
21. Enjoy your time at work and at home
Although not all tasks are suited to being accompanied by music, music can be helpful in boosting productivity. And putting up the bass can make one feel empowered. So, put on those headphones and turn up the bass before that all-important client meeting, business negociation, or employee performance review.
20. Channel your spending towards friends and family
Spending on things which provide us opportunities for social interactions (e.g., meals, theatre shows) makes us happy. Relative to spending on things which are only appreciated by us. Research also shows that we’re happier when we spend on others rather than ourselves. And we’re most happy about charity donations when these further a cause supported by friends or family. What all this tells us is that we value social experiences. By that reasoning, we should expect to be ecstatic about making a home-made picnic for friends and family at Marina Barrage. Or a potluck get-together with all your office BFFs.
19. The magic of delegation
Some of the things that we do don’t need to be done by us. But giving responsibilities away takes practice. It helps if we also prepare by finding out ahead of time whom we can give the tasks away to. Here are some tips and a how-to guide.
18. Give it away, give it away now
There’s a difference between something which is important but not urgent, and something which is urgent but not important. It’s tough deciding which to do first. Here’s a step-by-step guide on what to do.
17. Say no (or else…)
Much easier said that done. But since we don’t have superpowers, we need to know what we do want to do and don’t want to do. It’s not just about finding ways to do things more efficiently (though that helps). We can do things which fit into the time available. Here’s how to go about doing it and a useful fact sheet. If not, you can appoint someone to remind you to say no.
16. Be assertive, not passive-aggressive
Part of “learning to say no” is learning to be assertive. Being assertive means saying what your needs and feelings are, with the right body language. This helps you manage your stress, particularly if we have difficulty turning down more work responsibilities. And prevent you from “vaguebooking” and “posting statuses for attention” for the next two hours, when you should be working!
15. Look into ways to improve yourself
Key competencies for employees in today’s workplace include awareness of one’s emotions, ability to manage one’s emotions, ability to motivate oneself, empathy, and the ability to manage relationships with others. You can’t change others; you can only change yourself. It’s an important part of stress management. Find out about yourself here.
14. Laugh it off
Laughter alleviates stress and protects against heart disease (read this article). It’s not just common sense. Laughter is the best medicine: Patients were found to cope better when their long-term chronic illnesses were explained with cartoons. Seeing the funny side of things helps us cope when life gets stressful (here’s the science behind it). Now you have an excuse to read Sherman’s lagoon. Or view some self-deprecating thoughts.
13. Have a good cry (and a friend to hold your hand)
Some argue that crying has a stress-reducing effect, but it appears that the benefits of a good cry may depend on who’s doing the crying and who they’re with at the time of their crying. Findings from a 2008 study suggests that having emotional support in the form of friends and family produces positive outcomes from the crying episode. So, station your social support network on your sofa, get ready the tissues, and turn on the K-drama channel…
12. Watch a funny movie
A recent study found that watching films with a stressful scene (heart surgery in the film Vertical Limit) makes our heart beat faster. And not in a good way. In contrast, watching a funny movie reduces anxiety levels. A 1991 study showed that we’re better at solving a problem when we’re experiencing a positive emotion than a negative one. It appears that we are more apt to think of possible solutions when we’re feeling happy.
11. Ready, steady, laugh!
In fact, just knowing that we’re about to laugh relieves stress. Anticipating a funny movie lowered stress hormones (cortisol) and two other mood-regulating hormones (adrenalin and a dopamine-related brain chemical). Amazing. Time to self-medicate with Toy Story 3 and Despicable Me 2!
10. Spend time on your financial health
When we have money problems at home, we spend time at work solving these problems or worrying about them. All this worrying can lead us to destressing in less than healthy ways. So it pays to keep tabs on your spending, saving, and investing (here are some tips for getting started).
9. Spend time with your kids
Toddler tantrums and preschool meltdowns are unlikely to be your idea of a restful weekend. Odd as it may sound, children can behave in much more predictable ways when they spend more time with their parents. And if parents engage in warm and consistent parenting, focusing on rewarding desirable behaviour and understanding their young children’s needs and feelings.
8. Spend time with your older kids too
Respectful communication is easier when you spend time doing day-to-day things with your teenagers. You may want to try a problem-solving approach when addressing a testy topic. Or assess the various sources of stress that your children are facing before tackling disagreeable topics.
7. Defend your ears
A study which found that elevated traffic noise produced higher blood pressure and heart rate, and higher levels of stress hormone, also showed that even low-level noise elicited a stress response, resulting in reduced motivation. Aside from sleep disturbances which in turn affect our ability to cope with stress, traffic noise is also thought to contribute to stress-related health problems such as stroke and heart disease. There are solutions being proposed in dense cities, but ear plugs are a good short-term solution in the meantime.
6. Greener is better
The participants of a large scale study reported better mental wellbeing as soon as they moved to a greener neighbourhood and this improvement was sustained for as long as 3 years after the move. In another study, residents in a neighbourhood with more trees and vegetation had fewer symptoms of anxiety, depression, and stress. Remarkable.
5. Popeye was right
Investing in a plant-based diet, as well as physical activity as part of one’s daily routine, a strong social support network, and a purpose-driven life, is one of the secrets to getting older with good mental and physical health.
4. Increase your sunshine vitamin
Nurses were more alert and experienced improved mood when they spent more time with daylight than artificial light (read about the study here). Blue light, which is more available from the morning sun than evening sun, regulates our sleep patterns, which in turn affects our ability to pay attention and solve problems during our working hours. Besides that, sunlight also provides us with vitamin D, which boosts your immune system and facilitates calcium absorption. Time to get make hay while the sun shines!
3. Get some zzz!
Whether it’s from disrupted sleep or a lack of sleep, poor quality sleep compromises our ability to remember things and impacts our mood. Studies also show that sleep deprivation puts adolescents at risk of depression and children at risk of obesity. The less we sleep, the faster we age. And here’s the really bad news: lack of sleep makes us crave junk food! Sleep is definitely a must-have.
Studies show that spending a small amount of time a day focusing on breathing helps to lower blood pressure and stress hormone levels, alleviating stress and reduces burnout. Other benefits include improvements in other domains such as attention, decision-making, immune health, and emotion regulation. Mindfulness is not for everyone so similar techniques including yoga and tai chi are other alternatives. Yoga has been shown to improve brain function and psychological mood, lessen anxiety, lower inflammation, and alleviate stress. Relaxation is the cornerstone in managing stress.
1. Keep exercising!
Being physically active means having better physical wellbeing, brain function, and memory capacity. Exercise is not only effective in treating depression but prevents the onset of depression and reduces anxiety levels. Long-term physical activity has anti-aging properties, while exercise has been shown to suppress chronic inflammation. No pain, no gain.