Currently, work-related activities represent such a strong mental drain that it has led to a public health problem known as work stress. This type of stress is a state of physical and psychological tension that occurs when there is an imbalance between the demands of work and the resources of workers to resolve or adapt to them.
According to figures from the World Health Organization (WHO), Mexico ranks first in the index of workers who suffer work stress with a 75%, followed by China with the 73% and the United States with the 59%.
The two main problems that are generated from this condition are a decrease in cognitive abilities, concentration and learning difficulties, as well as a considerable reduction in the ability to solve problems. It intensifies feelings of anxiety, irritability and frustration, which results in an inability to interact productively with the work environment.
On the other hand, job stress can increase the risk of developing heart disease, depression, immune system problems, memory impairment, and sleep problems.
Learning to deal with stress is a necessity of modern life, and achieving it most of the time only requires small changes in our daily habits.
Next, we share 3 tips that will help you fight it.
1. Measure your time well and organize your tasks for the day.
Have an established order of your activities with a defined time, this will prevent you from pressuring yourself at unnecessary times.
Do a quick count of your responsibilities the day before and make an effort to prepare everything in advance.
Get up early, as the first step in creating stress is to start the day against the clock.
2. Build good relationships with your peers.
Establishing good working relationships will offer you a sense of support and understanding in times when frustration overwhelms you. Getting along with your peers will allow you to release tension by talking to people who understand you. Keep in mind that there is no more powerful weapon to combat stress than promoting a healthy environment at work.
3. Practice Jacobson's progressive relaxation.
Edmund Jacobson was an American physician, psychiatrist and Harvard physiologist who achieved great notoriety after publishing his book "Progressive Relaxation" in 1929, in which he detailed the procedure for eliminating muscle tension through both psychological and physical exercises with the purpose of reaching a state of total relaxation.
With the use of this method you will be able to reduce generalized anxiety states, relax tension and facilitate falling asleep. The steps to follow are the following:
- Tense different muscle groups and then relax them, this in order to learn to recognize the difference between one state and another
- Think for at least 60 seconds of a pleasant and positive scene or try to keep your mind blank, to help you relax your mind while continuing to release tension from your entire body.
- Mentally review the muscle groups that you worked, checking that they have relaxed to the maximum
This exercise in total should last between 10 and 15 minutes and is scientifically proven that it will help you reach a deep state of inner calm.
Do not accept stress-related problems as normal, since its consequences are more serious than is generally thought, if you recognize any symptoms, act immediately to solve them.