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31 | Friday, January 22, 2016 | OAKVILLE BEAVER | www.insideHALTON.com 17 · Thursday, October 20, 2011 OAKVILLE BEAVER · www.insideHALTON.com Advertising Section Tips to help you cope with stress at work Extra work k load l d takes k its toll ll on the h mental l health h l h of f employees l The workers of the world are working more. So says an annual study of employee benefit trends from MetLife. In 2010, 40 percent of employees admitted their workload had increased compared with the previous year. While there are many reasons that can account for a heavier workload at the office, heavy layoffs in countries across the globe has, in many instances, left those who weren't laid off with extra work. And companies might be surprised to know just how much this approach isn't working. TheMetLife study also found that 68 percent of employees surveyed reported that the quality of their work had suffered and that fear of losing their jobs played a significant role in how well they did their jobs. · Manage time effectively. One of the problems with an increased workload is the time in the day to complete that work does not simultaneously increase. This reality makes it easy to become overwhelmed with stress. But a few time management techniques can help. Prioritize certain tasks, ensuring projects that are time-sensitive get done ahead of f those that aren't. When setting a schedule for work, be realistic. If a schedule isn't realistic, that will only cause more stress. Most of us don't exercise enough but the good news is that experts agree you only need 20 minutes each day to achieve long-term fitness success. According to the Canadian Health Measures Survey, only 20 per cent of Canadians are getting the recommended 150 minutes of moderate to vigorous physical activity each week. Doing so provides many benefits, including better heart health, reduced risk of early mortality, improved mental health, and reduction in certain types of cancer. "Our bodies were designed to move," says Dr. Allana LeBlanc, knowledge manager at ParticipACTION. "You can split up the 150 recommended minutes pretty much however you want ­ you can even start with bouts of 10 minutes at a time and add onto it gradually". * Determine what is causing the stress. Stress triggers vary depending on the individual, so men and women who are coping with excessive stress should write down anything that causes them a negative response, whether that response is physical, emotional or mental. After a week, sit down and look at the various things that triggered these negative responses. Choose one and work to resolve it. Determine if there is a way this trigger can be avoided. Do this with each trigger one by one. It might not be possible to successfully address each trigger, but it's worth the try and it is likely that certain triggers can be successfully avoided. · Remain physically active. Exercise is a great remedy for stress. In fact, the American Psychological Association notes that studies have suggested physically active people have lower rates of anxiety and depression than sedentary people. While research is ongoing, some researchers feel exercise enhances the body's ability to respond to stress. In addition, exercise seems to give the body practice at dealing with stress. While exercising, the body's physiological systems are forced to communicate with one another. These same systems must also communicate with one another when responding to stress. Regular exercise helps the body communicate more efficiently, something that helps when the time comes to respond to stress. Stress at the office is likely always going to be a concern for working men and women. However, there are ways to effectively cope with stress no matter how daunting a workload might be. (MNS) Heavier workloads have left many workers dealing with elevated levels of stress. Good stress and bad stress While employees might not be able to quell their fears of one day being laid off, there are things they can do to reduce the stress that often accompanies such fears. Stress is a part of most professions and can even be a good motivator. However, when stress is prolonged or excessive, the results can be very unhealthy. Men and women with high stress levels are more likely to suffer from depression, anxiety and cardiovascular disease. When faced with prolonged or excessive stress at the office, men and women can take the following approaches to avoid succumbing to stress. Stay active with this 20-minute fitness plan · Maintain a personal life. Effectively managing stress at work involves having a personal life away from the office. All work and no play is a recipe for stress. No matter how big a workload awaits you at the office, be sure to make time for enjoyable activities away from work. Spend time with friends and family, plan a weekend getaway or simply relax at home. Such time, even if it's not as often as you might like, makes dealing with stress at the office that much easier to handle. 20 010 Gold Aw ward Winne er Oa akv kville e Be Beaver eaver Oakville Dental Arts Fitting activity into your day is crucial to your overall health. Whether you go to the gym, take a walk, or do squats and push-ups during TV commercial breaks. The important thing is to do something every day. "We can all find 20 minutes in our day to be active," says Kelly Musovic, personal training regional manager with GoodLife Fitness. Here she shares a 20-minute plan geared toward less experienced gym-goers or those getting back into fitness. · Five minute warm up ­ run on a treadmill or go for a brisk walk. By the end, you should be short of breath but still be able to speak in short sentences. · Air squats ­ simulate sitting in a chair by pushing your hips and butt back, keeping your chest up and ensuring that your knees do not push forward passed the toes ­ two sets of 10 reps. Rest for 60 seconds between sets. All you need is your own bodyweight. · Dumbbell chest press ­ while lying down on a bench, hold two dumbells at shoulder width, with your palms facing away from your head, push the weights up and slowly bring them back down until your arms are at a 90 degree angle. Two sets of 12 reps. Rest for 60 seconds between sets. · One armed rows ­ two sets of 12 reps on each arm. Rest for 60 seconds between sets. · Five minute cool down ­ you should be able to breathe easily and carry a conversation. · Finish with stretching or foam rolling to prevent tight muscles. If you do the math, 20 minutes is merely one per cent of your day ­ a small investment that reap incredible benefits for your health and overall wellbeing. (NC) What are you crowdfunding for? fuellocal.com is an online platform to raise money through crowdfunding: an opportunity for a collection of individuals to make donations in support of a cause. Create your fundraising campaign or help fund local initiatives at fuellocal.com Start your campaign now! .com Bhandari Family Dentistry returns to Oakville BrinG in your family for a CheCk-up at our neW state-of-the-art CliniC Dr. Bhandari is a leading advocate of oral health with 31 years of experience. With unmatched training and impeccable skill, Dr. Bhandari and his team have been noted in the community and media for his professional and comprehensive approach to dentistry. Dr. Bhandari has proudly worked with a number of celebrities throughout his career, helping them maintain their red carpet worthy smiles! Customer care is our core concern. Whether you're looking for general maintenance, regular check-up treatments or cosmetic dentistry, we can help. Give Dr. Bhandari a call to book your appointment or consultation. Porcelain Veneers Crowns and Bridges Teeth Whitening Restorations Composite Resin Dental Implants Laser Dentistry W New Patients & Dental Emergencies Welcome Dr. Vineet BhanDari BSc DIH DDS 905.825.5110 Monday to Friday 7:30 - 5:00. Evening and Saturday appointments available. Palermo Professional Centre 2525 Old Bronte Rd., Suite 470 Oakville (at Dundas Street) · www.bhandaridental.com