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5 scientifically based tips for reducing work stress

July 2, 2020

These quick strategies can help you focus and reduce stress.

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5 scientifically based tips for reducing work stress5 scientifically based tips for reducing work stress

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We all have the smallest and smallest things these days when everything is stressful. While stress is a normal body response when changes occur, if you don’t learn to relieve symptoms, it can really affect mood and performance. Fortunately, there are a number of quick remedies to reduce this and get you back on track. Here are five scientifically sound tips for reducing work stress:

1st exercise

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Exercise has been touted as one of the best ways to reduce stress. The Mayo Clinic said exercise in almost any form can alleviate it. Physical activity helps increase the production of feel-good neurotransmitters in the brain called endorphins, and can reduce the symptoms associated with mild depression and anxiety. In addition, this can also help improve your self-esteem.

However, not everyone likes going to the gym (or sometimes not). We therefore recommend a physical activity that you can enjoy, be it cycling, practicing yoga or just going for a walk. Regular exercise can help you improve your overall physical and mental health.

2. Write

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Have you ever made a diary? Writing down feelings on paper is another easy way to relieve stress during working hours. In a study by Dr. James W. Pennebaker was asked to enroll 46 students on 15 consecutive days of 15 minutes of traumatic life events or trivial topics. During the six months after the experiment, students who wrote about traumatic events visited the campus health center less frequently and used fewer pain relievers than those who wrote about little things.

Journaling can be a therapeutic way to overcome the frustrations you may encounter at work. So don’t leave frustrations on paper, but on paper.

3. Check your emails less

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Do you check your emails all day long? Checking emails frequently can be a trivial and trivial task. But it could actually strain you. A study by the University of British Columbia found that limiting the frequency of visits reduces daily stress. In the study, participants who checked them only three times a day had significantly less daily stress than those who used unrestricted email for a week.

Checking it frequently can not only affect your stress level, it can also make you less productive at work. If it is possible for your job, try only three times a day, once in the morning, once in the afternoon and once in the evening.

4. Drink black tea

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Stop drinking a cup of coffee when you are stressed out. Instead, look for soothing black tea to reduce it. According to a study published in the magazine PsychopharmacologySix weeks of tea consumption lead to a reduction in cortisol after stress and more relaxation.

If you have a habit of drinking a cup of tea every day during business hours, you may see benefits similar to those in the study.

5. chewing gum (yes, really)

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Did you know that chewing gum can reduce stress? Apparently it’s true. In a study by Swinburne University in Melbourne, cortisol levels in saliva (a marker of physiological stress) were 16 percent lower in chewing gum than in gum without chewing gum under mild stress and almost 12 percent lower in moderate stress.

In addition to a reduction, the study also found that chewing gum increased attention and performance during multitasking activities. Have a pack of chewing gum ready when you work – worth trying, right?

With these scientifically-based tips to reduce work stress, you can finally breathe easier. Try out some of these simple methods to reduce them and become calm and productive again.