Tips for work stress
by Shopify API
Jan 27, 2023
Work stress is one of the health problems that is increasingly increasing in magnitude and that has very negative consequences among those who suffer from it.
Spain is the European country with the most work stress. Specifically, 40% of workers and more than half of business owners confess to suffering from stress, according to data from the INE. But these data are even more alarming if we add the people who are unemployed for long periods of time.
In fact, according to data from the Association of Occupational Medicine Specialists, more than a quarter of sick leave is motivated by work stress.
Furthermore, according to the “Human and Healthy Companies” report, one in six workers will suffer from mental health problems throughout their professional career due to stress. While, on the contrary, employees who are happy with their work get sick twice as often, so they are “nine times more loyal, 31% more productive and 55% more creative.”
Although it seems that these stress levels are increasing in the general population, as stated by the World Health Organization (WHO), women are the most affected by this problem.
Unfortunately, women suffer more pressure at work because they have more difficulty accessing leadership positions, they seek acceptance and knowing that they are well valued by their bosses and colleagues, which creates anxiety. In addition, they tend to have a greater workload in the domestic and family sphere, which makes this problem even more acute.
Symptoms of work stress and their health consequences
When work stress
persists over time, it can result in different symptoms
that alter the physical and psychological well-being of those who suffer from it.
Psychological well-being :
emotional alterations (increased levels of anxiety, anger or sadness, low self-esteem...), cognitive alterations (difficulty concentrating or making decisions, forgetfulness,...), and changes in behavior (increased coffee consumption, tobacco, increased intake of some foods...).
: increased heart and respiratory rate, increased muscle tension, alterations in sleep patterns, digestive disorders... which can have negative consequences for health such as high blood pressure
, digestive problems, headaches, fatigue, muscle pain, insomnia, etc.
Strategies to manage stress at work
Eat foods that help you improve your mood
Some nutrients can help you improve your feeling of well-being, relieving anxiety, increasing your mood and improving your energy level, which helps reduce your stress level. Instead of eating fast food, look for healthy options such as lean meats, fish, nuts, dairy products, vegetables, citrus fruits, whole grains, green tea and raw vegetables, which have been shown to have a positive impact on mood.
You can opt for products with natural ingredients that help you reduce stress and cravings for compulsive eating. These products help you maintain normal cortisol levels to improve your mood and thus control your cravings and therefore your weight, which often increases when you suffer continued periods of stress.
Find time to do physical exercise
Sometimes stress is a product of your mind. One way to help is by exercising. Scientific research has shown that employees who exercise experience a 21% improvement in concentration, are 22% more likely to finish work on time and are 41% more motivated. Walking during lunchtime instead of snacking in front of your desk, doing a yoga session before starting the day, or going for a run after work are some options to consider.
Use aromatherapy in your workplace
Aromatherapy oils using scents such as lemon, eucalyptus, or peppermint have been shown to reduce stress, anxiety, and sleep quality.
Put a plant on your desk
There is some research that shows that active interaction with houseplants can reduce physiological and psychological stress. In addition, plants improve air quality by producing oxygen and improving the humidity of the room.
Do breathing exercises for five minutes a day
There are many breathing techniques that can have a significant impact on reducing the effects of stress. To do this, find a comfortable place where you can stretch and feel relaxed and practice these exercises for at least 5 minutes a day.
Escape from the office for a few minutes
When the situation allows it, make a call or schedule a meeting outside your office, trying to enjoy some sun or fresh air at that time. Sunlight will naturally increase vitamin D and serotonin levels, which can positively affect your mood. Therefore, even if it is raining or cold, the fresh air will help clean your lungs.
Talk about your problem
Other people you work with may not be aware of what's going on in your head that's making you feel bad or stressed. Therefore, it is useful to try to explain to your boss or your team members the problems that are plaguing you so that steps can be taken to manage them.
If your problem persists, it is also advisable to seek the help of a professional.