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Table of contents

When you feel overwhelmed at work, you lose confidence and may become angry, irritable, or withdrawn. Other signs and symptoms of excessive stress at work include:. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support and sympathy—especially face-to-face—can be a highly-effective way of blowing off steam and regaining your sense of calm.

Turn to co-workers for support.

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Having a solid support system at work can help buffer you from the negative effects of job stress. Just remember to listen to them and offer support when they are in need as well. When you take a break, for example, instead of directing your attention to your smartphone, try engaging your colleagues. Lean on your friends and family members. As well as increasing social contact at work, having a strong network of supportive friends and family members is extremely important to managing stress in all areas of your life. On the flip side, the lonelier and more isolated you are, the greater your vulnerability to stress.

Build new satisfying friendships. Aerobic exercise—activity that raises your heart rate and makes you sweat—is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Rhythmic movement—such as walking, running, dancing, drumming, etc.

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For maximum stress relief, try to get at least 30 minutes of activity on most days. And when stress is mounting at work, try to take a quick break and move away from the stressful situation. Take a stroll outside the workplace if possible. Physical movement can help you regain your balance. Your food choices can have a huge impact on how you feel during the work day.

3.1 Object of research

Eating small, frequent and healthy meals, for example, can help your body maintain an even level of blood sugar. This maintains your energy and focus, and prevents mood swings. Low blood sugar, on the other hand, can make you feel anxious and irritable, while eating too much can make you lethargic. Minimize sugar and refined carbs. Reduce your intake of foods that can adversely affect your mood, such as caffeine, trans fats, and foods with high levels of chemical preservatives or hormones.

Eat more Omega-3 fatty acids to give your mood a boost. Avoid nicotine. Drink alcohol in moderation. But skimping on sleep interferes with your daytime productivity, creativity, problem-solving skills, and ability to focus.

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Improve the quality of your sleep by making healthy changes to your daytime and nightly routines. For example, go to bed and get up at the same time every day, even on weekends, be smart about what you eat and drink during the day, and make adjustments to your sleep environment. Aim for 8 hours a night—the amount of sleep most adults need to operate at their best. Turn off screens one hour before bedtime. Avoid stimulating activity and stressful situations before bedtime such as catching up on work. Instead, focus on quiet, soothing activities, such as reading or listening to soft music, while keeping lights low.

Working night, early morning, or rotating shifts can impact your sleep quality, which in turn may affect productivity and performance, leaving you more vulnerable to stress.

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When job and workplace stress threatens to overwhelm you, there are simple, practical steps you can take to regain control. Create a balanced schedule.

All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. Leave earlier in the morning. Even minutes can make the difference between frantically rushing and having time to ease into your day. Plan regular breaks.

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Make sure to take short breaks throughout the day to take a walk, chat with a friendly face, or practice a relaxation technique. Also try to get away from your desk or work station for lunch. It will help you relax and recharge and be more, not less, productive. Establish healthy boundaries. Many of us feel pressured to be available 24 hours a day or obliged to keep checking our smartphones for work-related messages and updates. That may mean not checking emails or taking work calls at home in the evening or at weekends.

Avoid scheduling things back-to-back or trying to fit too much into one day. Prioritize tasks. Tackle high-priority tasks first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result. Break projects into small steps. If a large project seems overwhelming, focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. Let go of the desire to control every little step. Be willing to compromise. Many of us make job stress worse with negative thoughts and behavior. Resist perfectionism. Aim to do your best; no one can ask for more than that. Flip your negative thinking. Try to think positively about your work, avoid negative co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

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Many things at work are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control, such as the way you choose to react to problems. Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace.

When you or those around you start taking work too seriously, find a way to lighten the mood by sharing a joke or funny story. Clean up your act. If your desk or work space is a mess, file and throw away the clutter; just knowing where everything is can save time and cut stress. When we feel uncertain, helpless, or out of control, our stress levels are the highest.

Here are some things you can do to regain a sense of control over your job and career. Burnout is an experience relevant not only to psychosocial professions, but also to technical work.

It is predicted that in a technical profession work stressors are related to burnout and that this relationship is moderated by control at work, task requirements, and the quality of team interaction.