Stress Management Techniques for High-Pressure Work Environments: Strategies for Finding Balance and Resilience

Navigating a high-pressure work environment involves high levels of stress which can take a toll on your mental and physical health and levels of productivity as a result. However, by implementing effective stress management techniques, you can learn to mitigate the impact of workplace stressors and foster a greater sense of balance and resilience. In this blog, we'll explore some practical strategies for managing stress in high-pressure work environments.

1. Prioritize Quality Sleep and Nutrition: Stress levels can be significantly influenced by lifestyle factors such as sleep quality and nutrition. Aim for 7-9 hours of quality sleep each night to allow your body and mind to recharge and recover from the demands of the day. Additionally, focus on consuming a balanced diet rich in micronutrients, as deficiencies in vitamins and minerals can exacerbate stress levels. By reducing the release of cortisol, the body's primary stress hormone, through healthy sleep and nutrition habits, you can better manage stress in the workplace.

2. Practice Breathing Strategies: Breathing exercises are powerful tools for calming the nervous system and reducing stress. One effective technique is the physiological sigh, which involves taking 2 deep breaths in through the nose, holding it for a few seconds, and then exhaling slowly through the mouth. This type of deep breathing stimulates the body's relaxation response, helping to alleviate tension, this mechanism is a natural response the body has when it wants to move into a more relaxed state, by tapping into this mechanism we can help downregulate our stress levels.

3. Take Mindful Breaks Outdoors: Stepping outside for a few minutes or simply gazing out of a window can have a profound impact on stress regulation. Exposure to natural light and outdoor surroundings has been shown to lower cortisol levels and improve mood and cognitive function. Whether it's taking a brief walk around the block or finding a quiet spot in a nearby park, incorporating mindful breaks outdoors can provide much-needed respite from the intensity of the work environment and help you regain perspective and clarity.

Managing stress in a high-pressure work environment is essential for maintaining overall well-being and productivity. By prioritizing quality sleep and nutrition, practicing breathing techniques, and taking mindful breaks outdoors, you can effectively reduce stress levels and cultivate a greater sense of balance and resilience in the workplace. Remember that managing stress is a continuous process, and it's important to experiment with different techniques to find what works best for you. By investing in your self-care and incorporating these strategies into your daily routine, you can navigate the challenges of high-pressure work environments with greater ease and confidence.

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That's Where I hold My Stress!

Workplaces have been intense this year. Whether business have suffered, or in some cases boomed, there have been so many external factors influencing the place we know to call 'work'. With the surge in work from home arrangements, staggered staffing and endless amounts of 'zoom' conferencing, it would be understandable if you had said that 2020 has left the mind a little stressed out...just a little.

What's been interesting across all our clinics, is the rise in the frequency of people presenting with neck pain. Of course, that may well be from being less (even less) mobile than before; and perhaps a less than advantageous work from home setup... but what has been consistent, is increased stress. 

A 2016 study by Oretgo et al. reviewed and categorised research performed to assess the association between stress and generalised neck/shoulder pain.. When collating their findings, there was a strong association found between stress and neck/shoulder pain, with the proposed causing mechanism being "cognitive-emotional sensitisation". (visit this study here - or ask us for the full copy)

"Cognitive-emotional sensitisation" refers to the "overstimulation of pain related areas in the forebrain and brainstem regions'' due to psychological stress...

Yes, your pain may have become more noticeable because of stress.. but that doesn't mean it's all in your head. 

Psychological factors create a hypersensitivity of nerves, and so your brain detects more signals being fired, in comparison to less stressful circumstances. 

Here are some questions about stress and how it relates to your pain: 

- If stress is related to my pain, will treatment help? Yes, not only will it help you achieve some targeted relief, but with the release of endorphins that come from receiving treatment, you'll also have a chance to change your state of mind. It has been documented that after receiving treatment you have an increase in serotonin, dopamine and oxytocin - which are all hormones which make you feel good.. Of course, this feeling is temporary, but it gives you a chance to improve your thoughts and actions in the short term. 

- Why do I 'feel my stress' in my neck? There are multiple causes for this.. It may be that you already have an existing issue in the neck and stress is sensitising it; it may be that you're also straining your jaw which has a strong relationship with the neck; it's common to take short shallow breaths when you're stressed, so it may be that you're not breathing through your nose, and neck pain is linked to breathing shallowly through your mouth; it may be that you're staying in a fixed position all day, looking at your computer creating a "compter vision syndrome" (check out our instagram post about it)... We could continue coming up with reasons why it's your neck that becomes irritated, and it's largely dependent on your unique situation. 

- So my pain won't go away until I stop stressing? I'm always stressed... Stress is a normal part of life. It's unreasonable to ask any person to "stop stressing", but what we need to look at is how you're managing that stress. Do you have enough strategies in place to help you deal with the psychological load placed on you. Firstly, it's ok to not be ok.. but you need to speak up.. especially to help you manage the people or events around you that can afford to ease up and let you ride out the wave of stress. Try not to manage to many high stress things at the same time - this is very dependent on your personal ability to tolerate stress - know you're limit. You're pain can go away if you learn how to manage your stress levels. 

- If I can't reduce my stress, how can I manage it better? 4 easy ways that you can do right away... 

1. Exercise - this immediately changes the way your brain is working. 

2. Food - Get to know which foods you should avoid for your gut health and have a good balance of protein, carbohydrates and fats to help nourish your brain with the fuel it needs to function - (comfort foods taste good, but lead to more discomfort). Also if you need a good nutritionist, let us know. 

3. Breathing exercises - breathing in for 6 seconds repeatedly will allow you to take control of you breath and your mind - as the breath is one of your body's indicators of whether you're in a relaxed or stressful state. We like to take 3 drops of RocketFuel to clear the upper airways and nose breath 6 seconds in (letting it out) for 90seconds every morning and every night. (Ask us about our get to sleep routine). 

4. Meditation - building awareness and leanring to manage your emotions is a skill that can be learnt. Meditation allows you to face them and wrestle with your mind so, long term, you can learn how to control your mind. If you manage to do all 4 stress management strategies we have put forward here, you have given yourself a fighting chance to manage and control the stress you have in your life... Especially if you can't lower the causes of your stress. 

Our Chiropractors and Physiotherapists are always here for you, ready to Make a Difference to your life, and to your family and friends. If you know someone that could do with our help in Castle Hill, Bondi Junction, Brookvale, or Penrith OR, if you know someone on the northside of Brisbane, in Virginia, feel free to Make a Difference to them by sending this to them and we hope to be able to help them the same way we have helped you - to the best of our abilities.