What if easy techniques could rid you of stress forever?

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We know you're a hard worker. Like many professional people, you have a tendency to overwork or ignore stressors to achieve the best results at work. Your persistence is indeed admirable, but you shouldn't neglect yourself. Initially, you ignore the little warning signs: sleepiness, distractibility, and mood swings. But when it turns to serious physical problems, you get a postcard: "Welcome to the chronic stress club!"

We wear ourselves out day after day, putting aside what's really important. Many are waiting for a vacation to escape the routine of workdays and a series of stressful events for a couple of weeks. This option can really save you for a while, but what if there was a way to deal with stress right now? How can small changes to your already familiar work routine permanently change your sense of self and increase your stress tolerance? Let's figure it out together with our team of specialists!

Why do I often feel stressed at work?

Modern people are told so much about stress that this fact in itself causes stress for many. Of course, because you start to remember all your accumulated responsibilities and duties, promises to friends and family. You promised yourself you'd solve all of this, but you don't have the energy anymore! We spend most of our time at work and working hours affect the rest of the day, so we suggest you take a look at what you should pay attention to:

Overload
Increase in clients, increase in demand, less control in processes
Too easy uninspiring work
Low employee participation in decision making
Lack of control over one's activities
Organizational change
Lack of support from the supervisor
Workplace conflict, toxic coworkers
Lack of career advancement

These and many other factors can cause occupational stress. Occupational stress is a tense state due to extreme situations and negative emotions at work. Which of the stressors described above are typical for you? You probably have your own list of situations that cause stress. Evaluate all of these situations and determine how they affect your life and how you can improve the situation. This is just what we will need in the first step for long-term stress management. Chronic stress is the one that lasts for a long period of time. You may have chronic stress if you have financial problems, an unhappy marriage, or problems at work.

Bye-bye exhaustion and hello stress management techniques

1
Identify your stress
The first step to managing stress globally is to analyze and evaluate the different aspects that lead to stress. Ask yourself the following questions:
- What circumstances depend specifically on you and how can you influence them?
- What circumstances do not depend on you and should you worry about them?
- What are some of the items you worry about that you can remove from your life?
Understanding these factors allows us to recognize potential sources of stress early and take steps to prevent them. Effective planning of tasks and responsibilities allows professionals to prioritize their workload, set realistic goals, and avoid last-minute stressors. Maybe you will help establish a consistent daily routine. As this can provide structure and predictability, reducing feelings of chaos and uncertainty. Pay attention to your thoughts, prioritize, delegate tasks - all of these help to reduce stress levels.
2
Reaction changing
It is important to pay attention to your thoughts and beliefs. Often negative thoughts and beliefs can increase stress. Practicing positive thinking, deeply analyzing your beliefs and changing them can help you manage stress. The goal of this technique is to change a negative perception key to a positive one. Of course this is easier said than done. We suggest gradually surrounding yourself with good things:
- Watching uplifting movies can serve as a great escape from daily pressures. Positive storytelling can improve mood and encourage a more optimistic outlook on life.
- Building strong relationships through open communication with friends, family, or colleagues can provide emotional support and lessen feelings of isolation during stressful times.
- Find little things to thank this day for. With small steps, your attitude and outlook on stress will change.
3
Add self-care
We often don't have the resources. During the day, we devote energy to work tasks, remember our responsibilities, and then come home afterward, fulfilling our promise to walk the dog and make dinner. Who remembers that you actually planned to read today? Of course, there is no energy not only for ourselves, there is no energy for anything. We often wake up with a lack of strength due to overwork, and during the day we squander every last drop. Time remains only for passive rest in the form of one episode of a TV series. So where do we get the energy to avoid being overwhelmed by stress?
The answer is simple, and many coaches say it.
You first, then everything else. Get up at least half an hour earlier and dedicate time to yourself.

What can you add?
- Prioritizing adequate rest and quality sleep. It is essential for mental resilience. Establishing a regular sleep schedule can improve cognitive function and emotional stability.
- Body care and physical activity. It can be anything from yoga to sauna. Find your emotional match with the trainer and activity, and our service will help you with this! As WowFit offers online personal workouts with top-tier fitness and yoga professionals. For example, Karina, Eileen or Ramy will help you here. Maybe this is your sign to sign up for a workout?
- Taking time for hobbies and leisure activities. It provides a much-needed break from work-related stress.
- Spending time in nature. It has been scientifically proven to reduce stress levels. Activities like hiking, gardening, or simply walking in a park can rejuvenate the mind and body.

Acute stress

“So, in general, I don't have a lot of stress. But sometimes I get very stressed at the moment, how do I deal with it?“
It’s okay. This is a short-term stress that passes quickly. You feel it when you are preparing for an important speech or you were unexpectedly violated by your boss We also have a couple of interesting techniques in this case for you.

1

Try Guided Imagery
Guided imagery is like taking a short vacation in your mind. It can involve visualizing yourself in your "happy place" - perhaps you see yourself on the beach, listening to the sound of the waves, smelling the ocean and the warm sand beneath your feet.
This practice can be done with a recording of someone guiding you through a peaceful landscape. Or, once you have mastered the technique, you can practice guided visualization on your own.
Simply close your eyes for a minute and visualize a peaceful landscape. Pay attention to all sensory sensations and allow yourself to feel that you are really there. After a few minutes, open your eyes and come back to the present moment.
2

Practice Progressive Muscle Relaxation.
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group to get started, take a few deep breaths.
Then tighten and relax each muscle group, starting with your forehead and gradually moving to your toes. With practice, you will learn to recognize tension in your muscles and be able to relax more easily. Each time you practice this technique, you should feel relaxation engulf your body.
3

Focus on your Breathing
By simply focusing on your breathing or changing its rhythm, you can significantly reduce your stress levels. Breathing techniques can calm your body and mind in just a few minutes:

Step 1: Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second, and then slowly breathe out through your nose as you count to three again.
Step 2: Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you're breathing out stress and tension.

The main thing in stress management is not to do everything at once, but to introduce changes gradually. And try to find a balance, because the best stress prevention is harmonious development, not just relaxation or work. By integrating and combining these diverse techniques into daily life, you can cultivate resilience against stress, leading to improved mental health and enhanced productivity. Embracing these strategies not only benefits individual well-being but also fosters a healthier work environment overall.

Our qualified team will help you in the complicated way against stress. WowFit's goal is to make fitness conveniets, so you can consult about individual problems and ask additional questions from our specialists. WowFit offers personal workouts with a qualified team of the best specialists for different levels of athletic activity. We understand the challenges of maintaining a consistent fitness routine; hence, a personal trainer from our platform acts as the ultimate motivator, ensuring you stay committed. These online sessions provide flexibility, allowing you to seamlessly make it a part of a daily schedule, eliminating gym commutes.

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