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15 | Friday, April 8, 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. Deep, restorative sleep is essential to our well-being ­ and yet for so many people, the nighttime is a long and frustrating period of lying awake. A Statistics Canada report concluded that as many as 3.3 million Canadians aged 15 years and older have trouble getting to sleep and staying asleep. Insomnia afflicts one in every seven people and 18 per cent of them report less than five hours of sleep per night. Is this your experience sometimes, or all the time? "If it happens too often, a big improvement may be yours with just a few lifestyle changes," says Sue Rainville, director of marketing for Hunter Douglas. "And today, there are also some innovative furnishings and fixtures to promote better sleep such as light- and noise-blocking solutions. All our window treatments, for instance, provide a measure of light control but some products offer more room-darkening benefits than others, so be sure to ask." A key consideration in coverings, says Rainville, is the fabric or material type and colour. Sheer fabrics typically soften and filter sunlight, while semiopaque and opaque versions almost * 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. Put an end to sleepless nights once and for all · 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 completely block it out. And for better sleep, she says, pay attention to this: Bedtime schedule: Go to bed at the same time and rise at the same time to establish a consistent sleep-wake cycle. Soon you'll find yourself waking up naturally without an alarm clock. The bed: If you wake up with a sore back or aching neck, chances are you need to invest in a new mattress or try a different pillow. You may also be inadvertently sabotaging your sleep cycle if you work in bed before turning out the light. The brain may resist the switch from work to sleep. Light: The best window treatments are those that dim exterior light. The Duette Architella line, for example, features opaque honeycomb shades designed to significantly reduce heat transfer at the window and serve as an excellent lightdimming tool. The darker the room, the better you'll sleep. Eating and drinking habits: Big meals at night take a lot of work to digest keeping you awake, whereas a light snack may promote sleep. And, with fluids like coffee, did you know that the effects of caffeine can cause sleep problems up to 10 hours after your last drop? Switch to caffeine-free beverages instead. Silence: Noise is one of the most disruptive factors and has a way of easily infiltrating our private spaces. Ask about sound-ab- sorbing window treatments, like the popular Vignette Modern Roman Shades, designed with rear fabric air pockets to trap and absorb sound energy. Additional information is available at hunterdouglas.ca. 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