manage your work stress by work-stress

The nature of work life has changed significantly in recent decades. The requirements are more than ever. Nearly one in three European workers, or more than 40 million people, are suffering from work-related stress. Stress can affect everyone. Concerns employees, employers, managers, professionals, apprentices and trainees.

Work stress is the reaction that many people have when they are under high pressure at work for a given period. Many people are motivated by the challenges and difficulties arising from the requirements of their work. Fulfilling these requirements leads satisfaction. However, when the pressure at work reaches high levels and lasts for a long time, people find the existence of a threat to the welfare or interests and then experienced feelings like fear, anger or anxiety.

There are may ways to manage work stress and over the year a lot of institutions carried out research about the causes of work stress and ways to eliminate it. In this article we outline 9 quick ways to help you manage your work stress starting from tomorrow.

causes of stress in modern life by raylopez

Modern life is creating stress and we all react the same way. We see the effects in our bodies, our pulses are increased, and we feel the tension in our muscles. The causes of stress in modern life emerge from the too many obligations we have to handle everyday to the modern way of negative thinking.

We have all experienced stress periods in our life. This is something normal. Indeed, in small levels stress can be constructive! When, however, is a problem?

Is this a period in your life that you have many outstanding obligations; Do you worry about the future? Do you experience problems at home or at work? Do you work a lot and you are not resting enough? Do you feel trapped in situations that you cannot change? If the answer is «yes», even for a single question, be careful because you may engage in the vicious cycle of stress, which weakens the immune system and is the cause of many psychological and physical disorders.

The mechanism of stress

Stress triggers a whole mechanism that gives us the ability to be physically ready to face a risk or run away. During this reaction specific hormones such as adrenaline and cortisol are released, thereby increasing the heartbeat, slow down digestion, increase the flow of blood in most muscle groups and many other functions of the autonomous nervous system change, giving the body more energy and strength. When the alleged threat is subsided, the organism is designed to return to its normal state. In modern life, however, stressful stimuli are continuous and stress is daily, so the body cannot relax, the pressure builds up and eventually causes damage to the body.

manage stress by relaxing by eltercero

With the exception perhaps of Buddhist monks, stress is in our lives, to a lesser or greater extent. Managing stress means to be in position to understand the factors that can cause you stress and be able to minimize them or even better eliminate them completely. This is a difficult process and not all people can successfully manage to control their stress levels. The very first step in the process to manage stress is to understand what actually is stress. With the term stress we mean all the physiological changes that occur in humans when threatened or endangered by a stimulus or a situation. Therefore, any stimulus that can cause stress is known as a stress factor. Anxiety on the other hand, is nothing other than the feeling of fear and tension born in us when we face a new, provocative or dangerous situation (i.e. when we are in a state of stress). Stress is not necessarily something negative. In small levels it can be the driving force behind us. The desirable is that in the morning stress should be low, then rising during the day and at the evening to close at the low levels found in the morning.

The current pace of life is more intense and the ever-increasing demands force most of us to wake, sleep and live with stress, leaving no time to rest either the spirit or our body. Thus, even in conditions that there is no stress, we are still in a situation of constant muscle tension, which gradually became our way of living. The symptoms of intense stress occur at four levels:

• Feelings (distressed, irritability, restlessness)
• Mind (negative, destructive and irrational thoughts)
• Behaviour (indecision, excessive demands on others, loss of humour)
• Body (headaches, abdominal pain, grit, sweating)

benefits of exercise by charcoalartist

The benefits of exercise are very well known to all. Scientists and researchers all over the word do not cease to repeat it at every opportunity. One study after another shows the beneficial effects of exercise to our mind and body.

Exercise helps us lose weight, eliminate and manage stress, stimulates the immune system and reduces the risk of certain diseases. There are many forms of exercise. These can be classified into two main categories, the aerobics and anaerobic exercises. In particular, the aerobic exercise refers to any low-intensity activity that increases the oxygen that we take and the heartbeat while the high-intensity physical activity is called anaerobic exercise (e.g. body building).

Aerobic exercise include various sports such as martial arts (which combine and anaerobic exercise), running, walking, cycling, swimming, skiing and, of course, indoor aerobic exercises.

The body needs a certain amount of energy to maintain some basic functions such as breathing, blood circulation and for the functioning of the different body organs. The energy maintain in these functions is known as calm or basic metabolic rate. Any activity in addition to those basic functions requires additional energy, which is taken by the glycogen (carbohydrates) and deposits of fat in the blood, liver and muscles.

The energy source, glycogen or fat-consumed, during exercise depends on the intensity and duration of exercise. The higher the intensity of exercise the more the body relies on glycogen. The lower the intensity of the exercise the more the body relies on the fat reserves.

power nap now by pierluigisurace

The power nap for many people is a pleasure and also a need. But often there is no time for such a luxury.

Many people feel bad and stressed when they take a power nap in the afternoon while others work. It has spread the impression that a power nap is a sign of laziness and also that it prevents good sleep and creates insomnia during the night.

A series of data obtained in recent years show that people have a biological need to power nap in the middle of the day. As the human body needs sleep at night it also needs sleep during the day.

A power nap has no adverse effects on the duration and quality of sleep. In short the human brain, is somehow biologically programmed for both sleep periods without any negative interaction.

The biological need for a power nap, when met, has beneficial effects among both the young and elderly.

Chronic sleep loss leads to attention problems, concentration problems, data processing speed problems, short-term memory and decision-making problems. Indeed, the chronic sleep deprivation is a risk factor for developing obesity and diabetes.

manage your time by glasbergen

To successfully manage your time you have to get organized both in your professional and personal life. Getting organized in an efficient way is a skill that not all people posses. To manage your life and work you first have to be able to manage your time. In our days people spend most of their time working. There are times that they feel that they will never manage to escape from the four walls of the office and are lost in the various projects and tasks they have to finish.

Their personal life has become an old memory, which has been «locked in the drawer». The solution to this vicious circle is one: get organized and start managing your time. This article outlines 14 ways that can help you manage your time successfully and efficiently.

1. Make a list of what should be done

Make a list of what to do and try to constantly renew the list and keep it up to date. Include in this list both urgent and non-urgent things so as never forget or ignore something again. Keep the list all the time with you in your briefcase or in your daily agenda.

2. Allocate your time correctly

Include an estimated time frame for each action and the date by which each task must be completed. If the order that each task must be completed does not matter it may be possible to complete something during an unexpected free time. For example, you can look for information on the Internet while you wait in your office to start a meeting.

3. Set your own deadlines and meet them

improve your memory by visualization by michaelmarlatt

Do you sometimes forget things? Birthdays, names, dates? Surely you are not alone and the good news is that there are easy ways to improve your memory. 

The memory capacity varies greatly from person to person, regardless of age. However, there are some factors that affect these skills: hypertension, insomnia, excessive alcohol consumption, thyroid problems, depression, or merely the absence of stimuli, all this reduce the performance of our memory. The same happens if you get too much information. The flow of information today is frightening and the loaded mind has low absorption.

Another factor affecting memory is stress. The stress hormones neutralize the transporting glucose molecules in hippocampus and leave the brain with low energy. If the stress is chronic, the same hormones act as acid, which passes through the neurons, leading to the reduction of hippocampus. If this trend is continuous, can destroy the neurons of hippocampus. Good sleep, stress control, physical exercise and the proper maintenance of the arteries and circulatory system will certainly help to improve memory.

benefits of exercise for our health by matchstickvideo

The benefits of exercise are numerous. If you want to keep your health in good levels then this means that you need to give much attention to yourself, both physically and mentally. The five key elements for better health are: physical exercise, proper nutrition, good energy, good psychology, relaxation and health habits. In your daily lives you should include regular exercise to keep fit. Jogging, cycling, swimming and walking are all good ways to keep the body alert and full of energy. This article explains the benefits of exercise to the human body and mind and gives a framework on how and when to exercise.

manage stress after holidays by yukonblizzard

Millions of people worldwide are suffering from "stress syndrome after the holidays". This is a special form of stress, which appears after a particularly pleasant and relaxing (if not physically, but mentally) period of our lives. The effects of this type of stress are not only visible after the summer holidays but it affects people that take a break from work during Christmas and New Year's holidays. It takes a lot of effort and needs a special way to manage stress after the holidays.