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10 Ways to Instantly Reduce Stress at Work

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10 Ways to Instantly Reduce Stress at Work

A difficult client, a fuming boss, a tight deadline – these are some of the many possible occasions that can make your stress levels soar while you are at work. Needless to say, to find a solution to your problem, being stressed out won’t help you move forward. You need to regain your calm, think clearly, define actionable steps and overcome the problem bit by bit.

Moreover, we all know that stress is essentially bad for us, and has damaging effects on our long term health. Keeping calm and carrying on is more than just a popular internet meme – it’s a skill we all should learn to master.

We are wired to react in a “fight or flight” way, but a grumpy person on the subway is simply not as life-threatening as an approaching lion in our prehistoric days. For this reason, we need to learn to control our reaction to stressful situations and adapt to our modern times that are filled to the brim with stress.

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Whenever you are faced with a situation that can make your adrenaline and cortisol levels spike and your heart pound too quickly, there are a number of actions you can take to bring your stress levels down. None of these actions require more than 15 minutes, and most of them require a simple change in mindset or location, but all of these help you break out of the vicious circle of being faced with stress at work and reacting like a hamster on a wheel.

1. Go for a walk

If you can disappear from your cubicle for a few minutes, head outside and walk around the block. You’ll get some fresh air in your lungs and fresh thoughts in your mind. Did you know that Mandela used to go for a walk every morning to think through the upcoming day?

2. Listen to calming music

Pop your earphones, and listen to some calming music: classical music, new age, post rock – whatever brings you in that blissful state of relaxation.

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3. Follow a short guided meditation

Turn your chair towards a window, or -if all else fails- hide in the bathroom for a few minutes, and listen to a guided meditation on your computer, smartphone or MP3 player. There are many smartphone apps that contain enjoyable guided meditations that can help you bring your zen back.

4. Watch pictures of kittens or puppies

You might think that watching internet memes of cute kittens is a waste of your time or a guilty pleasure, but there’s actually some benefit in watching these adorable young pets. Research suggest that watching kittens or puppies can reduce your stress levels.

5. Have a warm drink

Research suggests that we see other people as more sympathetic when we hold a warm drink as compared to when we hold a cold drink. Moreover, taking the time to get yourself a nice cup of tea or coffee can be that little bit of comfort you need during a difficult moment.

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6. Do a few stretches to get your blood circulating

Refresh your thoughts by doing some quick physical activity. Check out a yoga sequence for your office to twist your spine, or do a few jumping jacks and wall push-ups. Any activity that breaks the rut of overthinking the problem that causes stress in the first place, will have a (temporary) positive effect.

7. Stop by the cubicle of a befriended coworker

Talk to a friend about the situation that upsets you, get a pat on your shoulder or hug when you need it, and feel that heavy weight getting relieved from your chest. A situation can look much less intimidating once you discussed it over with a trustee.

8. Watch your urge, and let it go

Zen masters teach us to sit through our discomfort, to simply watch our urge to start frantically running around, smile, and let it go. Don’t follow your monkey-mind or reptilian midbrain and blindly follow your first instinct. Instead, watch your urge to react then think if your reaction is correct and if this will bring you a step closer to the solution.

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9. Take a time-out in a quiet room

If the general buzz in your office adds to your stress-levels, then seek out a quiet place (for example, an empty meeting room or your library) away from the situation and come back to your inner peace. Being away from a stressful environment of an office and enjoying a more peaceful location can do wonders to your stress-levels.

10. If you are pressed for time: take three deep breaths before reacting

If a reaction is expected from you right away, then allow yourself at least the time to take three breaths before acting or replying. Breathe deeply into your diaphragm to calm your mind and body. Singers, babies and yogis all know the benefit of abdominal breathing. Teach yourself this skill, as it offers an emergency time-out whenever and wherever you need it.

More by this author

Eva Lantsoght

Eva is a university professor and a professional structural engineer. She writes about achieving excellence and success in life on Lifehack.

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Last Updated on January 13, 2022

15 Best Places for Expats to Live (And Why)

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15 Best Places for Expats to Live (And Why)

Many of us dream of living abroad but can often be scared to make such a big change to our routine lifestyles and leave our home countries behind. Daunting as it may be, living abroad can be a rewarding and fulfilling endeavor and can give you the quality of life you have been looking for.

From a warmer climate to a more easy going way of life, there are many foreign countries favored by expats who stay for a long time – and sometimes forever. Taking into consideration livings standards, opportunities and social aspects, here are our top 15 best places to live as an expat and why.

1. Thailand

A hot spot for expats, the ‘land of smiles’ as it’s commonly known offers expats a tropical climate, a huge array of sandy beaches and islands to explore, and a rich culture. The cost of living in Thailand is extremely low, and when combined with the friendly tax system means that disposable income can be very high.

Bangkok, Thailand’s capital city, offers expats great employment opportunities.

2. Switzerland

Another popular destination for expats, Switzerland offers exciting employment packages and a high standard of living. It’s great for those who love the outdoors, as there are many beautiful lakes, mountains to hike in and skiing in the winter. The school standards for expats are also excellent, making it appealing for those with children. English is also widely spoken so day-to-day living can be stress free.

Unemployment in Switzerland is low and expats moving here don’t need to worry too much about finding a job before they arrive.

3. Australia

Many foreigners who visit Australia don’t want to leave as it offers a great quality of life, beautiful beaches and a warm climate. Making friends in Australia is easy too, due to the lack of language barrier and the large number of expats who already live here. Australia is a great place to move to if you have children because of its wide range of schooling possibilities and recreational outdoor activities.

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Low population levels and high quality of life are two of the main reasons expats choose Australia as a place to live.

4. Singapore

Expats in Singapore can benefit from generous financial packages, great career opportunities and low tax rates. Although education is expensive here, it is rated one of the top places for raising children abroad due to the quality of the education system and the array of schools.

Public transport such as buses and MRT (Mass Rapid Transit) are cheap and very reliable in Singapore.

5. South Korea

South Korea offers expats a unique range of opportunities and a very different way of living. Jobs for expats are easy to find and usually very well paid, with apartments provided by the employer on the most part making living costs even lower. There are also many tight-knit expat communities in South Korea, making it easy to socialize and meet new friends. The excellent education system is also a pro for families wanting to move to this culture-rich country.

South Korea has a cheap public healthcare system and offers great medical care, with most doctors speaking English.

6. New Zealand

New Zealand is constantly on the lookout for skilled workers to expedite to the country – especially those under the age of 30 – and skilled migrants can be granted a stay for up to five years. It offers a good climate and although income levels can be lower than other countries, quality of life is high, with its awe-inspiring scenery, low crime rate and state sponsored healthcare.

New Zealand is great for those looking for a laid back and active outdoors lifestyle.

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7. Canada

Its national healthcare system, friendly locals and very high quality of life are just a few of the reason expats choose Canada as a place to live. It’s very welcoming to expats and skills shortages encourage foreigners to move here in order for the country to grow economically. It’s easy for expats to feel comfortable quickly in Canada due to its multicultural environment.

Canada was largely unaffected by the economic crisis, making it a very popular country for expats.

8. Qatar

Qatar is becoming increasingly popular among expats with an estimated 500 new arrivals every day. The salaries are generous and are tax free too, making disposable income very high. Car and housing allowances are part of many remuneration packages, and education for your children and airfares are often included.

The cost of living is lower in Qatar than in other UAE countries but salaries can still be just as generous.

9. Hong Kong

Where east truly meets the west, this bustling island has a population of over seven million people. If you’re looking for a fast-paced environment and an active nightlife, Hong Kong is definitely the place to be. Benefits for expats include its advanced healthcare system and elevated standards of schooling for children, along with great employment opportunities. The cost of living in Hong Kong can be high, so trying to negotiate a housing allowance with your employer can be beneficial.

Hong Kong is great for those looking for high incomes and career advancement.

10. Japan

As an expat destination, Japan offers a rich culture and a chance to experience a very different day-to-day life. Currently around two million expats live in Japan, and in the larger cities such as Tokyo a large portion of the population speaks English. English speakers are also in demand and there are a large number of opportunities for language teachers, especially in the capital.

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Japan offers a high standard of living for expats and a good education system for those with children.

11. Spain

Spain is a very popular destination for expats due to the high temperatures and year-round sunshine. EU residents don’t require a visa to work here, meaning the move can be a lot easier. Skilled foreign workers also continue to be in demand with jobs such as engineering, customer service, skilled trades and language teachers widely available.

A huge 14% of Spain’s population are expats from a variety of foreign countries.

12. Dubai

Two of the main attractions of moving to Dubai are the tax-free salaries and the warm climate. Some of the most popular jobs for expats are in construction, banking, oil and tourism. You can also enjoy a busy social life in Dubai as the expat community is thriving. Although it can be an expensive country, the tax-free salary means you experience a higher quality of life than in other countries.

You will need a work permit, residence visa and an Emirates ID card to live in Dubai as an expat.

13. Germany

Germany is one of Europe’s most populous countries, with around 82.4 million people. It’s a lively and inexpensive country to live in as an expat, and if you have children the education system is great and healthcare is to a high standard. An estimated 250,000 expats live in Germany currently, with the numbers rising every year.

If you are already an EU citizen, you don’t need a visa to live and work in Germany.

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14. The Netherlands

The Netherlands is a great place for expats who love the outdoors. Cycling is one of the main modes of transport and looking after the environment is widely recognized. There are a lot of English speakers in the Netherlands too, but learning the language can work to your advantage and make day-to-day life that little bit easier. Skilled expats can also benefit from a tax-free allowance equivalent to 30% if they meet the correct criteria.

It is often more important to be able to speak fluent English than to speak Dutch when looking for employment in the Netherlands.

15. China

China offers expats great employment opportunities with little competition. Those who embrace the culture and decide they want to live in China long term can see a host of employment opportunities as its economy is growing rapidly every year. Economists predict it will overtake the US as the world’s largest economy by 2018. China also offer expats low living costs and high disposable incomes, which is why many look to live here for a higher quality of life.

Shanghai and Beijing are the most popular destinations for expats who live in China.

Featured photo credit: Saulo Mohana via unsplash.com

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