Stress is a biological reaction that has a profound impact on both your mental and physical well-being.
When stress takes hold, your body enters a fight-or-flight-or-freeze mode. The primary stress hormone, adrenaline, initially boosts your energy and motivation. However, as the effects of adrenaline wear off, you might find yourself grappling with exhaustion, bodily discomfort, and even headaches.
Have you ever experienced moments when you couldn’t recall what you were doing? Or encountered mental fog or dizziness? Or felt as though a simple task was insurmountable? All these experiences can be attributed to stress.
You see, during the stress response, your brain receives less fresh oxygen, resulting in a significant drain on your mental energy.
Operating at your best becomes challenging in such a state. Therefore, here are three straightforward strategies to alleviate stress and regain your productivity:
#1: Keep Your Body in Motion
We’re all familiar with the numerous benefits of exercise, which many of us employ as a stress-relief tactic. Engaging in gym workouts or yoga classes a few times a week can bring about a sense of calm and improve your mood. However, to effectively combat stress, it’s crucial to keep your body in motion throughout the day.
Recent research suggests that to maximize productivity, you should move every hour. It doesn’t have to be strenuous; if you already have a standing desk, switch between sitting and standing. If not, simply rise from your chair and perform a few stretches. Even better, take a short walk (a trip to the restroom counts!) around the office. This not only relieves bodily stress but also offers your brain a brief respite from stress.
You’ll find yourself more energetic, creative, and motivated to tackle your workload, resulting in improved outcomes.
#2: Prioritize Your Tasks
You’ve undoubtedly heard of to-do lists, whether you’re a fan or not. However, it’s been shown that to-do lists can sometimes generate more stress than relief.
The long list of tasks can be overwhelming, with the nagging realization that you’ll never complete them all. That’s why conducting a ‘brain dump’ and setting priorities can alleviate stress and pave the way for success.
A ‘brain dump’ involves transferring all your pending tasks onto paper or a digital document. The aim is to free your overwhelmed mind from the burden and transfer it onto a tangible medium.
Review the tasks and select three to five that are urgent or must be completed today. Arrange them in order of importance and allocate specific time slots for their execution. Then, reassess the remaining tasks and further prioritize them.
Setting priorities doesn’t mean you’ll only tackle three to five tasks a day. Instead, it streamlines your focus, enhances productivity, and helps you accomplish more without the weight of an endless to-do list.
#3: Stay Hydrated
In essence, dehydration saps both your mental and physical vigor. When you’re attempting to make important calls or complete a report, your mind and body become preoccupied with thirst.
This leaves you feeling fatigued, suffering from headaches, and unable to concentrate on your tasks. Consequently, you become more stressed and irritable because you can’t perform at your best.
Moreover, drinking water has a calming effect and promotes feelings of relaxation.
So, how do you stay adequately hydrated? Firstly, always keep your favorite water bottle or mug filled with water within arm’s reach to avoid the “I’ll do it later” trap. To establish a lasting habit, make it a practice to drink a glass of water every time you move your body (as suggested in strategy #2). This creates a habit stack where getting up is automatically associated with hydrating.
Implementing these tips in the workplace…
Stress is a biological response, and effective management involves long-term strategies. However, you can incorporate three simple hacks to maintain productivity and minimize stress in the workplace.
You’re well aware of the benefits of exercise, so extend them into your office routine. Keep your body in motion as frequently as possible to generate physical energy. Embrace the ‘brain dump’ technique and task prioritization to prevent mental overwhelm and experience a sense of accomplishment by day’s end.
Don’t allow dehydration to rob you of your precious energy. Stay hydrated!
When you lead with energy rather than stress, you become more resourceful, productive, and creative. These improvements will undoubtedly reflect in your overall performance.
