Stress at work: good practices and natural remedies

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Extract from the article: At work, you feel tired, irritable, you have lost your concentration or enthusiasm, you are under constant pressure and you are experiencing minor health problems. Beware, you may be suffering from stress. Stress is above all a normal reaction to...

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At work, you feel tired, irritable, you have lost your concentration or enthusiasm, you are under constant pressure and you are experiencing minor health problems. Beware, you may be suffering from stress. Stress is above all a normal reaction to adapt to a situation. In a society that demands ever greater productivity, some people need emergency situations, conflicts or complexity in order to excel and work efficiently. Others, on the other hand, will react more violently to what seems to them to be an aggression. If stress is interrupted, equilibrium returns. But if it becomes chronic, there is a danger, because it uses up a lot of energy by constantly asking the body to adapt. It alters the nervous and hormonal balance and reduces concentration and productivity. Not to mention the more or less severe psychological repercussions and cardiovascular problems, such as hypertension, that it can generate. Presented as a social calamity, this modern-day evil can be curbed individually.

Thousands of Togolese employees are stressed at work, rarely, sometimes or often. Women are more affected by stress than men, particularly because of their sometimes precarious condition and the persistent gender inequality. Among the main causes mentioned: a heavy workload, deadlines and instructions or customer requirements that are difficult to meet, objectives that are difficult to achieve, a pace that is too fast, uncertainty about one's future in the company and about the future of the company in general.

Symptoms

Physical symptoms: increased blood pressure, weakened immune system, increased blood cholesterol, fatigue, hair loss, skin problems, insomnia and sleep problems, concentration difficulties, headaches, aches and pains, digestive problems, abnormal fluctuations in appetite.

Psychological symptoms: anxiety, depression, irritability, loss of interest in work, mood swings.

Behavioural symptoms: frequent errors of judgement, distracted thinking, tendency to procrastinate more, i.e. to put things off until tomorrow, impatience, increased consumption of alcohol or drugs.

The symptoms of stress are divided into several phases, including: the alarm phase: the individual copes, but draws on his or her energy resources to adapt to the stress. The resistance phase: the individual persists in adapting to stress and resists. Their energy resources are depleted and the body has difficulty recovering. The individual copes, but is under stress. The exhaustion phase: the individual can no longer cope. The situation has become established and persists over time, the stress is permanent and becomes chronic.

The consequences

The consequences of excessive stress affect the physical and psychological state and manifest themselves in various health problems and behavioural changes. Quality of life and interpersonal relationships can be greatly affected, as can productivity and performance at work. Poorly managed excess stress is like a ball and chain that drags us backwards, preventing us from reaching our full potential and standing out.

 

Having a positive attitude

Stress is first and foremost a matter of feeling and permeability. In other words, if complaining and the fear of not being able to cope rule your daily life, it is likely that stress is omnipresent. Without turning against yourself and your personality, try to find at least one positive point in every negative event. The brain, thus programmed, will produce less adrenaline and prevent stress from winning.

 

Have a healthy lifestyle

If you have a low resistance to stress, it is essential to have a healthy lifestyle. Avoid stimulants: coffee, cigarettes, alcohol, energy drinks. They are often abused by stressed people. Passing through the brain's reward circuits, these substances bring immediate well-being and appeasement. However, they are false friends which, in the long term, attack and oxidise the body, which will thus be less resistant to stress. Also ensure that you have a balanced diet. Eat as much as possible of fruits, vegetables, legumes, fish, poultry and whole grains as well as foods containing omega-3 fatty acids. Take time to relax, such as taking a bath, reading a book, going for a walk.

 

 Don't neglect your body

Eating well, exercising well and sleeping well; we often underestimate the role of these three elements in our well-being, including our stress level. After all, stress is a physical and hormonal reaction, so it makes sense to start taking care of your body to limit its effects.

 

Avoiding the worst 

We stress, so we can't sleep, we're less efficient at work, we devalue ourselves, we get depressed, we stress even more. However, generalised anxiety disorders can lead to depression if they are not treated in time.

To avoid this, it is therefore necessary to identify the form of stress in one's own body, as the signs can vary from one individual to another: weight loss or gain, hyperactivity or apathy.

Getting organised

Work overload is the most common stress factor. The greater the volume of work, the more efficient the organisation must be. However, as soon as you are overloaded with work, it is a good idea to stop for a few minutes and ask yourself whether you are going in the right direction and whether you are going in the right direction. This downtime will be beneficial, allow for possible adjustments and increase productivity and peace of mind.

 

Focus on one task at a time

Do not stress unnecessarily, avoid multitasking at all costs. Nowadays there are so many opportunities to get distracted: emails, phone calls, social networks, that it is difficult to stay focused on the task in hand. Check emails and social networks at a fixed time.

 

Take regular breaks

We all need to take breaks from work to recharge our batteries before starting again. Take time to breathe with a short walk, listen to music, or read a distraction. This helps to avoid fatigue and the stress that comes with it. Although this time period varies from person to person, it is generally advisable to stop every 45 minutes to maintain a maximum level of concentration.

 

Improving the working environment

To limit your exposure to stress, create a pleasant and suitable working environment. Regularly tidy up files. It's hard to feel good about yourself when you don't know where the things you need are. Also make sure that you work in a quiet place if possible. You can also decorate your workspace with decorations to make it feel a bit like home.

 

Playing sports

Be active every day for at least 30 minutes. As well as significantly reducing blood pressure and making us more resistant to stress, physical activity stimulates dopamine, serotonin and endorphins, neurotransmitters that promote a sense of well-being and a good mood. Activities such as walking up and down stairs, skipping, and jogging can be particularly beneficial against stress.

 

Get a good night's sleep

Make sure you get 7 to 9 hours of sleep a night and promote quality sleep. Neglecting sleep makes you more vulnerable to stress, and since stress can lead to insomnia, lack of sleep can easily become a vicious cycle. The first tip to help regulate sleep is to establish a routine to reduce exposure to blue light in the evening and relax before going to sleep, as well as going to bed and getting up at the same time each day.

 

Relax and breathe

To release stress instantly and combat it in the long term you need to learn relaxation and breathing techniques. This can be as simple as taking deep breaths through your nose and releasing them slowly through your mouth whenever you feel stressed during the day.

 

Have a tea 

Rich in antioxidants, and other minerals, tea helps to promote good blood circulation, reduce blood pressure, aid concentration and help you get back to sleep.

 

Talking about it

When you find that you are affected by abnormally high levels of stress, it is important not to keep your concerns to yourself and to find someone to talk to about them. Whether it's a friend or a family member, simply talking to someone close to you and 'getting it off your chest' can help you release tension and see things in a different light.

 

Natural recipes 

Recipe 1: 2 teaspoons 5 g dried hibiscus flowers, 1 L water, 10 g fresh ginger 1 half lemon. Boil water. Crush the ginger and put it in the water. Add the lemon juice and the hibiscus. Then mix well. Leave to infuse for at least 1 hour. Serve warm.

 

Recipe 2: 2 teaspoons of hibiscus, 01 teaspoon of cinnamon, 1 tablespoon of ginger powder, ½ litre of filtered water. Heat the water until it starts to boil and turn off the heat when it starts to ball up at the bottom of the pan. Place the hibiscus, cinnamon and ginger in a cup and steep with the hot water for about 3 minutes. Then strain and consume.

 

Recipe 3: 2 teaspoons hibiscus, 2 teaspoons cinnamon, 1 orange, ½ litre filtered water. Wash the orange well and cut it into slices, including the zest. Heat the water until it starts to boil and turn off the heat. Place the orange slices, cinnamon and hibiscus in a bowl. Leave to infuse for 3 minutes then strain and serve.

 

Recipe 4: 750 ml water, 5 lemongrass leaves, 1/2 lemon, 01 tablespoon honey, 01 ginger root. Wash the lemongrass leaves well. Wash the lemon. Remove half of the lemon and cut it into large slices. Peel the ginger and cut it in half. Place all these ingredients in a teapot. Add the honey. Heat the water to a simmer and pour into the teapot. Leave to brew for about 5 minutes and serve.

 

Consult a specialist

If, despite everything, you can no longer cope with stress, you should seek the help of a specialist, starting with a general practitioner.

 

Abel Ozih