How to combat stress at work?

Fighting work-related stress is key to maintaining balance and leading a healthy life. Stress and anxiety are two natural reactions that the body uses to warn that it is going through a critical situation.

What is “work stress”?

It is a pathology caused by insufficient pay, pressure from bosses to perform highly responsible tasks, an excessive workload, the pressure generated by meeting unrealistic goals or working marathon days... According to the latest data from the INE (National Statistics Institute), 40% of workers and more than half of employers admit to suffering from work-related stress.

Identifying it in time is of vital importance , as this will allow you to keep it under control and prevent it from leading to bigger problems. According to the WHO, worldwide , it is estimated that12 billion work days are lost each year due to depression and anxiety .

Types of work stress

There are different types of stress associated with work:

• Workplace stress or mobbing : Mobbing is a form of psychological harassment at work that is characterized by exposure to hostile and abusive behavior from colleagues, superiors or clients.
• Stress from excess responsibility : When a person has to take on more responsibilities than they can handle and may be due to an excessive workload, lack of support or resources, or the feeling of not having control of the situation.
• Post-traumatic stress: This can develop after experiencing a traumatic event at work, such as an accident, robbery, or any act of violence.
• Stress due to monotony: This usually occurs in repetitive jobs, where there is a lack of motivation and consequently, a decrease in productivity.
• Stress due to instability: This occurs when a person feels that their job is in danger, whether due to financial reasons, changes in the organization, or poor job performance.
• Burnout Stress: When you work long hours without enough breaks, it can be physically and emotionally draining.
• Stress from a lack of work-life balance: When work encroaches on personal time and energy, it can lead to stress and anxiety, and in some parents, a feeling of guilt.

Work stress and your health

Work stress cansignificantly affect workers' health in many ways . Some of the most common effects of work stress on health are:

• Mental health problems : Chronic job stress can increase the risk of depression, anxiety, post-traumatic stress disorder, and other mental health disorders.
• Cardiovascular problems : risk of heart disease, high blood pressure and stroke.
• Gastrointestinal problems: Work stress can cause gastrointestinal problems, such as abdominal pain, diarrhea, and constipation.
• Physical problems: increased muscle tension and causing neck, shoulder and back pain.
• Sleep problems: Difficulty falling asleep and can also affect the quality of sleep. This in turn can impact a person’s ability to concentrate, make decisions and perform complex tasks.
• Weight problems: increased risk of overeating and leading to weight gain.

Tips to combat work stress

To manage stress effectively, it is essential to adopt a comprehensive approach that takes into account multiple aspects of well-being, such as physical, mental and emotional health. In addition to relaxation techniques, a good diet, regular exercise, adequate rest, and a healthy social life play a key role.

It is possible to greatly reduce work stress by following a series of tips that help you stay motivated and lead a healthy and balanced life.

Identify the main reason for stress

There is no remedy or cure without a diagnosis. The first thing you should do if you suffer from work-related stress is to identify the problem. If you really focus on what the origin of this condition is, it will be easier to control it and - later - eradicate it. One of the 'tricks' to identify the problem is to write down in a notebook or on your computer for one or two weeks, the most recurrent stressful situations at work that you suffer, and how you respond to them. Specify in your notes your thoughts, feelings, and information about the work environment. Also, include the people and situations that cause you stress, and how you reacted to all of that.

Practice relaxation techniques

There are many relaxation techniques that can help you control work stress: deep breathing exercises, mindfulness, meditation , and full awareness.

You don't need to go to a psychologist or do yoga to learn how to do these exercises, start with everyday situations. Examples: take a few minutes each day to focus on a simple activity like breathing. Make a daily routine of walking before or after work. If you can consciously focus on a single activity without getting distracted, you'll find that you can transfer it to many aspects of your life.

Taking supplements

Taking supplements can also be an option combined with relaxation techniques. Especially during menopause , this stress can increase even more due in part to the hormonal imbalance that women are experiencing due to the lack of estrogen . For example, there are several studies that claim that Ashwagandha supplementation helps reduce stress, anxiety and depression levels , as it decreases cortisol levels (stress hormone). Madequa's Prevention-Premenopause pack , a pack of 100% natural and hormone-free supplements, where among its ingredients we find Ashwagandha , which will contribute to the control of stress, anxiety and depression, as well as sleep care.

Supplementation with specific nutrients can be an important complement, helping to reinforce the body's functions that support the stress response , such as magnesium or vitamin B6 , present in Madequa's Perimenopause Relief Pack .

Strengthen communication with your colleagues

When we suffer a work-related, emotional or other 'crisis', one of the key aspects to try to improve this situation is to optimize communication .

If you have identified the reasons that cause you stress, it is best to talk openly with others.

Whether it's your boss or your colleagues, engage in a sincere conversation with them. It's not about presenting a list of complaints or reproaches. Always start with a proposal that can contribute to a solution, and don't be embarrassed about asking for help or raising the need for greater collaboration from others.

Exercise

It will help you increase the production of endorphins that make you feel good, and concentrating on a sporting activity helps you disconnect your mind and increase self-confidence. Sport and a healthy diet are a perfect balance to combat stress.

Balancing work and personal life

Disconnecting from work is vital and it is essential to avoid work activities at home such as checking emails, answering non-urgent calls or getting ahead on tasks. When work begins to take over part of your personal life and interferes with it, it is vital to reflect on it and correct it.

Disconnect at intervals

For example, instead of spending a few minutes on your morning coffee (when you're usually still talking about work with colleagues), take advantage of your extended lunch break to walk through a park, read a book, or go for a stroll. Temporarily disconnecting from work helps make the day more enjoyable and productive.

Trust yourself and your colleagues

High levels of stress can shake your self-confidence. Doubts and insecurities about your work will arise, affecting your results and quality. It is essential to maintain a positive attitude towards your own abilities and those of your colleagues.

Define your goals

Always set realistic goals. Setting impossible goals causes anxiety and leads to failure. However, if you plan strategies and organize yourself appropriately to achieve achievable goals, this situation will be a source of satisfaction. Achieving goals allows you to move forward and is a motivation to continue growing.

Boost your personal motivation

Staying motivated is one of the best ways to fight stress. If you enjoy your work, both in completing tasks and achieving your goals, stress and anxiety will stay away.

Comprehensive care allows you to face challenges with greater resilience. That's why you should know about Madequa's menopause supplements . Their food supplements are specifically designed for each phase of menopause. Formulated with gynecologists, using natural and quality ingredients at optimal and effective doses. Offering comprehensive care, not only treating the specific symptom but also the origin of the symptom.

The balance between these elements allows us to better face challenges and promote general well-being. The balance between these factors is key to maintaining general well-being and reducing the impact of stress on a daily basis.

References

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