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Stress management: essential for professional development

In the world of work, stress is a phenomenon that affects all sectors of activity and many companies on a daily basis. According to a study conducted by the National Institute for Research and Security (INRS), nearly 65% ​​of French people believe they are stressed in the exercise of their professional activity. However, excessive work stress can in some cases have a negative impact on the productivity, physical or emotional health of the worker. To better deal with this phenomenon, below are some effective ways you can adopt.

Manage your stress at work with dedicated public speaking training

For many people, stress usually arises during public speaking. This type of stress can be manifested by various signals: cold sweats, stage fright, anxiety, panic, etc. These different symptoms can prevent you from expressing yourself to your audience. In order to address a large number of people in a fluid manner, it will be wise to follow training aimed at improving yourself in this exercise. Indeed, if you are looking for public speaking training, today there are many professionals who can help you improve your oral impact.

Public speaking training generally includes communication exercises which can be presented in the form of filmed scenarios, which will allow you to review your oral presentation later. To access these training courses, you do not need to have any prerequisites. They are suitable for both employees and people carrying out a professional activity on their own account. The training modules take into account various parameters: voice, gestures, pauses, accents, grounding, intonations, looking at the audience, breathing to manage stress…

At the end of the modules, the trainers can assess your knowledge and issue you with a training certificate. However, it is important to choose your training organization carefully for public speaking. In this case, favor companies that have trainers or facilitators with extensive experience in the professional world. By opting for these training courses, you can better manage your stress at work and convince an audience according to the rules of the art. With such training, you can improve your self-confidence, deliver a coherent speech and succeed in your improvised interventions.

public speaking training

Stress management: practice sports and meditation exercises regularly

Exercising regularly is one of the most effective and quick ways to instantly reduce your stress level. Physical exercises notably reduce stress hormones while stimulating endorphin production, a hormone that gives the body a feeling of well-being.

Beyond the production of this hormone, sport also improves the quality of your sleep to help you manage your daily professional stress. By practicing regular physical activities, you will benefit from a restorative sleep. Do not hesitate to opt for meditation and breathing exercises. Meditation is an excellent tool for managing stress and anxiety. This practice also promotes immunity and cardiovascular health.

According to some studies, people who practice meditation and breathing exercises cope better in stressful situations. Meditation thus reduces your negative emotions and allows you to put aside your problems and concentrate on your profession.

Optimize your daily diet

Diet also plays an important role in your ability to manage stress at work. Numerous studies have notably proven that there are various anti-stress foods which can help relieve tension and reduce its effects. Stress is a phenomenon that increases the needs for certain nutrients. Among the essential nutrients to combat stress at work, we have:

  • magnesium,
  • the iron,
  • vitamins C and B,
  • omega 3…
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Magnesium essentially improves mental, nervous and emotional balance. As for iron, it promotes the production of neurotransmitters such as dopamine, norepinephrine and serotonin. Vitamins (B6, B9, B12, C) and omega 3 also contribute to the production of antidepressant hormones. Among the foods rich in these nutrients, we have dark chocolate, spinach, almonds, avocado, salmon, nuts, broccoli, oatmeal, etc.

Consumption of these foods is a natural, healthy and effective solution to better cope with stressful situations Daily. However, you should avoid the consumption of tobacco, alcohol or caffeine.

Take breaks from work and avoid overloads to reduce stress

Work overload represents one of the main causes of stress. The more you are overwhelmed with work and under pressure, the more stressed you are. However, this form of professional overload can lead directly to burnout. Faced with such a scenario, it is essential to review your working method by adopting a good organization. You can thus create a balanced schedule that will allow you to properly carry out your daily tasks and meet your responsibilities.

For your well-being, do not hesitate to say no in certain cases to the numerous requests from your customers or colleagues when you are overwhelmed. If you start to feel oppressed by your work environment, the ideal would be to take breaks to interrupt the stress cycle. Doctors generally recommend taking 5 to 10 minute breaks every hour or a 30 minute rest every 2 to 4 hours of work.

With this pace of work, you can easily be able to maintain a constant level of energy every day, which therefore allows you to best prevent possible forms of stress at work on a daily basis. It is also advisable to take full advantage of your leave or vacation periods while being away from your professional setting. When you work within a company, do not hesitate to ask your employer for break days to organize your schedule whether it is your professional or personal life.

Get enough sleep to manage stress at work

Sleep plays a vital role in managing stress at work. Insomnia can be a source of excess stress. This is why doctors recommend sleep for at least 7 to 8 hours each night. This allows you to relax and repair the cells in your body after each day of work. Sleep also allows your brain to process new information.

To enjoy the benefits of sleep optimally, it is essential to keep a regular rhythm by sleeping and getting up at the same times. However, it is not recommended to eat a lot before going to bed to prevent the risk of indigestion. Stay away from anything that could disturb your sleep: smartphones, blue light from screens, etc. Instead, favor calm activities that can help you fall asleep: reading, breathing work, meditation, etc. By doing so, you will pleasantly improve your quality of sleep. sleep.

stress management restorative sleep

Cultivate positive thoughts every day

Your ability to manage stress at work inevitably depends on how you deal with situations that are against you. Stop cultivating your useless thoughts and stay optimistic no matter what challenge you face. Negativity can quickly be a source of stress, anxiety and demotivation. Remember to keep your humor in all circumstances. This helps reduce adrenaline secretion.

Sometimes you have to accept imperfection, because there is no such thing as perfect. Simply constantly striving for perfection can also cause stress at work. Try to cultivate positive thoughts as much as possible and develop good relationships with your loved ones, your colleagues, your superiors, etc.