Are you worried and don’t know how to prepare or what to do prior to your treatment and/or surgery? Don’t worry.
Linc Nutrition will be with you through this journey and help you to maximise the effectiveness of your treatment and surgery with expert nutritional advice.
Why is nutrition so important before, during and after treatment?
Good nutrition is extremely important for people with cancer. Eating the right types and amount of food before, during and after treatment can help you feel better and stronger. It also helps you to be in the best physical condition for surgery and/or treatment.
Here are more reasons why you need good nutrition:
There are different nutrients needed from time to time. Here are some tips on what to eat and how to meet your nutrient needs to maximise the BENEFITS before, during and after treatment.
The Australian Dietary Guidelines provide information about what you need to eat and how much. One of key principle is that you
Enjoy a wide variety of nutritious food from the five food groups every day:
Acknowledgement: Gahee Lee
Growing up with a Swiss father, it was inevitable that I became a lover of chocolate. In fact, my now husband made chocolates when we were dating and you could definitely say it was an added attraction.
So here's an overview and a few facts about chocolate. Most of the health benefits come from dark chocolate (>80% cocoa is ideal as it has higher amounts of the goodies, is harder to overdo and has less sugar and fat than milk and white chocolate). In fact, white chocolate isn't "real" chocolate as chocolate needs a minimum amount of cocoa solids to be called chocolate.
The Health benefits of chocolate are thought to come from Flavonoids which act as antioxidants. However you don't need to eat much to see some of these heart health benefits. Benefits in terms of reducing blood pressure and cholesterol are seen in about 8g of dark chocolate (about 1 piece).
Other health benefits of chocolate are thought to be due to its polyphenol content and ability to increase serotonin levels which may help boost mood and cognition. The fat and sugar content and creamy mouthfeel also add to the pleasure and hedonistic effect of eating chocolate.
The main downside to chocolate is due to its fat, sugar and calorie content which can easily blow out your daily calorie intake if you are unaware. Just check out how much these little goodies contribute:
1 Lindt ball (12g) – 70 kCalories (kCal) (300kJ)
Lindt mini Easter eggs (5g) 30kCal (125kJ)
7g mini easter eggs – 36 kCal (150kJ)
39g Caramel egg 189kCal (790kJ)
Cadbury Caramel Egg 177kCal (743kJ)
Remember it's all about quality over quantity. It's better to have a little of what you really fancy rather than a whole heap of less enjoyable chocolate. If you overdid the chocolate Easter Sunday remember that it's one day a year and get your wellness goals back on track tomorrow. If you still have chocolate left over here are a few ideas to do on Easter Monday:
A guide on How to Reinvent and Achieve Career Fulfilment as a Midlifer
Shocking statistics show that the majority of workers hate their jobs. Top 5 reasons why employees are unhappy with their jobs are;
A bad job can cumulatively hurt your health in the long run. Research shows that people who hold on to unhealthy jobs for years, end up with serious health issues by the time they hit 40 years of age.
Therefore, if you're a midlifer and not happy with your current job, it's paramount that you take action. This might include looking at what you can do to improve the situation. Can you speak out, improve your communication or set better boundaries? If you feel you have tried to do all you can to improve the situation then it might be time to look for better alternatives. Don't be worried that it might be too late just because you've hit 40. It's never too late to get yourself a job that you love.
The American Institute for Economic Research (AIER) conducted a study to assess the viability of career change at midlife. The findings of this study will shock anyone that has been thinking that career change is for the young.
Here are the statistics;
Although some of the workers saw an income reduction after the career change, they were happy with their new jobs. Eventually, they were later able to work their way up for salary increments.
I'll share with you a guide on how you can successfully switch your career in your late 30s and 40s.
Steps to reinventing your career at midlife
Note down your concerns Why are you unhappy with your current job? Sometimes there are too many reasons why we hate our jobs, and we end up forgetting the individual reasons why our jobs suck. Are there things we can do outside of work to reframe the situation? E.g. focus on our family and friends, relaxation and health. If this doesn't help then focus on the particular reasons you are unhappy with your job.
Noting down the particular reason will be essential in helping you look for a better job. For instance, does the current job clearly stipulate your role in the company? Does the company professionally address employee issues? Do you work extremely long hours?
Consider whether you would rather start your own company or get another job
Does being your boss sound more appealing than taking instructions from bosses or do you feel like starting a company is too much of a venture? Be sensible about it and do the reseaarch. It might sound exciting to start your own business but if the money isn't flowing in and you are using your savings you may just decide that your current job isn't so bad after all!!
Spend some time exploring the two possibilities, to see which one suits you best. If you're one of those of people with a ton of business ideas perhaps it's time you started your own business.
Evaluate your skills
The right skills are an important aspect of every career. Consider polish up your current skills to make yourself more marketable in the job market. Some ways to acquire new skills are;
Expand your network using social media
Are you wondering where to start with your job search? Job boards do make it easier for job seekers, but combining that with a social media presence can do wonders.
Social media can help you connect with other professionals as well as companies looking to hire. Even hiring managers and HR professionals agree that creating networks on social media can be influential in helping job seekers land their dream roles.
As much as the sites can work to your advantage when looking for a job, be sure to use them responsibly. Everything from your profile photo to the content that you post should be professional.
Examples of social media sites that you can join are;
Be sure to join professional groups and pages within the networks. The groups usually have job postings or related content that could be helpful to job seekers. Also, bear in mind that this is where recruiters hang out.
Don't forget inperson meet ups work as well. Professional and entrapreniul meet ups help extend your networks, make you aware of opportunities and give you the opportunity to explore what excites you.
Believe in yourself
No, you're not too old to apply for a job. If anything, you have an advantage over younger applicants because you've got years of experience.
Move away from wanting a better job, to doing something about it. Don't just sit in your corner, scared, as you watch opportunities pass you by. You can do it!
Lastly, forget what everyone else has to say; coworkers, friends or spouses. Sometimes we get side-tracked in our quest to find happiness because we listen to outside forces.
Your co-workers might not understand why you need to switch careers because your dreams may not necessarily align with theirs. Your friends and family also don't fully understand what you go through daily at work.
Bottom line: Please remember that you're doing this for you.
You deserve a job that offers job satisfaction, for your overall wellbeing. It's never too late to change your career if the current one isn't working out. There are steps that you can take, to make a successful career change such as noting your concerns, improving your skills, taking advantage of social media, and believing in yourself.
Acknowledgement: Eve Carrie Writer
Are you looking for ways to be healthy at 40? The human body goes through significant changes during midlife which can leave you feeling less healthy than you did in your 20s and 30s. Research shows that health gradually declines with age. However, that doesn't mean that you can't turn things around. In this blog, we'll cover ways to help you live your best life at 40 years.
Health Tips to Practice at 40
Limit your alcohol intake
Are you wondering how you managed to drink like a fish in your 20s and 30s and always woke up feeling fresh as a daisy? How is binge drinking for you these days? Do you wake up with a massive hangover? Do you notice that you don't bounce back as quickly as you used to?
Well, science shows that your body's ability to process nutrients that limit how your body handles alcohol declines at midlife. If you were a heavy drinker in your younger years, your liver starts building fatty tissue around it making it less capable of handling alcohol.
According to Dr Mark Wright, a Southampton University Hospital Trust hepatology consultant, liver disease is no longer a preserve of the elderly. Dr Wright shares that doctors are now starting to diagnose younger people with liver disease. In fact, I've seen many clients in their 30's who have developed fatty liver disease after excess alcohol consumption and an unhealthy lifestyle.
If younger people (20 and 30-year-olds) are contracting liver disease, can you imagine what will happen by the time they get to midlife? There will be a serious liver disease epidemic.
Although there's no universally accepted standard of how much alcohol is safe to drink, and with some cancers its safest to have no alcohol at all, limiting alcohol to 1 to 2 standard drinks a day is the national guideline.
If you suffer from alcoholism, perhaps seeing an addiction specialist is the best route to take, for proper advice. If you would like support on how to improve your eating and what options you can use to substitute alcohol-containing drinks then see an Accredited Practising Dietitian.
Work out regularly
Working out and participating in regular exercise and enjoyable movement can be beneficial for your body in a variety of ways. The following are ways in which your body can gain from regular exercise.
By age 40 years, you might have noticed that you're unable to lose weight as quickly as you did in your youth. The body's metabolism slows down as you age, making it harder to shed those pounds easily. In addition you may gain more weight around your middle which is associated with increased chronic disease risk.
Research shows that by the time you turn 40 years, your body gains three to four pounds annually (1.5-2kg). Excess weight gain can contribute to serious diseases like heart disease, diabetes or stroke.
Improving your mental health
Is your mind starting to feel a little foggy? Regular exercise can help. According to science regular exercise can improve your cognitive functions in areas such as;
Most people don't engage in exercise because they either don't have the time, or the thought of having to do heavy-duty workouts intimidates them.
If you can handle heavy workout, well and good. If you prefer simpler exercises, brisk walks, cycling or jogging, those can be just as effective. I use the term "enjoyable movement" to describe fun activities like dancing, walking the dog, playing with the kids and swimming which can be looked forward to and enjoyed everyday. Exercise like weight training and aerobic activity is important but doing some a few times a week is better than not doing any at all. "Snackercise" describes chunking your exercise into 5 or 10 min blocks throughout the day. Any increase to what you are doing now is a step in the right direction. Getting a review and plan from a physiotherapist or exercise physiologist can be helpful.
Eat healthier meals
As I mentioned earlier, it's much harder to lose weight in your 40s than in your 20s. Making healthier food choices can help you prevent the development of chronic diseases that doctors associate with weight gain such as;
Here are some tips on how to eat healthier at 40;
Here's a list of more foods that you should avoid at 40.
Get adequate sleep
Are you in your 40's and finding it hard to fall asleep or get back to sleep after waking up in the middle of the night? Research shows that older people suffer from sleep-related problems.
Hormonal changes and increasing daily life stressors can make it impossible for you to have quality sleep by age 40 years. Lack of sleep does not only leave you cranky throughout the day but can also lead to health problems.
If you're experiencing sleep problems, try the following tips, to help you sleep better at night;
Create a regular sleeping pattern- Irregular sleeping patterns are the number one cause of sleep-related problems. Establish a particular time to go to bed and ensure that you strictly go to bed at the same time each night.
Visit a therapist- See a professional counsellor if you're going through depression, suffer from anxiety or have recently gone through a traumatic experience.
Let a doctor assess your medication- Certain medications can make it harder for you to sleep at night. Let your physician look at all the medications that you're taking, to determine if there's any that are making it harder for you to sleep at night.
Your doctor is likely to make suitable recommendations or recalibrate dosages where applicable.
Avoid taking caffeine just before bed- Caffeine from beverages like coffee can keep you awake up to 6 hours after consumption.
Avoid using iPads and phones in bed
The devices have a backlight that makes it impossible for you to sleep. Therefore leave the devices in the living room as opposed to carrying them to bed. If you must carry them to your room, ensure that you leave them on for emergency calls, and place them on the nightstand where you can easily access them if need be.
Aging is inevitable, but you have a choice to live a healthier life by making healthier choices. It's easy to be healthy at 40. All you need to do is watch what you eat, work out regularly, limit your alcohol intake and get adequate sleep. And of course relax.... and enjoy life!
For more information join my Break Free from Burnout Facebook Group https://www.facebook.com/groups/2754575401240267/
& signup for my free newsletter at www.lincnutrition.com.au
Acknowledgement: Eve Carrie Writer
Can diet and habits really improve eye damage due to screen/device use?
How often do you (or your kids) spend so much time on your devices that your eyes get tired and blurry & you are wondering if you are doing yourself damage? Do you get headaches after a tech-heavy day and feel less focused 🙇🙇️?
This may be a result of using screen/device for way too long! But let’s admit that we use screen/device for almost everything to keep up with our daily work. Even at this very moment! Are you reading this now on a computer or device?? 🤦🤦♀️! This is such a common problem!
To be honest like most of you I have also been a victim of strained eyes and let me tell you it wasn’t fun! Making visits to the eye specialist, getting eyes regularly checked, using certain eye drops to help relief the pain, and blurriness becomes a routine for many of us. But is there something else that can help apart from visiting an optometrist? Are there any particular foods that can help with headaches and blurriness and that help boost our vision too?!?
If you are a busy person who uses a lot of devices then you need to read this blog!!
Well surprise, surprise the answer is YES 💁💁♂️️!!! This is what I used to protect my eyes against the blue light effects. Including healthy habits and foods, especifically the ones rich in carotenoids in our daily routine can suppoort our eyes to be healthy as well as maintain their vision.
❓ But what role does carotenoids play and what are some of the best food sources?
✅ Carotenoids protect our eyes from the harmful effects of blue light and reduce future risk of macular degeneration. They are basically pigments that produce bright orange, red and yellow color in several fruits, plants, and vegetables and make them most suitable for our eye health. Some of the carotenoids rich foods are:
🔔 Cantaloupe/rock melon
🔔 Bell Peppers/capsicum
🔔 Greeny leafy vegies like kale and spinach
To maintain our eye health we need to eat at least 6-15 mg of carotenoid rich foods every day (either cooked or raw). So, if we eat around 100 gms or more of any of the above foods or do a mix and match, guess what??? We should be able to meet our daily carotenoids requirements and keep our eyes healthy and STAY FOCUSED ✅!!! 100g is about- 3 cups of loosly packed raw leafy greens or 1cup of cooked; 1/ 2 cup cooked mashed pumpkin or 1 cup cubed, raw pumkin; 3/ 4 cup raw, grated, or cooked carrots. How good is that!!
Non-food habits that can do wonder for your eyes include;
🔔 Lowering the screen time especially when screen/device is not required
🔔 Having some light exercises or a walk can relax and soothe your eyes
🔔 Taking short breaks to stay away from screen-time when at work
So, next time when you use screen/device do remember what you have taken-away from this screen 🔔 🔔!
See an experienced Accredited Practicing Dietitian (APD) for a personalized assessment and meal plan to help improve your dietary habits for your eye health. This is especially important if you have any medication conditions e.g. if you are on a blood thinner like Warfarin it is important not to suddenly increase your intake of certain foods like green leafy vegetables. For any questions or to make an appointment please contact me on
I support busy people to gain time while boosting energy with less stress and burnout!
Workplace Burnout: 6 Ways of Identifying that you are Heading for BurnoutStatistics show that most companies are facing a workplace burnout crisis. A recent study on 7500 employees by Gallup found that about two thirds of employees experience burnout during their career.
The findings were as follows;
What is burnout?
Burnout happens when a person is emotionally, mentally, and physically exhausted after suffering from prolonged stress. Contrary to belief, burnout is not merely the normal body's response to challenging jobs.
Scientifically, there's mounting evidence that shows that burnout has adverse effects on the body and mind.
Unlike in the past, the corporate and scientific worlds are starting to take note of the phenomena that is affecting masses. Research to understand the problem better has been instrumental in finding solutions to deal with the problem.
The good news is that there are indicators, to show if someone is heading in the burnout direction. Statista reports that at least 65% of those that have reported feeling burnout report some signs and symptoms. Read on to see how you can identify the start of the problem.
Telltale signs of burnoutConstant illnesses
Burnout can have a significant effect on your health, according to research. Burnout suppresses your body's defences against illnesses, making you more susceptible to constant viral infections such as colds and flu.
If you're asthmatic, you might also start experiencing more asthmatic attacks. Severe stress releases histamine, which is a common asthma trigger. Other likely health issues resulting from chronic stress are;
Always feeling drained
It's okay to feel tired after a long day's work. However, if you start feeling drained every single second of your day, then there's a problem.
Things, like getting out of bed, or doing simple tasks at work, may start making you feel like you’re climbing M.t. Everest. You might also start feeling trapped, and like you have no power over anything in life, be it at work or home.
Loss of motivation
Feeling exhausted mentally and physically all the time can make you lose motivation. Everyone has something that drives them to achieve their goals, such as;
When the desire to achieve your goals starts diminishing this may indicate that you’re heading for burnout. Lack of motivation can hinder productivity, which can affect your overall performance.
Negative coping mechanisms
It's not unusual for people going through burnout to look for an escape route. Please note that the employee here is not looking to become an addict, but rather to use the substances to cope. Research shows that there's a strong link between burnout and unhealthy lifestyle choices like alcohol or drug abuse.
What most people don't know at this point is that relief from drugs and alcohol is only temporary. As you continue using these substances, your body builds tolerance and starts to demand more, leading to addiction.
In other words, long-term use of these substances alters chemicals in the brain, leading to dependency. As you may know, addiction to drugs and alcohol can have adverse effects on your body. Here's research to show the impact of substance abuse on the abuser. As well as the challenges with addition, you often start the next day groggy which makes being productive at work even harder.
Do you prefer to be alone these days? Sometimes, you might need space from a particular person if you feel like they've wronged you.
However, preferring to distance yourself from family, friends or colleagues for no reason isn't normal. Ask yourself the following questions, to know if there's a problem.
Cynicism and negative emotions
Are you starting to lose your once high self-esteem? Do you criticise yourself and those around you from time to time?
Burnout can turn you into a pessimist that is incapable of seeing anything good anything in life. Watch out for the negative emotions because they might cause strained relationships at work, home and social circles.
The effects of work-related burnout don't just stop at work. The problem spills into your daily life, affecting relations with your family, friends and colleagues.
The good news is that you can tell when you're headed for burnout and avert the situation. Look out for things like constant illnesses, lack of motivation, cynicism, distancing, and negative coping mechanisms.
Employers and employees should be on the lookout for workplace burnout, to arrest the problem before it gets out of hand. Sometimes, it's easier for someone else to notice that an employee, colleague or boss is going through a hard time at work than it is for the person to notice.
There are simple strategies that you can include to manage burnout and prevent it from happening in the workplace. To find out more or organise a free health strategy call to see if you would benefit from the Break Free from Burnout program please contact me on ProfLiz@lincnutrition.com.au or 0434635090
For more information visit: www.lincnutrition.com.au
Acknowledgment: Carrie Eve Writer
Are you looking for healthy ways to deal with burnout? If you're tired of dealing with low energy, poor productivity, resentfulness, or poor cognitive function, then you've come to the right place.
In this blog post, we'll discuss ways to deal with burnout healthily.
How to deal with burnout in a healthy way
Make healthier food choices
Unhealthy eating habits and burnout go hand in hand. A study by the American Journal of Clinical Nutrition shows that burnout leads to poor food choices which can impact energy levels, mood and lead to weight gain.
In the study, researchers examined a group of 230 women. The findings were that women going through burnout had a higher weight gain, because of uncontrolled and emotional eating.
When you eat, your body utilises the food as energy your body. Your body then stores the excess food as fat, leading to weight gain and potentially chronic disease.
When in distress, it's also common to partake in eating unhealthy snacks like deep-fried foods, cookies, chocolates and sweets. Researchers also found out that people going through burnout tend to eat more junk food than their counterparts who are stress-free (or at least actively managing their stress).
Start making healthier food choices today, by implementing the following habits;
Get adequate amounts of sleep every night
Burnout is one of the common causes of insomnia. Lack of sleep makes burnout symptoms worse because it causes the following;
Quality sleep can go a long way into helping you deal with burnout. A study of 23 workers all suffering from burnout proved that sleep plays a major role in recovery. Here's how sleep helps deal with burnout symptoms;
Aim for 7 to 8 hours of sleep every night. Besides helping with burnout, sleeping will also help increase longevity, prevent chronic diseases, and improve your mental well-being.
How to improve your sleep's quality
Exercise & enjoyable movement can help improve your overall wellbeing, helping you overcome burnout. Researchers noted the following after four weeks of observing participants suffering from burnout;
Cardiovascular and resistance training exercises were notably helpful in relieving chronic stress. Here are examples of both types of exercise that you can try;
Yoga and meditation
Ancient culture's in India and other Asian cultures practised yoga to help them relax and improve their general well-being. Scientists have found that indeed, yoga can help improve physical, mental, and psychological well being, eliminating burnout.
Yoga and meditation utilise a set of movements, postures and breathing techniques. The techniques work together to calm your mind, help you become more aware, and de-stress.
There are a variety of simple meditation techniques. I like apps such as 1 Giant Mind and HeadSpace. Youtube is also filled with different breathing techniques that can help reduce levels of stress & help manage burnout.
When every day starts becoming a bad day at work, then it’s time to face the problem head-on. Incorporate a healthy lifestyle into your life, and start seeing improvements in your condition. Start eating healthier, exercising (& including enjoyable movement everyday), getting adequate amounts of sleep, and practising yoga and meditation today, to see noticeable improvements.
If the healthy ways to deal with burnout above don't work for you, perhaps it’s time to see a specialist. Counsellors and qualified health coaches have the qualifications and experience to examine your case individually, and offer you solutions that will work for you.
Acknowledgement: Carrie Eve Writer
That is what one of my super relieved clients said after her gut problems (diagnosed as irritable bowel syndrome) were relieved after 5 weeks of working with me. Jan had experienced gut problems for most of her life and these had worsened within the past few years. Her bowel symptoms fluctuated from constipation to diarrhea with a lot of abdominal bloating and discomfort. Sometimes it was so bad that Jan didn't want to go out to eat in public so this had really impacted her social life. The doctor and gastroenterologist had ruled out any underlying disease and said that it was most likely irritable bowel syndrome and to get advice on a low fodmap diet.
Jan says the next year she tried everything from an elimination diet, to supplements and seeing a nutritionist and naturopath. While she did experience some relief, Jan says the gut problems were always there and she was fearful of them getting worse. Jan came to see me after her friend who I'd been helping to manage her unintentional weight loss and fatigue due to pancreatic cancer recommended me.
We started with a thorough assessment of Jan's medical, dietary and lifestyle history. It soon became apparent that Jan had experienced significant trauma in her life having cared for her ill father for several years and then her husband who had passed away 2 years ago. Jan was an active member of her community and liked to care for people. In fact Jan often put the needs of others ahead of her own. Jan's level of stress and anxiety were high and she wasn't doing much to help reduce this. We worked on a positive mindset and including simple yet effective breathing and enjoyable activity to help relieve this stress. Jan's mood improved and her gut symptoms lessened. Jan's mindset, physical activity and stress was improving so it was time to tackle what she was eatinng.
Jan's diet was not providing the nourishment she required. Due to her fear of making her bowel symptoms worse she had a very restrictive diet and was actually consuming a lot of processed foods even though she believed they were healthy gluten free choices. By gently increasing her intake of plant-based, whole foods providing soluble and insoluble fibre, probiotics and naturally sourced antioxidants and phytonutrients, Jan stated to feel more energetic and the bowel symptoms continued to improve. By 5 weeks, Jan was feeling really well with hardly any symptoms. By 8 weeks Jan was essentially symptom free. Jan is now training for her first ever 5 km walk.
"I can't believe I'm doing 5km walk!! I would have been worried that I was too far away from a toilet to ever have thought about doing that before"
I look forward to following Jan's success as continues to enjoy life after so many years of gut problems.
Does the job that you once loved, make you sick? Do you feel like you're becoming lazy? There's a high likelihood that you're suffering from the effects of workplace stress.
This article will help you identify the tell-tale signs of job stress. Early detection can help you deal with the problem before it turns into chronic stress.
The 2020 Kickstarter 8 week wellness program is designed for busy people who want to improve their HEALTH & HAPPINESS to live a life they LOVE! Message me for an INFO pack & read on to learn what you can do about improving your work environment.
For starters, what is workplace stress?
The Canadian Center for Occupational Health and Safety (CCOHS) defines workplace stress as the reaction to a situation in which an employee feels like they have no control over job demands.
CCOHS points out that occupational stress doesn't come from a single source, and can be a combination of different factors. It's crucial to note that both employers and employees can suffer from stressful work situations.
Stress associated with the workplace is more prevalent than we think, and the statistics are alarming. With pressure to perform and cope, most people may not know that they have a problem until it's too late.
According to an infographic by Safe Work Australia, workplace-related mental health compensations amount to about 92%. Of these statistics, 58% of the compensations come from women, while men come in second at 42%.
In a study by the American Institute of Stress, workplace environments are the leading cause of stress in American adults. The problem has progressively grown over the years. Most employees feel like their jobs place too many demands on them, yet give them little control.
Here's a breakdown of major causes of stress in the workplace
In another study, more people around the globe are reporting experiencing the adverse effects of burnout associated with their jobs. The research included a total of 23 countries, 19 of which have now officially recognised burnout as an occupational disease.
As a result of the research, the participating countries now have a plan in place to deal with workplace stress.
Common signs that your workplace is stressful
Loss of directionHave you started losing your clarity and ability to focus? This problem can occur when you work in a stressful environment.
Tasks that you once did with ease might start to appear foreign. Your goals may also start losing meaning because of an overpowering feeling that you have no sense of purpose.
Do you feel like you're not in the driver's seat anymore? If you're suddenly feeling overwhelmed and powerless over your job, then you could be more stressed than you realise.
Failure to keep commitments
A good example here is when you keep committing to deliver projects within certain deadlines. Instead of working hard to meet the deadlines you might keep procrastinating until time elapse. Please note that this isn't a case of limited time or lack of resources. You might have everything in place but still, fail to deliver, if you're stressed out.
Committing much more than you can handle
Overcommitting happens in cases where employees feel like they have no job security. The aim here could be to impress the bosses and avoid layoffs or make them more suitable candidates for a promotion.
However, the pressure to perform in these cases rarely end well. The employees often start feeling overwhelmed because they have to prove their capabilities. The result is enormous stress that negatively affects productivity.
Self- Doubt Self-doubt is yet another workplace stress indicator. This problem is common in cases where a boss constantly berates employees.
Never underestimate the power of feeling like you're not good enough. The problem may make you incapable of delivering on tasks that you'd otherwise perform with ease, in the right setting.
Preferring to keep to self A healthy work environment is one in which employees freely interact with each other in a friendly manner. If your workplace is full of unsavoury characters, you might feel the need to want to keep to yourself at all times.
Please, note that while staying away from a bad worker might work in the short-term, the issue can snowball into a bigger issue in the long-run. A toxic co-worker's constant annoying habits may give you chronic stress in the long run, which can greatly hinder your productivity.
Absenteeism Have you ever called in sick just because you dint feel like going to work? Avoiding your toxic workplace shows that it's contributing a lot to your stress.
Some level of stress is necessary and healthy. In small and manageable doses, challenges at work can motivate you to achieve goals or sharpen your concentration. However, when the stress starts getting out of hand, it can interfere with your productivity or even worse, your health.
Feeling powerless, losing control, not honouring your commitments, intentionally overworking or having an overwhelming sense of uncertainty, then there's a big problem. Start evaluating the cause of your workplace stress to see how to best deal with the issue.
If you would like to improve your HEALTH & HAPPINESS in 2020 please ask me for an INFO pack & get on the waiting list for the 2020 KICKSTARTER!
Acknowledgement: Eve Carrie Writer
Wouldn't it be nice to go to work and not feel stressed at all? Workplace stress management is vital because adverse working conditions can weigh you down emotionally and mentally. The good news is that it’s possible to manage stress at your workplace.
Read on to see how you can best deal with stress at work. This article offers some useful tips that you can apply today for a stress-free working environment.
We already know that a little bit of stress is good for you. However, when the stress is negative and happens daily, then it can trigger chronic stress which can then interfere with your health and productivity. The following tips will help you create a better working environment, free of stress.
Tips on how to manage workplace stress
Identify and track your stressor
So, you're experiencing the negative side effects of stress, but can you pinpoint what is causing it? You know it's coming from work, but have you carefully sifted through the mess to identify the main cause?
Sometimes we get so caught up in juggling work and family that we don't sit to think about the origin of our problems. Identifying your stressor can give you more control over the issue, which can help you take charge of how to tackle it.
Identifying your stressor isn't as easy as it sounds. Sometimes, a stressor can have a ripple effect affecting almost everything at work. Look at the following examples for instance.
Example 1A toxic colleague can trigger your stress, making it impossible to deliver quality work. The situation might frustrate your boss, who might seem like he/she is always on your case.
Your boss might seem like the problem, but your colleague here is the genesis of all your problems.
A habit of procrastinating can trigger poor productivity, issues at work with your coworkers, your boss, and possibly termination. In this case, it might seem like you have a bad boss or coworkers. However, until you acknowledge that you have a problem with procrastinating, then the problem remains.
The best approach here would be to start a weekly journal. Identify all the situations that cause you stress and write them down. Establish a situation that stresses you the most and start dealing with it.
Are you a people pleaser? Sometimes trying to please everyone can be the source of your stress.
If you're the only one who doesn't mind doing everyone else's work, then your colleagues are likely to dump all their work on you. Before you know it, you're overwhelmed, fatigued and unable to deliver quality work.
What is a boundary?
A boundary is a limit of how much you can take in without feeling uncomfortable. A boundary can be tangible (physical) or intangible (emotional)
Therefore, if something or someone makes you uncomfortable speaking out will help with workplace stress management. Avoid being combative when opening up, rather be polite but firm. You’ll be surprised at how easily people will start respecting your boundaries.
Stop multitasking and start chunking
Multitasking is when you try to do several related or unrelated tasks simultaneously. The habit might seem productive but can be a major source of stress.
According to David Meyer, a psychology professor at the University of Michigan, multitasking is not as efficient as it looks. The practice reduces the quality of your work. In the end, you might waste too much time trying to focus on tasks several tasks at the same time.
Instead, try chunking where you switch between tasks. Start your day by splitting your work into achievable chunks. Pay minimal attention to disruptions. If you encounter inevitable, interruptions such as phone call, pause for a second, answer the call, the resume you task thereafter.
Create time to exercise
Physical activity can be instrumental in helping you reduce stress. Workouts reduce endorphins (happy hormones) pushing stress, anxiety and depression at bay.
Excising regularly can also improve your cognitive function, and improve on things like;
If you can afford it, enroll at your local gym, and start reaping the benefits of working out. If you can’t afford monthly gym subscriptions, worry not. There are plenty of Do It Yourself DIY workouts that you can engage in such as;
Talk to someone
Is your stress too much to handle? Consider seeking the help of a professional counsellor.
For most people, managing stress might not be as easy as it might be to some. Counselling can help you sift through your stress, and offer you actionable solutions.
Before you enroll for counselling, ensure that your counsellor is a qualified and certified professional. That way, you will get the right kind assistance, to cope with your work environment.
Beware that putting yourself through prolonged stress also means putting your wellbeing at risk. Luckily, there are plenty of workplace stress management solutions that can help avert the problem. Examples of solutions here are exercising, chunking, setting boundaries, identifying stressors and counselling.
Acknowledgement: Eve Carrie Writer