Stress management at office

 

Stress is one of the great public diseases of our time. Sick leave due to stress was a record number last year and mainly affected women.

But what exactly is stress and is it as dangerous as we want it to appear, or is it possible to transform one of the great enemies of our time into a friend?

What is stress?

Stress is a neutral and completely natural reaction in our body, which enables us to act and react to various events, demands and challenges that we are faced with in our everyday life. A functional reaction in other words, which makes us function and sometimes can even add extra energy and power. However, the experience and effect of stress can be different from person to person. It may depend, among other things, on how you are as a person and what you have previously experienced, but we are fundamentally equipped to handle stress, and therefore the body can also cope with periods of high tempo. Moderate and regular stress can even strengthen our health, and the stimulation is important for us to have a rich everyday life.

So, how is it that stress today, despite that, is one of our major public diseases? The answer is, in short: The lack of recovery.

What is stress management?

Stress management is our approach to dealing with stress, unwinding and getting new energy - recovering - but how it's actually done and what works for whom is of course completely individual. That it is done, however, is absolutely decisive for how the stress affects us and manifests itself, both psychologically and physically. The fact is that stress is not dangerous for us if we get it in the right dose, but it is the lack of recovery for longer periods that can lead to ill health. Something that is important to keep track of and which we cannot emphasize enough, because if we are afraid of the stress, it can make us even more stressed.

Sometimes we need to remove what is stressing us completely, whether it is about changing jobs or environments, and if it has already gone too far, it is important to get professional help - but what can be done for prevention, and how can work on stress management to make it a natural part of the day?

Routines and an understanding of stress management can be the difference between becoming stronger instead of being broken down by the stresses.

Stress management at work:

A straight line is often drawn between sick leave for stress and our workplace. Therefore, of course, employers also have a responsibility to review routines, policies and strategies - but what can you do on your own, and what kind of (simple) stress management can you make a natural part of your life? We give you five tips for stress management below!

5 stress management tips in everyday life: 

1. Find out what actually stresses you out and reflect

Stress breeds even more stress, and we often end up in vicious circles of high tempo - with no room for reflection. Therefore, it is important to: - Identify how stress manifests itself for you in particular - then it will be easier to see warning signs! - Get to know your triggers but also your recovery methods (for notes!) - Pause when the warning signals come, reflect and accept. Sometimes it is simply important to just confirm the feeling of the body. - Question yourself when situations arise. Is there anything you can do right now to prevent this stress? For example, can you ask someone for help?

1. What specific situation is causing you stress at the moment?

2. Have you thoroughly analyzed the factors contributing to the stress?

3. What steps have you taken to understand the root cause of the stress?

4. Can you identify any actions or decisions you have made that may have contributed to the stress?

5. Is there anything you can do in the present moment to mitigate or resolve the stressful situation?

6. Have you considered seeking support or guidance from others who may have expertise in handling similar situations?

7. Are there any proactive measures you can take to prevent similar stressful situations in the future?

8. How can you adjust your mindset or perspective to minimize the impact of stress in this situation?

9. Are there any resources or tools available that can help you manage or alleviate the stress?

10. Have you communicated your concerns and stressors effectively to relevant parties who may be able to provide assistance or support?

These questions can help prompt reflection and encourage proactive problem-solving when faced with stressful situations. By examining the situation and considering potential actions, you can take steps to prevent or minimize stress effectively.

2. Physical and mental recovery

Exercise the body – and the brain! It's no secret that physical exercise helps with stress and releases endorphins, but did you know that regular physical activity also builds our resilience? It becomes like a layer of energy to take off when needed. However, it is important not to forget the brain - it also needs its training, the mental training ! Namely, it can make you both more stress-resistant, positive and self-confident.- Professor Lars Eric Uneståhl 

3. Massage

Did you know that the body has a calmness hormone? It is called oxytocin and is secreted in the body through, among other things, massage. That is why our recovery armchair Promas Recovery Edition is equipped with heat in the back cushion, and provides a beneficial massage, where pressure and tempo are adapted for best results. This is something that doctor and professor Kerstin Uvnäs Moberg helped us with.

"By releasing oxytocin, you can reduce pain and anxiety, lower your blood pressure and reduce the amount of stress hormones. You also become more resistant to stress and better at handling stressful situations once they arise.”- Kerstin Uvnäs Moberg, doctor, professor and pioneer in oxytocin research.

4. Breathing techniques

One of the most effective methods of reducing stress? Breathe! There are any number of techniques, courses and apps - but sometimes it's enough to find a comfortable position, take a few deep breaths and focus on your breathing. The deep breathing signals to the body that the situation is under control.

5. Find and practice your recovery behaviors

What are your recovery behaviors? It can be very individual, but identify at least five of yours, where your body and mind are relaxed but active, and where you draw energy. It can be anything from fixing the garden to painting, listening to music, baking, taking a walk or meditating.