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The song came to mind this week as I reviewed the 2023 State of the Global Workplace report published by Gallup. According to the report, Nigeria is the 7th most stressed workplace with 54% of respondents saying that they face one form of stress or the other in their workplace. Nigerians truly are hardworking people. Whether at Ikeja under Bridge or in the well-air-conditioned offices at Ikoyi, you will find Nigerians every workday, doing one form of work or the other to make ends meet. Everyone moves about their business as though bearing at the back of their minds that “man must wak”. However, it’s easy to feel overwhelmed and stressed for many reasons, including external factors such as having to stay the whole day in traffic, having to deal with deadlines at work and to attend to innumerable correspondences. In this article, we will explore practical stress management techniques that you could apply today.
What Stress Is
Stress is your body’s response to any demand or challenge. When you perceive a threat or significant challenge, your body reacts by releasing hormones like adrenaline and cortisol. This is often referred to as the “fight or flight” response. While this reaction can help you deal with immediate dangers or challenges, it can become a problem if it persists over a long period. Stress isn’t all bad in itself. In small doses, stress can be beneficial and positive. It can motivate you to meet deadlines, tackle problems head-on, and perform better in high-pressure situations. This positive form of stress is known as eustress and it helps you stay focused and energized. For instance, the adrenaline rush you feel before a big presentation can push you to deliver your best work.But, You Need To Manage It
However, when stress becomes chronic, it can negatively impact your health and productivity. According to the World Health Organisation, persistent stress can lead to headaches, high blood pressure, digestive issues, sleep problems, and even mental health disorders like anxiety and depression. Recognizing the signs of chronic stress and taking steps to manage it is important for maintaining a balanced and healthy lifestyle.Sign up for the Connect Nigeria daily newsletter
How To Manage Stress As A Busy Professional
1. Prioritize and Organize Your Tasks
One effective way to manage stress is by prioritizing and organizing your tasks. Start your day by listing your tasks in order of importance. Focus on completing high-priority tasks first, which can help you feel more in control and less overwhelmed. Use tools like to-do lists or digital apps to keep track of your tasks and deadlines. This simple practice can significantly reduce your stress levels by providing a clear roadmap of what needs to be done.2. Take Regular Breaks
Working non-stop might seem productive, but it often leads to burnout. According to research from Indeed, 52% of employees feel burnout. Incorporate short breaks into your daily schedule to recharge your mind and body. Even a five-minute walk around your office or stepping outside for some fresh air can make a big difference. These breaks help to clear your mind, reduce tension, and improve your focus when you return to work.3. Practice Mindfulness and Meditation
Mindfulness and meditation are powerful stress management tools. Mindfulness involves paying full attention to the present moment without judgment. It helps you to slow down and appreciate life as it happens, reducing feelings of stress and anxiety.4. Stay Physically Active
Exercise is one of the best ways to combat stress. Physical activity releases endorphins, which are natural mood lifters. Whether it’s a morning jog, an evening gym session, or even a dance class, staying active helps to reduce stress and improve your overall health.5. Maintain a Healthy Work-Life Balance
I once heard Jim Rohn say, “When you work, work; when you play, play. Don’t mix the two.” Striking a balance between work and personal life is crucial for managing stress. Set boundaries to ensure you have time for relaxation and hobbies outside of work. Make it a point to leave work at the office and avoid checking emails or taking calls during your time. Spend quality time with family and friends, engage in activities that you enjoy, and make self-care a priority. Read this post to learn more about how to maintain a healthy work-life balance.6. Get Adequate Sleep
Sleep is essential for stress management. Lack of it can exacerbate stress and negatively impact your mood, productivity, and overall health. Aim for seven to nine hours of sleep each night. Create a calming bedtime routine to help you unwind, such as reading a book, listening to soothing music, or practising relaxation techniques. Ensure your sleep environment is comfortable and free from distractions.7. Seek Support
Don’t hesitate to seek support if you’re feeling overwhelmed. Talking to a trusted friend, family member, or colleague about your stress can provide emotional relief and a different perspective on your problems. Professional support from a counsellor or therapist can also be beneficial in managing stress. Many organizations offer employee assistance programs that provide confidential counselling services.Register to attend the CN Business Mixer
Concluding Thoughts
You may not realize it but managing stress is important for maintaining a healthy and productive professional life. Remember, taking care of your mental health is just as important as achieving your career goals, so prioritize it.Got a suggestion? Contact us: editor@connectnigeria.com
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