How to avoid work-burnout and stress-related diseases
25 June 2020
Work-related stress is rising, particularly amongst young people during these unprecedented times. Read our tips to avoid work-burnout and stress-related diseases and instead, prioritise your personal balance.
Work-related stress is rising, particularly amongst young people during these unprecedented times. They feel extreme pressure to perform and keep their jobs whilst facing uncertainty.
In a recent study published in April 2020 on NJEM Journal Watch, stress-related disorders increase the risk for neurodegenerative diseases. Since the Covid-19 outbreak, as WHO reported, stress incidences have picked up throughout the global population.
We spend as much as a quarter of our life at work and it is undoubtedly paramount that we find the right balance, to avoid developing any stress-related diseases.
So here’s how to keep a cool head and a clear mind.
Be more mindful
Mindfulness teaches us to be aware of what's inside our heads and the world around us. We acknowledge our thoughts, feelings and surroundings as they develop. This allows us to live in the present, helping us to identify early signs of stress or anxiety. Mindfulness can be easily practised by focusing on our thoughts regularly, through meditation or yoga practice. If you are new to meditation, try using the Headspace app or the Petit Bambou app. Curious about its benefits? Read these 5 reasons why meditation is good for your mental health.
Change your diet
We are what we eat, especially during times of stress our body needs the right fuel to build a stronger immune system. By increasing our protein intake, we can better deal with chronic stress: this means eating more lean meats, fish, legumes or eggs. Did you know that stress reduces blood flow in our digestive system? Avoid overeating - instead, choose an eco-friendly diet or include "happy foods" - scientifically proven to improve your mood as part of your daily meals.
Cut back on caffeine
It sounds impossible, but try to reduce caffeine! What goes up must come down. Coffee and energy drinks boost your energy at first but then lead to lower energy levels in the long run. Try to achieve your caffeine balance while working and when you feel thirsty, drink water instead.
Our mind and body aren’t independent, what we do with our body can affect our mental wellbeing. Regular exercise lowers stress hormones, it reduces the risk of depression and anxiety by up to 25%. It also lifts energy, improves sleep and boosts self-esteem, while helping to keep the mind clear and calm. Try these 4 morning home workouts to start your day.
Take time for your hobbies
We work to live and not vice-versa, so take time to enjoy your hobbies or learn new skills to help reduce stress. Give yourself a sense of achievement by taking the time to look after your body and mind. Perhaps this means including a new meditation routine or some yoga practice to improve your overall performance, doing some gardening, listening to music while working, or reading during breaks. Brain health is as important as physical health, so dedicate more time to yourself (#metime) and you'll be better able to handle things at work too!
>> Find more useful content and tips for your Health and Wellbeing on our dedicated Covid-19 Hub. <<
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