Managing Stress
Overwhelmed Amol is juggling a lot — he’s buying a new house, and his child just started at a new school. As a hardworking employee, manager, father, and husband, he puts pressure on himself to excel in every role. Lately, the stress has started to affect his physical and mental well-being. His friend, Calm Pankaj, suggested some simple ways to manage stress, like regular exercise and getting massages, which have helped him.
Data shows that many of us can relate to Amol. One-third of employees reported high or very high stress levels, and 38% struggle to disconnect from work even outside the office.
Stress can weaken the immune system and worsen health conditions, so it’s important to address it before it becomes overwhelming.
Recognizing and Managing Stress
The first step is to recognize if stress is affecting you or someone close to you. Are you having trouble sleeping? Feeling irritable or down? How’s your diet and exercise routine? There isn’t a one-size-fits-all approach to managing stress; different strategies work for different people. Experiment with a few techniques to find what works for you.
Proactive Ways to Manage Stress
- Recharge: Take short 5–10 minute breaks every 90 minutes throughout the day. Consider unplugging for a full day, taking a volunteer vacation, or giving back to your community.
- Meditate: Meditation can trigger a relaxation response and provide health benefits. Join a meditation group or participate in virtual meditation sessions.
- Get Support: If needed, talk to a counselor through the Employee Assistance Program.
- For Managers: Consider “Managing Your Team’s Energy” training to support your team’s well-being and work-life balance.
Science-Backed Tips for Stress Relief
- Breathe: Inhale through your nose for 4 seconds, filling your belly, then exhale through your mouth for 5 seconds. Five deep breaths can lower your heart rate.
- Laugh: Laughter is a great stress reliever — watch a comedy or call a friend who makes you laugh.
- Write: Keep a journal and jot down positive experiences, thoughts, and relationships.
- Spend Time with Pets: The presence of animals, like dogs, can help reduce stress and promote well-being.
Take action to manage your stress and prioritize your health!
