12 tips to combat stress at work: How to have a perfect work day

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Research clearly shows that our work challenges, stresses and exhausts us. According to Health Promotion Switzerland’s Work Stress Index, almost one in three workers is exposed to excessive work stress. That’s where leverage needs to be applied, according to Theresa Schachner, Chief Revenue Officer at healthcare provider Virtusan. «Corporate health is becoming increasingly important. “If work stress becomes excessive, health problems arise that can have a negative impact on employees’ stamina, focus, well-being and health.” This harms the company because there is a risk of loss of performance, job loss and increased employee turnover.

But what can we do to make sure we don’t get consumed by work or end up on this hamster wheel in the first place? Virtusan specializes in corporate wellness with its holistic practice in sleep, nutrition, and mental and physical health. The Swiss start-up offers companies and their employees practical tools developed by world-leading experts that can be used directly in the workplace.

What is important in this context is to establish a smart, fixed routine in daily work. This not only ensures adequate sleep, regular exercise and a balanced diet, but also helps minimize stress and develop greater control and calmness to ultimately become more resilient. The following tips from Virtusan experts show you what a workday with good work-life balance can look like!

First tip: Start your day as early as possible. This causes the secretion of the hormone cortisol, which activates our entire body. This means it will reach operating temperature in time for you to start working in the office. According to US neuroscientist Andrew Huberman, who developed the Virtusan app, the best way to do this is to expose ourselves to sunlight for at least two minutes. This light dose can also be combined with a short walk. It’s also good in the morning: A few exercises like push-ups or planks will get us going but don’t over-exercise.

It’s not important to just activate your body after getting up; It’s also important to keep yourself hydrated. A glass of not too cold water and some lemon juice if desired are ideal. This stimulates your metabolism and is important for the proper functioning of the brain. Coffee should only be drunk one to one and a half hours after waking up, otherwise we will get tired early in the afternoon.

What about breakfast? Everyone needs to find the ideal solution for themselves. A breakfast of oatmeal, berries and milk is good. The fiber contained in muslin provides energy throughout the day. Virtusan experts also recommend regular fasting until noon. According to research, this increases adrenaline levels, resulting in better learning and concentration. It also helps you lose weight, promotes good digestion, and provides an overall better quality of life.

Getting enough exercise is important for staying alert during the day as well as sleeping better at night. It’s best to do several episodes of at least 20 minutes each. So why not integrate the first installment into your commute now? Depending on the length, you can complete the entire route by bike or on foot, or get off the tram a few stops before your destination.

Our brain works in cycles called ultradian cycles, which last 90 minutes day and night. If possible, Virtusan experts recommend dividing the work day into 90-minute units as follows: with thinking-intensive tasks in the morning and more routine tasks in the afternoon.

An important cornerstone is adequate breaks. These can also be very short, such as a three-minute walk around the block, to air out your head quickly but effectively. Or then with the “physiological sigh”. This is a practical way to achieve a state of relaxation and calm when you are stressed.

Good nutrition is important for a healthy body and mind, and according to Virtusan experts, lunch is the most important meal of the day. What is also important is how it is created. It is recommended to focus on protein and vegetables for lunch. This could be a meal containing meat, fish, cheese or vegan protein sources such as legumes or tofu, or it could be a salad, for example. Carbohydrates, on the other hand, cause blood sugar to rise in the afternoon, resulting in decreased performance and fatigue. The Virtusan app provides personalized nutritional recommendations based on daily eating habits and goals, as well as meal planning tools.

Everyone has to answer this question for themselves. Studies show that taking a nap helps you be more alert and productive throughout the afternoon, as long as it lasts no longer than 15-20 minutes. Otherwise, we will feel more tired than before. However, if an evening nap disrupts your sleep rhythm because you are not tired enough, a digestive walk will probably be a better solution.

Neuroscientist Andrew Huberman is the inventor of the Sleepless Deep Rest (NSDR for short) relaxation technique, also found in the Virtusan app. It’s a mix of naps and meditation that provides deep relaxation without actual sleep and can help overcome a possible bout of fatigue in the afternoon. The method is suitable for a wide variety of purposes and at all times of the day.

It’s time to give up. It’s time to clear your mind. For example, a session at the fitness center or a run is good for this. Physical fitness is generally very important for health and well-being. Virtusan users will find custom workout plans, fitness tools, and instructions for strength training, cardio, and other types of exercise to achieve their fitness goals. The only thing you need to be careful about when exercising is that it should not be done late in the evening, otherwise the adrenaline level will be high enough to prevent you from falling asleep.

There is no consensus on what should be on the table for dinner. Some people treat themselves to a plate of pasta because the tiring effect of the blood sugar contained in pasta can occur in the evening. Others disagree and recommend easy-to-digest foods like chicken, rice, and cooked vegetables. In any case, it is important not to eat too late. Rule of thumb: The time from dinner to bedtime should take about three to four hours to ensure most digestion is complete.

To truly relax in the evening, it is recommended that you start practicing sleep hygiene about an hour before bed. This means getting some rest as well as brushing your teeth and airing out your room. This means: Turn off the TV, put your mobile phone away. Also, the light should now be dimmed. Blue light or very bright lamps from the TV inhibit the production of the hormone melatonin, which is important for good sleep. Expert Andrew Huberman recommends avoiding bright lights between 22:00 and 04:00.

A body scan before falling asleep helps. It is a kind of journey that promotes relaxation in the body and ultimately a deep, restful and restorative sleep for optimal healing. Adequate sleep is very important for physical and mental health. You can find tools that will help improve sleep quality and duration in the Virtusan application.

Source : Blick

Malan

I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.