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10 Ways to Instantly Reduce Stress at Work

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.

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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 November 5, 2019

How to Use Visual Learning to Work More Effectively

How to Use Visual Learning to Work More Effectively

Knowledge is essential to become successful in life, your career and your business. Without learning new concepts and becoming proficient in our craft, we cannot excel in our chosen careers or archive knowledge to pass down to the next generation.

But content comes in various forms, and because how we learn influences how much we know, we need to talk about learning styles. This article will focus on how to utilize visual learning to boost your career or business.

The Importance of Knowing Your Learning Style

Knowing your learning style enables you to process new information to the best of your ability. Not only does it reduce your learning curve, you’re able to communicate these same concepts to others effectively.

But it all starts when you’re able to first identify the best way you learn.

As a college student, I soon figured out that taking online courses without visual aids or having an instructor in front of me led to poor retention of concepts.

Sure, I got good grades and performed excellently in my online exams. However. I discovered that I couldn’t maintain this performance level because I forgot 80 percent of the course content by the end of the semester.

There are several types of learning styles known to mankind. To give an idea of how visual learning stacks up against other learning styles, here’s a brief mention of some of the different types of learning styles we have.

The four most popular types of learning styles are:

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  • Visual learning style (what this article talks about).
  • Aural or auditory learning style (learning by listening to information presented).
  • Verbal or linguistic learning style (learning that involves speech and writing).
  • Tactile learning style (learning by touching and doing)

But for the purposes of this article, we will be focusing on using visual learning to boost your career or business.

How to Know If You’re a Visual Learner?

When it comes to boosting your career, business (or education), a visual learner is one who would most definitely choose shapes, images, symbols, or reading over auditory messages.

I’m talking about preferring to read an actual map when navigating to a new place over listening to verbal directions. I’m talking about discovering that you actually have trouble remembering what your manager said at the meeting because there were no graphs or illustrations to support the points raised.

Most people who struggle with learning probably aren’t leveraging their best learning styles. The earlier you identify how your learning style can boost your success, the less struggle you will encounter with processing new information throughout your career.

However, visual learning in particular CAN 10x your career or business whether it is your preferred learning style or not. And here’s why:

Several studies have arrived at the conclusion that the brain retains more information with the help of visual aids. In other words, images are directly processed by our long-term memory which helps us store information for longer periods of time.[1]

While some lessons can be performed orally, several concepts can only make sense if you have an image with an explanation of sequences (i.e learning about the human DNA).

Visual learning does use a different part of the brain and visual cues are processed by the part of the brain known as the occipital lobe.

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By engaging more parts of the brain during learning, you’re able to have a fuller understanding of concepts and facilitate better interaction with your immediate environment.

How to Use Visual Learning for Success

Here’re 4 ways to use visual learning to boost your career or business:

1. Bring back the to-do list. Then add shapes and colors to boost productivity.

We live in an age where computers have taken over virtually every aspect of productivity and most human functions. But written lists are making a comeback, and with an endless number of important tasks to complete, having a to-do list of tasks in order of importance can improve your productivity.

While coming up with a list is initially challenging, adding colors and shapes to written lists that you personally write and manage gives you an extra layer of assurance and boosts aids recall so that you actually get stuff done.

I have tried this technique in my work as a registered nurse and discovered that adding shapes and colors to to-do lists helps me delegate tasks, recognize where more work is needed, and makes it easy to cross off completed tasks at the end of the day.

2. Add graphs, charts and symbols to your reports.

Yes, it seems like more work cut out for you. However, graphs enable you monitor the heartbeat of your business.

Graphs and charts help you trend your finances, budget, and pretty much any data overtime. With the help of free and premium software available on the market, it has become easier to take plain data and in a matter of seconds, have relevant information displayed in different shapes and images.

As an entrepreneur, you can make predictions and allocate funds wisely when you’re able to see whether your efforts are rewarded. You can use colors and charts to delegate actions to members of your team and track performance at the same time.

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And when broken down into monthly, quarterly, bi-annual or annual goals, graphs and charts communicate what ordinary text cannot.

3. Effectively brainstorm with mind-mapping.

Mind-mapping is not new but I don’t think it’s been talked about as often as we do to-do lists.

With mind mapping, you’re organizing information accurately and drawing relationships between concepts and pieces from a whole.

Think of a mind map as a tree with several branches. For example, the tree can symbolize healthcare while each branch stands for nursing, medicine, laboratory science, and so on. When you look at nursing, you can further branch out into types of nursing; pediatric, women’s health, critical care, and so on.

It’s an interesting relationship; the more ideas you’re able to come up with for your chosen subject, the deeper you get and the stronger the association.

Mind maps really show you relationships between subjects and topics, and simplifies processes that might seem complicated at first glance. In a way, it is like a graphical representation of facts presented in a simple, visual format.

Mind mapping isn’t only limited to career professionals; business owners can benefit from mind mapping by organizing their online learning activities and breaking down complex tasks into simple actions so that you can accurately measure productivity.

4. Add video streaming to meetings.

What if you could double the productivity of your team members by video streaming your meetings or adding flash animation to your presentation at the same time?

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When you offer video as an alternative method of processing information to colleagues, there is a greater chance of retaining information because we recreate these stories into images in our minds.

For organizations that hold virtual meetings, it can also be an effective way to enhance performance during if people can see their colleagues in addition to flash animation or whatever form of video is provided during the meeting.

Is Visual Learning Better Than Other Learning Styles?

No, that is not the point. The goal here is to supplement your existing dominant learning style with visual learning so that you can experience a significant boost in how you process and use everyday information.

You might discover that understanding scientific concepts are much easier after incorporating visual learning or that you’re able to understand your organization’s value when projected on a visual screen with charts and graphs.

The overall goal is to always be learning and to continue to leverage visual learning style in your career and business.

More About Learning Styles

Featured photo credit: Unsplash via unsplash.com

Reference

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