Quais são as 5 técnicas de gestão do stress para o equilíbrio entre a vida profissional e pessoal?

Sabe qual é um dos grandes vilões para o atingimento das metas e objetivos? A falta de clareza do que você quer e a ansiedade que você gera em você mesmo na busca de algo que não pode ser alcançado, pelo menos a curto prazo! Ter metas e objetivos palpáveis, claros e de curto prazo, fará com que você diminua seu nível de ansiedade e gerará em você a satisfação de ver seu objetivo final cada vez mais próximo. Priorize e organize seu tempo! Tenha foco e invista em seu auto conhecimento, pois quanto mais conhecemos nossas "sombras", mais trazemos a tona a "luz" que garantirá nossas vitórias.

Release negative thoughts, feel into what brings you happiness and add those components to your day. Incorporating meditation , excersize and journaling to your morning routine, is key for the mind/body/soul connection to flow. Increase your efficiency and feel more in control of your time by releasing any and all worries to your higher power. And believe in your ability to create balance , peace and love to your daily life. Set realistic goals for yourself and don’t overload your schedule. Less is more. Also , save energy and time by putting in less effort but better effort. And stop overdoing , overthinking and trying too hard for things that don’t come to you naturally. Stay positive and don’t surround yourself with negative people!

In my experience, these 5 approaches work well effectively for stress management in the workplace 1. Micropause. 2. Breathing exercises 3. Hydration 4. Sharing of mind 5. Delegation/Relegation of authority

Une chose que j'ai trouvé utile c'est d'avoir un temps précis pour toute chose : - Mieux gérer son temps de travail. - Prendre du temps pour soi. - Alterner avec le télétravail. - Faire du sport - Faire des pauses pour se libérer l'esprit en échangeant avec des amis. - Se fixer les objectifs réalistes.

As a rule of thumb, when you set your priorities, you are allocating your most valuable resources effectively: your time and energy. Setting priorities allows you to identify what is truly important in your life. It helps you distinguish between tasks that are critical for your career or personal growth and those that are less significant. This clarity enables you to channel your energy and time towards what matters most. Furthermore, it empowers you to reduce overwhelm, focus on what truly matters, allocate your resources efficiently, regain control, and ultimately strike a harmonious balance between your professional and personal life. This technique, in my opinion, is the first step towards a less stressful and more fulfilling life.

Yes very true relaxation techniques like yoga, meditation and breathing techniques do help a lot to reduce Stress. When the Mind is calm, composed and balanced it is easier to make decisions and select which activities need to be done by self, which can be delegated and what can be eliminated. This will help in having a better Work-Life Balance. Thank you !

While taking time out to practice relaxation techniques can be an effective stress management strategy, that’s true only if the relaxation response is sustained at times when you’re not specifically engaging in a mind-body practice. The best time to practice a relaxation techniques is when you’re actually encountering a potential stressor. For example, if you’re in the midst of a stressful situation, don’t forget to breathe!

La méditation n'est pas de la relaxation. Lorsque dans la pratique de la méditation on prend le temps d'accueil en soi les sensations liées à l'agacement par exemple ou à l'appréhension, ou encore que l'on repère des pensées d'anticipation anxieuses et qu'on s'entraîne à ne pas les suivre, ce n'est pas forcément un moment très relaxant. Cependant, ces processus essentiels permettent de dénouer des tensions et donc de connaître une detente plus durable.

La respiración profunda y consciente puede ayudar a reducir la ansiedad y facilitar la conexión con cada una de las sensaciones de nuestro cuerpo; por lo tanto, es primordial explorar esas sensaciones corporales identificando cualquier área de tensión y concentrándote en relajar esos músculos conscientemente. Pero, ¿cómo lo vas a lograr?. A través de la atención plena en tu propia respiración. A continuación, un breve ejercicio: Cierra los ojos y respira profundamente contando hasta 4, luego mantienes tu respiración contando hasta 6, sueltas el aire por tu boca contando hasta 8. Después, imagina un lugar tranquilo y relajante. Visualiza los detalles, como colores y sonidos. Respira profundamente mientras te sumerges en esa experiencia.

Practicing simple mindfulness exercises really helps to manage our day to day stress. Just focus on our simple breath and experience the process, it will change your perspective towards the stress itself and generate lots of strength and confidence

To Control Stress , I found some tip and tricks from my personal Experience. - Go outside with your friends that encourage you in every thick and thin. - Stay Away from all pessimistic things and people. - It's all about mind game. So, don't be panic and take a deep breath and than find a solution or take help from some experienced person. - Spend quality time with your family and Children. - Moreover, Prayer is the best therapy to come out from stress. No matters, what's your religion is. Just believe in God that these problems and stress will vanish out very soon. - And Last but not the least, Always keep in your mind , that' your family need you.

Exercise helps activate the parasympathetic nervous system (PNS), which is responsible for the body's rest and digest functions. Post-Exercise the body naturally shifts towards a state of rest and recovery. This shift activates the PNS, leading to a reduction in heart rate & breathing rate, & promoting relaxation & digestion. Exercise reduces the body's stress hormones, like adrenaline and cortisol, over time. This reduction aids in enhancing the dominance of the PNS, promoting a state of calm & relaxation. Exercise improves sleep pattern, & good quality sleep is associated with the activation of the PNS. Exercise contributes to a better balance between sympathetic & parasympathetic systems, leading to improved overall autonomic function.

The term movement is better than exercise because it is more inclusive. When you feel the triggers, go for a walk - even a 10 minute short burst outside, away from screens (and the trigger) will help kickstart those happy hormones, and relax and calm your mind. Make time in your day for walking. If possible opt for walk & talk meetings. Walking is an under-estimated stress management tool to pop into your toolkit.

Exercise works as a buffer for future stressor as well. Using techniques which stress you physically and neurologically using a mixture of multi sensory , multi directional and Speed agility and quickness can increase your physical and mental resilience and increase your ability to increase your stress threshold.

In my previous work, allowing people to have a walking group provides a more productive work environment. Keeping employees healthy through exercise like walking, yoga or even a simple stretching in a workplace results to a more active, vibrant and happy work place. This also develops social engagement among colleagues that most only see each other through meetings or sometimes not at all. Having a time to exercise not only is good for individuals physical well being but also for mental health.

Start your day with a low carb breakfast. Swap the cereal for eggs with avocado, or swap the non fat sweetened yogurt for full fat unsweetened. It will stabilize your bloodsugar and impact your mood, energy, and productivity until dinner. Studies show that a high glycemic breakfast negatively impacts glucose until dinner - putting you on a sugar rollercoaster all day. Tune into episode one of The Perfect Metabolism Podcast for more.

Absolutely 💯 correct food plays a very important role for not only maintaining & improving physical health but also for your Mental and Emotional Well-being. For example: If one eats very spicy food there are high chances of their mind being restless. Yogic diet recommends vegetarian food, fresh food that is food needs to be eaten within 3 - 4 hours of preparation. Consumed in moderate quantities, chewing well at regular meal times, in a calm state of mind.

Maintaining a healthy diet can positively impact stress management by providing essential nutrients that support brain function and regulate mood. Nutrient-rich foods contribute to stable blood sugar levels, reducing energy fluctuations that can affect stress. Additionally, certain nutrients like omega-3 fatty acids and antioxidants play a role in managing stress-related inflammation. Overall, a balanced diet supports physical and mental well-being, aiding the body in coping with stress.

A well-balanced diet ensures the body gets all the necessary nutrients, like vitamins, minerals, & antioxidants, which are essential for maintaining optimal brain function & mood regulation. Consistent & balanced meals prevent blood sugar spikes & crashes. Stable blood sugar levels help in reducing mood swings, irritability, & stress. A healthy diet, especially one rich in fiber, supports gut health. The gut-brain axis is vital in stress response & mood regulation, as a significant amount of the body's serotonin (a mood stabilizer) is produced in the gut. Diets high in fruits, vegetables, proteins, and healthy fats can reduce inflammation in the body. Chronic inflammation is linked to heightened stress & mood disorders.

Balanced nutrition is indeed very important! As well as hydration which we often might forget on the hectic days. Looking at the quality of your diet can help with better focus and avoid tiredness and energy dips after meals. Including plenty of fibre from fresh vegetables, fruits, whole grains, adding quality proteins and healthy fats plus avoiding fast simple sugars can help feel satiated & energized for longer time. Last but not least, its very important also how we eat, not only what we eat. Try implementing mindful eating and paying attention to the meal with all your senses and taking the time to enjoy the meal.

Community and connection are so important! If you don’t feel you have anyone who can support you at work or home as you navigate stress, try joining meetup groups or connecting in groups online that are related to activities you enjoy. When you are engaged in a fun activity with other people who are safe and welcoming, you will feel more grounded and secure.

Meine Erfahrung als ausgebildete Fachkraft für Stressmenagement zeigen, dass sich Teilnehmer die ein Coaching im Bereich Stressmanagement absolvieren, deutlich schneller und effektiver Ihre gesetzten Ziele erreichen. Eine Begleitung durch einen Coach der den Coachee kontinuierlich bei seinen Zielen begleitet und diese unterstützt, führt schneller und zielgerechter zum Erfolg.

Experts in mental health frequently stress the value of having a robust social support system.Experts usually advise people to rely on their friends and family for help when attempting to achieve their goals or navigate a crisis.Studies have additionally indicated the connection between social connections and other facets of health and well-being.Inadequate social support has been connected to feelings of depression and isolation and raise the risk of the drinking alcohol,,heart diseases, depression and suicide.The term social support describes the material and psychological tools that people in a social network might use to assist them deal with stress.Three types of social support are emotional,instrumental and informational support.

In my experience, people often find it difficult to ask for help, and even more difficult to accept help. If you recognise this, it may help you to think of how you would react if a friend or loved one was struggling with the issue you are dealing with. Would you like to be there for them? Can you imagine them wanting to be there for you? Can you see that allowing people to be there for you is not being a burden but actually something they would like to do?

Talking to friends or family members about stressors can offer comfort & understanding, reducing stress. Support networks can provide tangible assistance, like helping with tasks or responsibilities, easing the burden during stressful times. Others can offer different viewpoints or advice on stressful situations,helping to find solutions or new ways of coping. Positive social interactions can improve one's self-worth & confidence, which is often challenged during stressful periods. Friends & family can motivate & join in healthy activities like exercise, which itself is a stress reducer. Feeling part of a community or group can combat feelings of loneliness & help in managing stress more effectively.

The most important thing you have is your health. It can be difficult to get back if you lose it. Very few people are going to ask you to slow down, take a break, or improve your work life balance. This is something you must do on your own. In today’s culture, there are very few cues that tell us to slow down. Best of luck, a good work life balance is one of the most important things to maintain good health and achieve quality of life.

Setting boundaries when it comes to when work starts and when it ends it’s as important as all the other aspects explained above on the topic. In addition, something most of us tend to forget is the following: the ones that genuinely care about us are the ones waiting us home. Make sure they remain a priority throughout. That’s not saying you ignore work or not caring about the responsibilities. Is more about setting those time frames: be at work when you are at work and be home (mostly make sure being present at home not just be physically at home) when you are home. Boundaries is also about communicating them clearly and ensuring you are in the right “tribe”.

Embrace the imperfections! It’s important to understand that we can not have it all. It’s okay to let go of certain things and make peace with what you can do and have control over. Acceptance and self love is the key

Become more reflective. What’s really important in your life? Sometimes people only achieve this way of being through tragedy or heartache. There’s no need to wait for those events to become more reflective and to re-evaluate what’s really important for you. You might actually discover that you already have everything you need to be happy if your basic needs are met.

Understanding your own nervous system and how to regulate it are so important. We are not designed to be stuck in fight or flight for long periods of time but this is what happens when we experience chronic stress. Society leads us to believe we need to ‘push through’ but this only builds over time - stress is cumulative so it just leads to burnout. By understanding your own nervous system you can recognise your triggers, your window of capacity and figure out the tools that can help you as an individual. These will vary and there is no one size fits all. Seek support to do this if stress feels like an ongoing or repetitive issue. This is especially important if you are neurodivergent.