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I’m so stressed OUT!

If yes, you are probably stressed out!  

Psychologically speaking, stress can be understood as the body’s hardwired response to demands of the world. Stressors, such as financial crises, excessive workload, endless emails, urgent deadlines, toxic relationships and unpredictable events (of course who can forget the ongoing pandemic!) can trigger stress. In a way, stress is a ubiquitous part of our life. Not every-time stress is bad for you, a little stress ‘Eustress’ can increase your awareness, decision making, motivation, performance, speed and creativity.  However once stress becomes chronic and is left unchecked, it can wreak havoc on your mental as well as physical health.

Ok, so now I know Stress is bad for me but how do I deal with it?

1. Identify the stressors & Be in charge

You can identify your stressors using N.U.T.S. After identifying, you need to have a positive frame of mind and then start thinking about the ways/solutions that can ultimately reduce your stress.

Source: CSHS

2. Build a Stress Resilient Personality 

Suzanne Kobasa, a renowned psychologist, introduced the term ‘stress hardiness’ to elucidate the qualities of people who tackle stress without adverse health effects. She has highlighted three important elements that are essential to stress hardiness: Commitment (sticking to your plan no matter how many obstacles come your way), Control(focusing on things you can control instead of things that are beyond your control), and Challenge (seeing setbacks as an opportunity to learn and grow).

Here are some exercises that will help you build a stress resilient personality:

3. Relaxation techniques

Relaxing activities, such as mindfulness meditation and deep breathing exercises can dissipate stress in less than 5 minutes. To get started, you can use free mindfulness apps such as Oak & Mindfulness. Remember consistency is the key!    

Frustrated Chill GIF by Daily Burn - Find & Share on GIPHY
Here’s a quick way you can relax yourself

4. Regular exercise & Proper diet

Also, you don’t have to sit at one place so as to relax! Go for a stroll or do some light stretching (try Stretch Club )or practice yoga or Tai Chi (if you want to try something fancy & different!). It is so normal nowadays, to have gallons of coffee/ tea to get the work done, make sure that you keep a check on your caffeine intake as it only increases stress and anxiety! Strawberries and dark chocolate can help you combat stress.

5. Sort your priorities & Manage your time

To keep stress at bay, set realistic goals, make a to-do list, deal with high-priority tasks first, break your task into smaller chunks, limit distraction (try Pomodoro technique), take microbreaks,  learn to say “no”, and don’t overcommit. Most importantly, don’t be harsh on yourself! You are just a human. 

Here’s one technique that can help you sort out your priorities.

6. Seek Social Support

Talking about the things that are bothering you with someone trustworthy may help you reduce stress. At the workplace, express your concerns to your manager or colleagues. They might be able to help you with your work load or guide you on how you can deal with stress. 

Here’s one worksheet that can help you build social support

What if someone I know is dealing with stress?

1. Reflection

Usually, people are not aware of the psychosomatic symptoms of stress. If you are able to recognise these symptoms before they do, you should explain them in the most comforting way & ask how you can help them. 

2. Listen Out

Sometimes people just want to be heard. Listen to their issues with an open mind, patiently and in a non judgemental way. 

3. Reassurance

 Let them know that they are not alone, they will be able to deal with the stress that they are experiencing now and it won’t last long.

4. Sort their stressors

Try to help them by sorting their stressors. For example, if someone is facing difficulties in completing a task, you can help them finish their task by helping them find the right resources! 

Some of the ways manager can support mental wellness of their employees

5. Practice

You can practice some of the above mentioned relaxation techniques with them (This could be your new way to spend some quality time together!!!)

6. Professional support

If you feel they are still finding it difficult to cope, support and encourage them to seek professional help. Help them find a therapist or go to an appointment with them

 If you feel overwhelmed by the stress you are experiencing, please don’t hesitate to seek professional help. Your Company has invested in your mental wellness. We, at Trijog, have highly qualified therapists who will help you develop better coping strategies to deal with stress. Take a step towards your mental wellness now.

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