As of: February 11, 2024, 2:00 p.m
By: Carina Blumenroth
Comments
Press
Split
No one is immune to stress at work.
There are a few methods you can use to counteract this.
How you succeed.
Many people spend a large part of their lives working.
Unforeseen things can happen there that put you under pressure.
To protect yourself, you must learn to say no.
If you are overwhelmed at work, how you deal with it and how you communicate within the company is crucial.
How to tell your boss that you are overwhelmed.
If you want to try to manage the stress yourself first, the following approaches may help you.
Stress at work: which techniques you can use
Stress at work can affect your health.
Some techniques can help against this.
© Vasily Pindyurin/Westend61/Imago
There are many reasons for stress, perhaps it is sickness in the company or a general shortage of skilled workers - employers can develop some mechanisms to make employees feel seen.
A room for communication, for example, can help.
But employees can also act themselves:
Don't miss out: You can find everything about jobs and careers in the career newsletter from our partner Merkur.de.
Conscious breathing:
Breathe slowly and consciously into your stomach.
Pay particular attention to ensuring that the air fills your lungs and expands the abdominal cavity, informs the
Techniker Krankenkasse
.
Try to get to six breaths per minute.
You should breathe out longer than you breathe in.
Muscle tension:
Sit comfortably in the desk chair and tense all the muscles that you can tense at the same time.
You can then maintain this state for up to ten seconds, reports the
Barmer
health insurance company .
Then let go.
Repeat the exercise and feel within yourself.
The technique is a method of progressive muscle relaxation.
Exercise:
Give yourself a little time out and walk around the block.
Fresh air and a walk are a good way to relieve stress.
Afterwards you can go back to work refreshed.
Fix the point
: Are you sitting at your desk and can no longer concentrate?
Then fixate on a point or look out the window for a moment.
You notice that you become calmer after a while.
Run water over your wrists:
The water can distract you from stress and clear your thoughts.
Sometimes a splash of water on your face can help you calm down.
If you are unable to reduce stress, you may experience long-term health effects.
But job satisfaction also decreases over time, which can affect your productivity, among other things.
If you ignore the stress, you may find yourself mentally quitting.