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It’s Sunday night and you’re relaxing after a fun weekend. Despite your good mood, tense emotions begin to appear when you realize that the week of paintings is about to begin. Sound familiar?
What you experience is probably tension in the paintings or the mental, physical and/or emotional strain you feel due to your paintings. Workplace stress is common: 64% of hired adults experienced stress in 2019 and 2020, according to the American Psychological Association. APA) Stress in America 2020: A National Mental Health Crisis Survey. American Psychological Association. Retrieved 10/18/2022. But that doesn’t mean that tension in paintings is inevitable.
Next, learn how to identify tension at work, how to manage tension at work, and what to do if tension follows you home.
According to the World Health Organization, stress in painting is the result of excessive strain on your work, which usually stems from demands that don’t fit a painter’s skills, little from managers and colleagues, and little control over paint load.
Short-term tension symptoms come with tight muscles and higher sweating, central rate, breathing rate, and blood pressure. Steven Pratt, M. D. , senior medical director at Magellan Healthcare in Arizona, adds that you may also feel:
Long-term tension can lead to headaches, digestive problems, sleep disturbances, worsening asthma, and anxiety.
“Some of the symptoms of tension in paintings come with a feeling of less pressure before and after painting day, weekends, holidays and days off, and the expected feeling of tension on Sunday nights about the next week of painting,” says Whitley Lassen, Psy. D. . , Clinical Director of Mental Health Services at K Health in New York City.
If your stress symptoms tend to build up when you’re painting or thinking about paintings, chances are it’s painting-related tension, while the general emotions of anxiety and depression surround more facets of your life than just paintings.
Everyone handles tension differently, so what might be stressful for you might not be stressful for your colleague, Dr. Lassen says. However, stress in paints is caused by:
Stress in paintings can affect other facets of your life if left unchecked. It didn’t go well “instead of seeing the big picture” and they end up feeling emotionally and physically exhausted even after the day is over. interferes with their non-public lives,” he adds.
Untreated stress can also cause other physical, mental, and behavioral symptoms. Research has linked the tension to:
Stress-induced apathy, irritability, and depression can increase a person’s ability to maintain healthy relationships, healthy nutrition, and an exercise program, Dr. Pratt says. “All of this can lead to a deterioration of intellectual and physical health,” he says.
Using techniques to stay physically and mentally healthy can relieve tension and keep it at bay. Try these tips for tensing yourself at work:
Identify your stressors. Write down what stresses you out during the workday and how you react. Maybe morning traffic will cause you to fall behind and be grumpy from the start, or a midday meeting forces you to leave lunch for chips. Either way, write everything down and then take some time to think about how you might respond to each scenario in a healthier way.
Practice rest techniques. Meditation, concentration, and grounding techniques, such as deep breathing exercises, can help calm the brain and body. It’s helpful to practice those rest techniques so you can use them more easily in case of stress.
Dr. Lassen recommends keeping a “toolbox” to use in stressful times that may come with words of assertiveness, soothing or joyful images, and a magazine to jot down any negative thoughts.
Give yourself time. Take the time to do things you enjoy, such as spending quality time with friends and family and exploring new or existing hobbies, Dr. Lassen suggests. The APA discourages fighting stress with fast food, alcohol, or other bad alternatives.
Stay away from paintings. Give yourself a space to recharge by turning off notifications and not thinking about working while you’re on vacation. If you’re running from home, Dr. Lassen suggests closing the door and closing the computer to let you and others know you’re done running for the day.
Maintain a normal exercise routine. Dr. Pratt recommends setting aside 30 to forty-five minutes to walk in your workday. “It’s ‘time for me’ the workday,” he says. When I return to the workplace after a walk, I return to a task with new energy and often new ideas. “
Improve your sleep habits. Adults aim to get seven to eight hours of sleep, according to the National Heart, Lung, and Blood Institute (NHLBI). which can exacerbate tension at work. The APA suggests restricting caffeine consumption in the afternoon and screen use at night.
Consult a therapist. Talking to a therapist about your express problem situation can help you deal with the effect of office strain on your mental health, offer an outlet for your frustrations, and provide productive and healthy coping mechanisms.
In addition to dealing with tension at work, you can also address the root of the problem. To combat these tensioners, take steps to:
Adjust your focus. It could reduce tension on construction sites by converting certain habits. Dr. Pratt suggests reorganizing your files and resources to better suit your work tastes if you’re struggling to meet deadlines, or maintaining a strong network of others who can provide short-term care for children if last-minute scheduling is an issue.
Talk to your manager. If stressors can’t be solved on your own, work with your boss to solve problems and find solutions. It’s helpful to present your own realistic and achievable suggestions, Dr. Pratt suggests. to increase productivity and reduce turnover, so employers must work on meaningful resolutions.
Build a system. Share your reports with your colleagues (they’ve probably experienced similar difficulties) and see if you can work in combination to find solutions, such as scheduling conflicts or mandatory overtime. Involving a circle of family and friends in the verbal exchange can also help. doors less distant and open to greater resources of intellectual fitness.
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