Though stress gets a bad rap, it is not necessarily a bad thing. It keeps you working on that project, it helps you get your work done and it keeps you at the top of your game. However, if you are in a high-intensity job, it can quickly spiral out of control. There are a lot of sources out there that tell you to reduce your stress to improve your health, but they typically don’t tell you how. Use these concrete ways to beat stress while keeping your productivity high.
8 Effective Ways to Beat Stress In High Intensity Jobs
1. Getting Plenty of Sleep
Sleeping is one of the most effective ways to beat stress. Many people in high-intensity jobs pride themselves on getting by without a lot of sleep. While you might up be for more hours than other people, however, there is a good chance that your work is sloppier.
Most adults need at least eight hours of sleep, and plenty of adults need as many as ten. You may be reluctant to give up that much time, but the hours that you do have awake are going to be much more productive.
One quick test to see if you are getting enough sleep is whether you get up before your alarm or when it rings. If your alarm is waking you up, even after being set to the same time for ages, you are not getting enough sleep.
Read also: How to Calculate Your Ideal Sleeping Time
Here is a great exercise you can do to get better sleep.
Video: The evening exercise for relaxing
2. Eating Regularly
Many busy people see eating as something that they have to do. The truth is that food and water are the fuels that keep you running. One of the best ways to beat stress with food is to eat on a schedule.
Make sure that eat at certain times of the day, even if you are not necessarily hungry. This will help you stay on course, and it will prevent you from creating blood sugar lows or spikes.
Regular eating will also give you regular breaks from work. Try to avoid eating at your desk; it may make you look like a go-getter, but it will also decrease the effectiveness of your break times.
Read also: Top 10 Good Mood Foods You Should Be Eating
3. Fast Exercise
When looking for ways to beat stress in high-intensity job, make sure consider exercising. This does not mean that you should spend all of your waking time at the gym. Exercises that reduce stress can be done almost anywhere.
The key is to get your heart rate up and to burn off some of that pent-up stress that might be bothering you. What you’re looking for is something fast and cardio-related.
For example, doing ten quick jumping jacks is a great way to get your heart rate up, as is skipping rope. If you have any martial arts training, simply standing up and throwing some punches at the air can help you blow off some steam.
When you want to keep your energy up and when you want to keep the stress at bay, consider having a snack. Do not snack because you are bored or because you crave stimulation; instead consider having a snack when you need energy. Skip the candy bars, and instead choose a granola bar or even a handful of fruits or dry fruits. Carbohydrates will keep you steady, while the sugars from the dried fruit will leave you feeling energetic without creating a sugar drop later on.
5. Set Limits
Stress is also prevalent when you cannot set limits for yourself. You need to be firm with others about what your limits are, and you also need to be firm with yourself.
For example, if you have decided to stop working dead at 7 o’clock every night, stick with it. Don’t let yourself slide around that limit with excuses like “it’s just once,” or “but this is really important.” To beat stress, set limits on yourself and make sure that you know when to quit. For the most part, nothing is going to be sorely affected if you let it sit for twelve hours.
Be aware that no one can set limits on you except you. Do not wait for others to do it, and do not wait until you are brought to an absolute stop by your body or your mind trying to shut down. If necessary, remind yourself of all of the reasons that you have limits. Some people write them down and consult the list when they need to.
6. Have a Hobby
Have something in your life that is untouched by work. It doesn’t matter what it is; just make sure that you don’t bring it too close to your work life. There are plenty of people who turn their hobbies into money-making ventures, but remember that you do not need to do this. After all, you already have a job.
Find something that can occupy your entire mind, and leave the work at the office. If you have a family, choose a hobby that they can do with you. Think about things that you would like to do, and consider what you need to get started. Remember that this does not mean that you have to get good at it, or professional at it. The key of beating stress is to avoid allowing a hobby to become another job.
7. Let Go
This is one of the hardest but one of most effective ways to beat stress. You cannot control everything. One of the frequent ways that we get stressed is by trying to control things that we cannot control.
If you’re waiting for an important shipment, you need to realize that past a certain point, you cannot control when it comes in. You cannot control things like the weather or the traffic or anything else. This may sound simple, but you’d be surprised how many people think that they can if they only get angry enough.
Take a deep breath and realize that some things are just beyond your control. For some people, realizing this takes therapy, so do not be upset if the idea takes some getting used to.
8. Check In With Others
When you’ve been working at a high-intensity job for years, the stress can sneak up on you. This is why it is important to have people around who can remind you about what you need and how you function well.
Ask your family to keep an eye on you and to mention it when you might be stressed. If you need something more regimented, consider bringing in a professional. A therapist or a counselor can help you keep track of where you have been when it comes to your stress levels.
Remember that simply beating stress once does not mean you have beaten it forever. Beating stress, especially when you have a job that allows you to manufacture it, is an ongoing process, and you do not have to do it on your own.
Stress as many detrimental effects on your life. It can cause health problems that range from high blood pressure to heart disease, and it can seriously affect your ability to enjoy your life as it is. If you work at a high-intensity job, the stress is simply not going to go away on its own. Consider where your life is and what you want from it. No matter what your goals are, stress is likely getting in your way, so think and use different ways to beat stress.
How do you beat stress – feel free to share your tips in the comments below.
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James Zachary helps Security Guards thrive by beating stress, staying fit, and excelling in their careers and in life. You can find out more at Security Guard Training Guide.net