Boost Your Mental Health at Workplace

Many of us have had trouble finding balance because of the strains of the past year and having to get used to changes at work and at home. Stress not only hurts our emotions, but it can also harm our bodies and minds physically. In fact, neurogenesis—the process through which new neurons are formed—is lowered by stress in our brains. Depression and anxiety have been associated to lower neurogenesis rates.

In my lectures on stress reduction and management, I examine how stress impacts the brain and provide tips for improved stress management. These strategies might help you and your staff members manage and prevent stress.

1. Physical reassurance techniques

When I use the term "physical" alleviation methods, I mean exercises or other forms of exercise. The greatest way to remove cortisol from your body is to sweat, which happens when you walk about. The goal is to engage in a high-intensity activity that causes sweat, whether it's running, taking a virtual cardio class, or engaging in other sorts of exercise.

2. Techniques for sensory alleviation

People are perceptive to their surroundings, and stress levels can be influenced by the volume of sensory input. For instance, when music is played softly, it can be relaxing; but, when it is played loudly, it can be stressful.

3. Cognitive coping mechanisms

Our brain's primitive portion is activated by stress. Activating the prefrontal brain, which is more rational and logical, is one strategy for overcoming this. Turning statements into questions is a straightforward technique to engage the prefrontal cortex since it aids in perspective-taking.

Employees can pause and ask themselves, "Is this one minor blip really that damaging?" if they catch themselves thinking something negative such, "I messed up; this is the end of the world." They can use this as an opportunity to contemplate, engage their prefrontal cortex, and temporarily lower their stress levels.

4. Social assistance techniques

Simple techniques for relieving stress include crying and laughing. Crying has the same effect on your body's ability to release cortisol as sweating does. Talking about concerns with a sympathetic friend or coworker is a crucial additional tactic. Discussing issues with a close friend, relative, or coworker encourages the production of oxytocin, which counteracts cortisol's damaging effects. I strongly advise establishing up a "stress buddy" scheme at work. 

Each employee is matched with another individual, and they both pledge to always be accessible to talk whenever the other person needs them. Make sure you have a friend or family member you can talk to when you're stressed out in your personal life.

5. Continue to eat healthfully

The best diet is the Mediterranean one, which emphasises fresh produce, fish, and olive oil. The majority of the brain is made up of water. When we remove the water, we are left with fatty acids (fat). Fats come in a variety of forms. 

Some of them are beneficial to us, such as the fat used to fry food. Omega 3 is the best type of fat. Although Omega 3 is a necessary component of the brain, it is not produced by the body on its own. That must come from our diet. 

Omega 3s are present in nuts like walnuts, seeds like flax and chia, as well as fatty fish like mackerel, salmon, and herring. Alcohol and foods that have been fried, processed, microwaved, or burned (like BBQ) should be avoided. Alcohol consumption, even when moderate yet regular, significantly lowers neurogenesis.

6. Consistently move

I know I mentioned exercise previously as a stress-relief technique, but it also helps build resilience to stress in the future. Regularly engaging in physically demanding activities strengthens a person's stress response, making them more tolerant of future stressful situations. 

People should try to engage in vigorous exercise for an hour every other day or at least 30 minutes a day, if they can.

7. Embrace novelty

The phrase "The brain awakens in the new" is one of my favourite quotations on brain health. Daily routines can be beneficial, but people should occasionally change things up. Learn new things and give them a try. Online education is a terrific way for workers to stay healthy and learn new, enjoyable skills like yoga, photography, or a foreign language.

8. Encourage social interaction

Another crucial method for reducing stress is to strengthen current social ties. When a person expresses their emotions, gives a close friend or relative a hug, or pet their dog or cat, oxytocin is released. 

But, one of the major sources of stress can also come from other people. I advise managers to consider how they relate to their immediate reports. It will be unsuccessful to put people under a lot of stress. Managers need to develop empathy for their staff members and instill it in their teams.

9. Get enough sleep

The foundation of a healthy brain is eight hours of sleep each night. Make sure you get enough sleep and that it is quality sleep if there is only one piece of advice you can do right away. 

Lack of attention, difficulty listening, a decline in creativity, and poor job quality are just a few of the short-term repercussions of sleep deprivation. On the other hand, chronic sleep deprivation can result in cognitive decline, dementia, and Alzheimer's disease. 

Employers who promote work-life balance will ultimately have more engaged and productive workers.