Social Media Pressure: How to Use Social Media Wisely and Avoid Digital Burnout
When you feel the need to compare yourself to others due to what they show on their social media pages, that is social media pressure.
When you feel the need to gain likes, follows and shares just to validate your worth, that is social media pressure.
When you feel the need to portray an unoriginal lifestyle based on what others are doing online, that is social media pressure.
Social media pressure is a major challenge faced by different age groups with the continuous increase in social media apps. Unfortunately, despite its numerous benefits, social media also affects us negatively especially in relation to our mental health.
The constant comparison and excessive screen time has led to increased anxiety, depression, inferiority complex, etc.
To protect your mental health, you must learn how to handle this pressure wisely and avoid digital burnout. This blog post focuses on helping you do just that.
Understanding Social Media Pressure
Social media pressure can be explained as the excessive need to do, dress or act a certain way due to what you see online. You constantly try to meet the standards of what you see online and this can have a very negative impact on your mental health.
For example, you see an image of your friend in a Lamborghini, then you start feeling inferior and worthless.
Social media pressure goes beyond just comparisons. The urge to receive likes and follows is another example of social media pressure. You start judging your life and worth by the number of likes and comments you have. All these are one of the numerous ways social media has affected our lives.
Other effects of social media pressure is low self-esteem, poor body image, digital addiction, anxiety and depression, etc.
Nigerians spend an average of 3 hours daily on social media - THISDAYLIVE
How Can You Use Social Media Wisely?
Social media itself is not inherently bad. It can be a great way to learn, stay connected, build a brand, make a living, etc. But its negative effects can be seriously harmful to not just your mental health but your physical health.
Social media use will not be stopping anytime. Currently there are about 31. 6 million Nigerians on social media according to Statista.
This figure will only continue to increase yearly. New social media platforms will also keep coming up. This means the pressure is bound to increase.
To navigate this new reality, you need to learn how to use social media wisely.
Here are 5 ways to use social media wisely without affecting your mental health:
- Set Time Limits for Social Media Use: Many of us spend way too much time on social media. We are constantly on this app even at the expense of our mental well-being. While you do not need to completely stop using social media, you need to find a balance.
Limit the amount of time you spend on social media. You can use app timers, alarms and digital wellbeing tools to help you.
Reducing your screen time will significantly reduce the pressure that social media brings with it and help you enjoy it without affecting your mental health.
- Curate Your Feed: Social media algorithms will show you similar posts to what you constantly watch/read. If you constantly watch videos that makes you compare yourself to others or that intimidates you, the algorithm will keep bringing similar posts to you.
For example, if you watch videos of people showing up their houses and cars on TikTok, then you will keep seeing similar posts on your For You Page.
So, you have to be highly intentional about what you watch or read. If you find that watching a video or reading posts from certain people makes you unhappy and depressed, stop reading or watching those posts.
Watch/read posts only posts that would inspire and motivate you. Choose to unfollow, mute/block accounts that trigger comparison or negativity in you.
- Practice Mindful Scrolling: A lot of us spend time on social media just scrolling and scrolling for no reason. Some of us are also guilty of doom scrolling i.e. spending excessive time online reading/watching negative content.
The results of this is increased anxiety and mental stress. To overcome this, you need to use social media with intention. It shouldn't just be a habit to overcome boredom or kill time.
Let your social media use have a limit. If you are online, focus on consuming content that helps and inspires you.
Focus on connecting and engaging with close friends and meaningful communities instead of chasing likes or trends.
- Build a Life Outside Social Media: Excessive social media use kills relationships and causes isolation. If you spend too much time on social media, you neglect your real-life relationships and interactions.
This can be very dangerous and can cause depression. Therefore, you must prioritize hobbies and interests outside social media.
Go out to events and hangouts. Maintain face-to-face interactions and relationships. The virtual world is just as it name implies virtual. Don't neglect your life offline for your online activities.
- Develop Better Screen time Habits: To use social media wisely, you need to develop better screen time habits and practices. Some of them include reducing or limiting social media use at work, reducing social media use before bedtime, etc.
ALSO READ: What is Journaling: 7 Major Reasons Why You Should Start Journaling
How to Combat Digital Burnout
Digital burnout occurs due to excessive social media use and pressure. It is the ultimate effect of excessive screen time. Some signs of digital burnout are:
- Constant feeling of being overwhelmed by social media updates.
- Physical problems like Insomnia, chest pains.
- Decreased productivity or focus due to endless scrolling.
- Emotional exhaustion or stress caused by online interactions.
- Social media addiction.
Here are 5 ways to help you combat digital burnout:
- Take regular digital detoxes: Digital detox means to purposefully reduce the amount of time you spend on digital devices. To combat digital burnout, you need to take a step back from social media use.
For example, if you are active on 4 social media platforms, you may need to uninstall/freeze all or some of these apps.
- Use "Do Not Disturb" mode or turn off notifications: Social media platforms like Instagram and LinkedIn are always sending notifications and updates which can leave you anxious and lure you back to the app.
So, if you are really serious about your digital break, you need to turn off the notifications or use the ‘do not disturb’ button on your phone.
- Set rules for your social media use: Without rules, you end of spending way too much time mindlessly scrolling on social media. But if you set rules and stick to them, you will be able to reduce your screen time and have extra time to do more productive activities.
For example, you can decide not to use social media during work hours. This will help you focus and be more productive.
- Spend time outdoors: To combat digital burnout, you need to take a break and become more in tune with the real world. Focus on building offline relationships. Take up physical sports/activities and attend physical events.
- Seek support: Digital burnout is a problem that affects you mentally and physically. If you feel that you can't overcome it alone or you are too dependent on social media, then you need to seek help.
There are support communities online dedicated towards digital detox. You can also talk to a therapist who can guide you and help you replace your digital habits.
Book a session with us and put an end to digital burnout in your life.
Conclusion
Social media pressure is a major problem affecting our mental health today. It can cause depression, anxiety and ultimately lead to digital burnout.
To overcome this pressure, you need to set limits to your screen time and develop better screen time habits.
By following the steps mentioned above, you will be able to enjoy the perks of social media with little/no impact on your mental health.
If you are experiencing digital burnout or finding it difficult to set limits with your social media usage, book a session with us to get confidential and effective care from our therapists.
We are always here to help you.
How to Heal After a Breakup and Manage your Mental Health
Going through a breakup or 'breakfast' as known to Nigerians can be a very painful experience that can affect you physically, mentally and psychologically. Heartbreak is one of the many factors that can affect your mental health and cause you to think and act in unusual ways.
Earlier this month, a story went viral about a Nigerian girl who poisoned her ex-boyfriend and also caused the deaths of his friends.
This unfortunate incident is a reflection of recent developments that has become common in Nigeria and around the world. A study also revealed that 1 in 5 deaths by suicide were caused by romantic breakups, separations , etc.
Many people do not know how to process their hurt feelings after a breakup which can lead to anxiety, depression and even having suicidal thoughts.
In this article, our focus shall be on how to start the process of healing after a breakup and manage your mental health.
Effects of Breakups on Your Mental Health
Withdrawal and Isolation-
After a breakup, many of us isolate ourselves from our friends and families. This isolation causes us to feel lonely and sad. It can also make us act in irrational ways like stalking, breaking their belongings, etc.
Lifestyle Changes-
A breakup can seriously affect the lifestyle of an individual. Your sleep habits change. Your eating habits change. Even your behavior can change.
For example, after a breakup, a person can become overweight from overeating or underweight for eating less. You might even find it difficult to sleep.
Mood Swings-
Heartbreak can cause you to experience mood changes like anger, confusion to sadness, resentment, jealousy, etc.
Depression-
This is a major effect of heartbreak. Suffering from a breakup affects your mood and emotions. It can also make you feel down and start thinking depressive thoughts.
According to a study, people who are going through breakups exhibit more symptoms of depression compared to people who are in a relationship.
Alcohol and Drug Abuse-
This is very common for men. Unlike women who are more open to expressing their feelings, men do not easily do it. Therefore, to numb their hurt feelings, they can resort to drinking, smoking and drug abuse.
Increase of Negative/Harmful Thoughts-
After a heartbreak, your thoughts can get more negative and your mind enters into a cycle of self-blame and pity.
You might even start having negative/harmful thoughts about the other party which could get dangerous if it is not checked properly.
Low Self Confidence and Self-Esteem-
Suffering from a breakup affects your self-esteem and confidence levels. Your understanding and belief about yourself changes and your confidence level drops. You might even start to believe you are unworthy and hopeless.
ALSO READ: 10 Self-Care Practices to Help You Relax and Unwind
5 Ways to Heal After a Breakup and Take Care of Your Mental Health
- Express your feelings: This is a very important thing to help you heal after a breakup. In Nigeria, people joke a lot about heartbreaks. You hear things like ‘we go chop breakfast’, ‘it's not a big deal’, ‘move one’, etc.
Although heartbreak is something that seriously affects our mental health, we tend to joke about it and not take it seriously. This causes people to suppress their hurt emotions which is not good in the long run.
So, to really heal after a breakup, do not be afraid to express your feelings. You need to feel all the emotions that come with a breakup including grief, anger, confusion, loneliness, sadness, resentment, etc., to really move on.
Choosing to deny or bottle these emotions will affect you both physically and mentally. Allow yourself to feel.
Here are 4 ways to do this:
- Talk about it.
- Do not fight your feelings.
- Acknowledge your pain and hurt.
- Cry about it if you want to. Do not be ashamed.
- Keep your distance both physically and online: Unfortunately, social media is not a kind place to be when you are going through a heartbreak. Apart from the fact that it can cause you start stalking or tracking the other party, it can also make you more depressed.
For example, seeing pictures and videos of other people in love can affect you and trigger you to do something drastic.
You should also distance yourself from the other party for a while. While you might end up being friends later, it can't be immediately. Keeping your distance at this point will be much better for your mental health than trying to maintain a close friendship.
- Acceptance: Accept that things change and don't always work out. One thing about breakups is that you remember only the good memories and ignore the bad ones. You start to question and wonder if the outcome could have been different. But if you guys were good together, it wouldn't have ended in the first place.
So, you must accept that you two were not the best fit. Failing to do this might cause you to start doubting yourself, losing self -confidence and feeling depressed.
But once you are able to accept it, you will find closure. Remember you don't have to this alone. Our therapists are always here to listen and guide through the process
- Practice Self-Care: There is no better time to be intentional about your self-care than after a breakup. It is the time for you to focus on yourself and listen to your body and mind.
Heartbreak affect our self-esteem, self-confidence, body image, etc. We start doubting ourselves and our worth.
This is why you have to focus on yourself during these period. Participate in self-care activities like:
- Meditation and Mindfulness,
- Exercising regularly.
- Therapy,
- Listening to music, podcasts and audiobooks, etc.
Do things that makes you happy. However, be careful not to fall into self-sabotaging habits. An example of such habits is using drugs and alcohol to numb your pain, constantly eating junk food, etc.
- Ask for help: Contrary to what many of us think, breaking off a relationship is not something to be embarrassed or ashamed of. At the same time, feeling sad or unhappy about the end of a relationship is not a bad emotion.
So, if you feel that you can't cope or you are finding it difficult to cope, ask for help. Talk to your close friends. Talk to family member. See a therapist. Do not be ashamed to say you are not okay.
- Start a Journaling habit: Journaling can be a major way to handle the aftermath of a breakup and take care of your mental health.
The process of writing or typing your feelings can be therapeutic. You get to process your emotions, hurt feelings and gain the closure you need to move on. It also reduces the stress, anxiety and depression the breakup might have caused.
So, get a journal or a journal app and start writing.
- Counter negative thoughts and beliefs with positive affirmations and statements: Going through heartbreak can leave you feeling rejected and negative about your life. You might start to blame yourself and question your values and beliefs.
During this period, you need to constantly remind yourself to think positive and good thoughts. Do not allow negative thoughts and beliefs due to the breakup to overwhelm you.
To do this, you can get affirmation cards and make a habit of reading them regularly. You could also listen to positive and empowering music. Do not dwell in the cycle of self-pity and negativity forever.
- Reach out to your friends and family members: As mentioned above, one major effect of breakups is self- isolation. However, this is not a good coping mechanism.
So, no matter how tempted you may be to just withdraw from your friends and family, do not do so. Connect with them and let them be your support group.
Talking to others about it and receiving moral and verbal support can be very helpful in your journey of healing.
Conclusion
Heartbreak is not the end of the world although it can often seem like it. To kick start your healing process after a breakup, take time for yourself to process your hurt feelings and find acceptance.
By following the points mentioned above, you will be able to heal and protect your mental health at the same time.
If you need someone to talk to, feel free to reach out to us. Our therapists are always ready to provide thoughtful and confidential care to help you. To kick start your healing process, book a session with us today.
What is Journaling: 7 Major Reasons Why You Should Start Journaling
Journaling is one of the most recommended self-care practices in the world. It can help you find peace, clarity and closure from your experiences. It is a habit that can impact your physical and your mental health positively.
In this blog, we will examine journaling, its benefits and other necessary information you should know about journaling.
What is Journaling?
Journaling is the process of jotting or putting down your thoughts, feelings and ideas on a journal. It involves recording your thoughts/ feelings about an experience or situation. It is a therapeutic way of sharing your emotions and thoughts through words.
There are 2 major ways you can journal-
- Paper Journaling: This is when you document and record your thoughts in a paper, journal, notebook etc. With paper journaling, you are able to write down your thoughts anywhere without any digital device. It is also more personal.
- Digital Journaling: is a type of journaling that involves putting down your thoughts on a digital platform like a notepad or journal app. Examples of journal apps are Rosebud, Day One, ULY, etc.
When Can You Journal?
Journaling can be done anytime. You can do it immediately you wake up or before you go to bed. You also can do it at work. What matters is that you do it at a time and place where you will not be distracted.
What is a journal?
A journal is a space where you put down your reflective thoughts into words. It could be in paper form. It could also be done digitally i.e through journal apps.
Difference between a Journal and a Diary
A journal and a diary are constantly interchanged together but there is a difference. What you write in a diary is different from what you write in a journal.
A diary can contain records of your daily activities, schedule, events, and other information you want to remember. While a journal is used to document your feelings, goals, perspectives, experiences so you can reflect and learn from them.
ALSO READ: What is Yoga: 6 Major Benefits of Yoga on Your Mental Health
7 Major Reasons Why You Should Start Journaling
Journaling has become very popular in the world for amazing reasons like:
- Journaling provides a safe space to release and process your emotions.
When you write/type as the case may be, you let go of suppressed emotions and feelings. You are also able to reflect on them and find out what it means.
For example, if you start Journaling after a breakup, you are able to let go of any suppressed emotions, reflect and ultimately find closure.
2. It stimulates your brain and increases creativity.
Journaling helps you gain clarity and find inspiration. While journaling, you are consistently thinking, reflecting and brainstorming. This can stimulate your creative juices and help you think of great ideas.
- It improves your self-awareness.
Self-awareness is the ability of being conscious of your thoughts, patterns, behaviors and its impact on yourself and other people around you. Through journaling, you gain a deeper understanding of your behaviors, your emotions, etc.
With self-awareness comes growth. As you become more self-aware, you are able to let go of self-hurting behaviors and habits.
4. It reduces stress and anxiety.
Stress and anxiety are a reflection of your emotional state. Journaling can be an unburdening practice. It is like going to therapy.
While writing, your mind becomes free of stressful and anxious thoughts, helping you maintain a calm state of mind. A 2018 study has even revealed that journaling helped in reducing depressive symptoms and anxiety of its 70 participants.
5. Journaling helps you develop the habit of gratefulness.
As humans, we generally focus on what is going wrong in our life and dismiss the good. However, journaling changes that. It helps you pause, analyze your life experiences and notice the positive aspects of your life.
6. Journaling provides clarity and improves your problem solving skills.
When you are journaling, you analyze and try to understand an experience. In the process, you gain more perspective about a situation and begin to see it from both sides.
For example, if you have a challenge and you decide to write it down in your journal, you will find out that as you write, you begin to gain clarity about it and you may even get ideas on how you can solve that problem.
7. It improves your mood.
Journaling is a good mood booster. If you are in a bad mood and you decide to journal, at the end of the process, you will find that your emotions are less intense.
For example, if you are very angry and you start journaling, you will notice that as you write/type your anger fades.
How to Start and Maintain a Journaling Habit
To help you start and maintain the habit of journaling, here are a few tips to guide you:
- Get a Journal or a Journaling App (if you prefer digital Journaling).
- Create a Journaling Routine- Do you want to do it in the morning or at night? Do you want to do it at home or at work?
- Start Small- There is no rule that you must write a whole page when your journal. It could be as simple as writing a few sentences. Do not pressure yourself.
- Write Freely- There is no rule of what you can or can't write in your journal. Don't limit yourself. Write as you wish.
- Choose a Distraction-Free Zone and Time to Journal- Only journal at places and times when you will not be distracted. For example, if you are a mom, journaling when your kids are present might not be a good idea.
- Be Patient and Consistent- To reap the benefits of journaling, you need to be consistent. It should not be a one-time thing or a once in a while practice. Write in your journal regularly.
Conclusion
Journaling is one of the best practices you can do for your mental health. It will change the way you see things and help you find clarity and closure. Click here to purchase a Mindfulness Journal and start your journaling habit today.
The Power of Affirmation Cards: Six Benefits They Can Bring to Your Life
One of the tools of personal growth that a lot of people are tapping into recently is affirmation cards. These little cards inscribed with positive affirmations and quotes are used to counter negative self-talk and boost self-confidence.
Read on to find out the power of positive affirmation cards and how you can use them to your benefit.
What Are Affirmation Cards?
Affirmation cards are phrases and statements used to counter unhelpful and self-defeating thoughts. They are cards with positive statements inscribed on them which you can read to boost your confidence and encourage yourself.
These statements create a positive mental image in your mind about yourself boosting your self-esteem and confidence levels.
For example, let us say you are feeling doubtful about yourself before a big exam. Reading affirmation cards can help you become more confident and get rid of those self-sabotaging thoughts.
Affirmation cards are built on the power of positive thinking and self-affirmation. If you think positive of yourself, you are most likely to have positive results. Constantly reading affirmation cards will help you think of yourself and your abilities in a positive manner.
It is a way to get rid of inferior thoughts and remind yourself that you are capable and worth it. It is a self-esteem and self confidence booster. Some successful people who swear to the power of positive affirmations are Oprah Winfrey, Jennifer Lopez, Michelle Obama, Maya Angelou, etc.
10 Everyday Affirmation Card Quotes
Examples of affirmation quotes on these cards are:
- I believe in myself and my ability.
- I am confident and capable at what I do.
- I choose to be happy.
- I accept and love myself thoroughly and completely.
- I am fine with who I am and I love who I am becoming.
- My body is amazing just the way it is and I accept myself this way.
- I am a quick and capable learner.
- I choose only to think good thoughts.
- I release negative feelings and thoughts about myself.
- I am unique and beautiful.
What Affirmation Cards Are Not
Affirmation cards are not magic. They are not quick fixes to pass an exam or a job interview. Although they help to change your perspectives and mindsets, if you don't take action, nothing will happen.
How Long Should You Read Affirmation Cards
Regularly. Reading affirmation cards should not be a one-time thing. To get the full benefits on your mental health, you should read it constantly.
When Should You Use Affirmation Cards
Using affirmation cards is very simple. You can read it before leaving your house in the mornings. You can take it to work to give yourself a confidence boost at work.
You can also read an affirmation card before major events like a presentation, interview, date, etc.
Also, you can use affirmation cards anytime you feel doubtful of yourself or whenever you have negative thoughts.
Furthermore, you could use it whenever you are stressed, scared or afraid of failure.
In short, you can read an affirmation card anytime you want to get rid of negative thoughts or you want to encourage/motivate yourself.
I figured that if I said it enough, I would convince the world that I really was the greatest: Mohammed Ali.
5 Benefits of Affirmation Cards On Your Life
- It increases your performance and results: Affirmation cards help you believe in yourself and your abilities. It encourages you to see yourself in a positive light which motivates you to perform better.
For example, if you consistently read affirmation cards like “I have faith in my abilities, my goals are achievable”, etc. You start believing and seeing yourself as capable and this will change how you work.
- It increases your energy and motivation: Affirmation cards helps to energize and motivate you. For example, let us say you have a goal that seems difficult to achieve, affirmation cards can motivate you to try.
Consistently reading affirmation cards like “I got this, I believe in myself” will motivate you to try and take action.
- Affirmation cards boosts your mental health: Studies shows that self-affirmations can decrease stress. So, when you are stressed and anxious due to work, school, etc., reading affirmation cards can help you calm your mind and reduce your stress.
- It boost your self-esteem and confidence: Affirmation cards are positive affirmations of yourself and your abilities. When you constantly read them, the number of times you doubt yourself reduces and your belief in yourself rises.
For example, you have probably noticed that when people are praised, they tend to become more confident in themselves. This is what affirmation cards do.
- Affirmation cards helps you think in a positive light: Reading affirmation cards consistently will change your negative beliefs and mindsets to positive ones. You become more optimistic about yourself and your situation.
- Affirmation cards have the potential to change your life: This might look like an exaggerated benefit but it is not.
Imagine constantly thinking positive about yourself and your situations, things around you will change. You start to see the good in yourself and around you. Even the Bible confirms it, “as a man thinketh in his heart so is he.”
ALSO READ: 10 Amazing Benefits of Meditation on Your Mental and Physical Health.
Where Can You Buy Affirmation Cards?
Affirmation cards can be purchased at online stores like Amazon. You can also purchase it here at Mycarebuddy at cheaper prices. You can buy it for yourself, your loved ones and your co-workers.
Click here to purchase your affirmation cards.
Conclusion
In taking care of your mental health, getting some affirmation cards should be one of your priorities. It will boost your self-esteem and confidence while getting rid of self-sabotaging thoughts of yourself.
To join other people who are constantly learning how to take care of their mental health, join our online mental health community today.
Stress Management: How Can You Manage Stress at Work
Research has shown that work is one of the leading causes of stress in the world. The pressure to meet up with deadlines and all other demands of work can sometimes get to you and cause you to feel tired, anxious and stressed out. In the long run, it can lead to burnout, depression and even health problems.
To help you handle work stress and avoid burnout, you need to take specific steps to handle stress at work.
In this article, our focus shall be on how you can handle/manage stress at work and prevent burnout and other related problems.
What is Stress Management
Stress management is used to describe the various ways, steps, techniques, tools that can help you handle stress. According to Mayo Clinic, stress management comprises the various ways to help you better deal with stress and difficulty, also called adversity, in all aspects of your life.
Through stress management techniques and strategies, you will be able to effectively manage stress in all areas of your life including your work.
Six Signs That You Are Stressed at Work
- Constant weakness/tiredness.
- Headaches and muscle tension.
- Anxiety and depression.
- Anger and frustration.
- Insomnia/difficulty sleeping.
- Absenteeism and presenteeism.
- Poor work performance/results.
These are just a few of the many ways to tell if you're experiencing work stress.
Causes of Work Stress
There are a lot of reasons why you can get stressed at work such as:
- Unrealistic deadlines/expectations.
- Conflicts/disagreements at work.
- Overwhelming work demands.
- Poor relationships with your boss/supervisor and co-workers.
- Toxic work environment.
- Constantly working overtime, etc.
ALSO READ: 10 Self-Care Practices to Help You Relax and Unwind.
How Can You Manage/Handle Stress at Work?
1. Identify triggers and parts of your work that makes you stressed
To help you cope or handle work stress, you must try to find out aspects of your work that is causing you to feel tired and anxious.
For example, as an employee, you could be feeling stressed because of constantly working overtime or carrying out tasks beyond your capabilities. Once you are able to pinpoint the exact aspects of your work that is causing stress, you will be able to make the right changes.
To help you do this, you can decide to keep a Stress Journal. When you constantly note down things that are causing you stress at work, you will be to make proper decisions.
2. Develop healthy and practical coping strategies
Everyone has different ways to handle stress. For example, you might discover that exercising helps you take away the pressure from work and makes you feel less stressed. But this might not work for other people.
It is also not enough that you find practical ways to cope with stress but it must also be healthy. Some people cope with stress by getting drunk, eating junk food, etc., but this is only a temporary solution and bound to affect your health in the future.
3. Practice mindfulness and meditation
Mindfulness is the practice of being conscious or aware of your thoughts, body and environment. While meditation is the practice of clearing your mind of all distracting thoughts and focusing on a particular image, mantra or thought.
These two practices are one of the most common ways you can handle stress. The good news is that they can be done even at work.
Here is a simple meditation routine you can practice at work-
Look for a quiet place in your office or even at your desk. You can close your eyes if you think it will help you stay focused. Try to calm your mind and focus on a particular thought/mantra/image. As you do this, take slow deep breaths.
Doing this for 5-10 minutes at work can calm your mind and relieve your stress
4. Take care of your body
It is inevitable to feel stressed at work once in a while. To help you handle it, take care of your physical health.
How can you take care of your body?
- Eating healthy and nutritious foods at regular hours.
- Exercising regularly.
- Getting adequate sleep.
- Reducing your intake of junk foods.
- Quitting or reducing cigarettes and alcohol intake.
5. Take regular breaks at work
No matter how busy you may be at work, try to take regular and short breaks. You could decide to go on short walks during lunch hours.
It could even be as simple as walking around and talking to your coworkers for a short time
6. Set realistic goals
We all want to achieve all our goals at work but that doesn't mean we should do it at the expense of our mental health.
For example, if you are in charge of a particular task at work but you are constantly trying to meet deadlines and always feeling pressured, this can cause you to feel stressed, anxious and ultimately burnout.
So, set goals that you can achieve without feeling pressured. If you are struggling with meeting up with deadlines or tasks, talk to your boss or supervisor.
Also learn to say 'No' to tasks that are time-consuming and beyond your capabilities at the moment.
7. Learn time management skills
Time management is a skill that you must possess to work efficiently at work without sacrificing your mental health. It is the ability to plan your time among different activities efficiently.
If you have a lot of tasks to carry out, managing your time will help you prioritize the most important ones and cut back on any unnecessary tasks that are wasting your time.
It will also help you choose realistic deadlines. For example, if you work for 10 hours a day and you are trying to do a job that is supposed to take 24 hours, you are bound to feel stressed.
Furthermore, it will help you break down large projects into smaller and achievable tasks. With time management, you will be able to use your time efficiently without getting burnout.
8. Set work-life boundaries
There is a difference between your work and your personal life. If you constantly work when you should be with your family, you are bound to feel stressed.
For example, if you are always working during the weekends, this can significantly increase your stress levels and even worse, lead to burnout.
Therefore, you must be very careful not to blur the lines between your personal life and your work. Don't constantly bring work home unless it is absolutely necessary. Get a life outside your job.
9. Ask for help
Many of us are significantly stressed at work from our work demands and all it will take to manage the situation is to ask for assistance.
However, we refuse to do so either out of pride or embarrassment. But there is nothing wrong about asking for help.
So, if you have a task that you struggle with and is pressuring you, ask for help from your colleagues. Do not suffer in silence.
Also, if you are a boss or self-employed, try to delegate tasks that might be adding to your burden.
10. Talk to a therapist
This is one of the best ways to handle work stress. A therapist will help you analyze the issues that are making you stressed at work and also teach you better and heathier ways you can handle it.
To speak with a therapist and learn how to handle stress at work, book a session with us now.
Conclusion
Feeling stressed at work is very common and you must learn how to handle it effectively. Through time management, setting boundaries, asking for help and other practices mentioned above, you will be able to manage stress at work efficiently.
To learn more about stress management and other ways to take care of your mental health, join our mental health community today.