know these tips will help to manage work pressure and stress.-जानें ये 6 टिप्स वर्क प्रेशर और स्ट्रेस को मैनेज करने में मदद करेंगे।

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जरूरी नहीं है कि आप जिस रचनात्मक कार्य से प्यार करती हैं, उसमें तनाव और दबाव न हो। एक कार्यक्रम के दौरान वर्ल्ड हेल्थ आर्गेनाईजेशन से जुड़े एक अधिकारी के वक्तव्य को सुनने का अवसर मिला। उन्होंने अपने संबोधन में कहा था कि भारत, पाकिस्तान, बांग्लादेश जैसे एशियाई देशों में जनसंख्या अधिक होने की वजह से एक तो जॉब पाना बहुत मुश्किल है। यदि आपको जॉब मिल भी गई, तो आप पर वर्क प्रेशर इतना अधिक होगा कि जॉब के किसी न किसी दौर में आपका न सिर्फ फिजिकल हेल्थ, बल्कि मेंटल हेल्थ भी प्रभावित हो सकता है।


इसके पीछे सबसे बड़ी वजह कॉर्पोरेट वर्ल्ड वर्क कल्चर है। पर आपको जॉब करना है और दबाव को भी अपने ऊपर हावी नहीं होने देना है। इसके लिए हमें कुछ टिप्स को अपनाना होगा, जिससे वर्क प्रेशर के स्ट्रेस को मैनेज किया (tips to manage work pressure and stress) जा सके।

इन कुछ कारणों से आपको तनाव हो सकता है

अमेरिकी साइकोलॉजिकल सोसाइटी के अनुसार, जब स्ट्रेस मेंटल हेल्थ को प्रभावित करने लगे, जैसे कि सामान को कहीं रखकर भूल जाना, नाम याद नहीं रहना, ऑफिस आने से डर लगना आदि जैसे लक्षण आपमें दिखने लगे, तो आपको अपने काम पर पुनर्विचार कर लेना चाहिए।

मिनिमल सैलरी, अत्यधिक कार्यभार

प्रमोशन या करियर डेवलपमेंट के आसार नहीं

अधिकारियों द्वारा बहुत अधिक प्रदर्शन की अपेक्षा करना

यदि आप तनावपूर्ण माहौल में काम करती हैं, तो सिरदर्द, पेट दर्द, नींद की गड़बड़ी, गुस्सा और ध्यान केंद्रित करने में कठिनाई जैसी समस्याएं हो सकती हैं। हाई ब्लड प्रेशर, विटामिन बी 12, विटामिन डी की कमी, डायबिटीज और कमजोर प्रतिरक्षा प्रणाली भी इसकी वजह से हो सकते  हैं। यह अवसाद, मोटापा और हृदय रोग जैसी स्वास्थ्य समस्याएं का भी योगदान दे सकता है।


यहां है स्ट्रेस और वर्क प्रेशर को मैनेज करने के 6 टिप्स

1 एक्सरसाइज का सहारा लें

वाकिंग, स्ट्रेचिंग एक्सरसाइज नियमित रूप से करें। आधे घंटे की वाक स्ट्रेस को रिलीज़ करने में मदद करेगी। अनुलोम विलोम प्राणायाम या किसी भी प्रकार की ब्रीदिंग एक्सरसाइज नकारात्मक उर्जा को शरीर से बाहर करने में मदद करती है। ध्यान, गहरी सांस लेने के व्यायाम और माइंडफुलनेस जैसी तकनीक तनाव को दूर करने में मदद कर सकती हैं। सांस लेने, चलने या भोजन का आनंद लेने जैसी साधारण गतिविधि पर प्रत्येक दिन कुछ मिनट ध्यान केंद्रित करें।

2 अपनी सीमा स्वयं निर्धारित करें

डिजिटल वर्ल्ड में 24 घंटे ऑफिस के लिए उपलब्ध होने की बाध्यता ही सबसे अधिक परेशानी बढ़ा रही है। अपने पर्सनल फ्रंट और प्रोफेशनल फ्रंट के लिए सीमा स्थापित करें। एक निश्चित समय बाद अपना लैपटॉप स्विच ऑफ कर दें। सोशल साइट पर एक्टिव रहना छोड़ दें। रात के खाने के दौरान फोन का जवाब न देने का नियम बना लें। हार्ड एंड फास्ट रूल नहीं बनायें, लेकिन बहुत अधिक महत्वपूर्ण ऑफिस वर्क होने पर ही नियम में ढील लें।

3 बर्नआउट से बचने के लिए छुट्टी लें

तनाव और बर्नआउट के नकारात्मक प्रभावों से बचने के लिए हमें समय समय पर अवकाश लेना चाहिए।


Lemongrass tea aapko tanaav muqt rakhta hai
तनाव और बर्नआउट के नकारात्मक प्रभावों से बचने के लिए हमें समय समय पर अवकाश लेना चाहिए। चित्र:शटरस्टॉक

इस समय अपने को डिस्कनेक्टेड स्थिति में रखें। अपनी छुट्टियों के दिनों को व्यर्थ न जाने दें। आराम करने के लिए समय निकालें। इससे जब आप काम पर वापस आएंगी, तो सर्वश्रेष्ठ प्रदर्शन के लिए आप तैयार हो पाएंगी।

4 सीनियर से बात करें

यदि आपका स्वास्थ्य अधिक प्रभावित हो रहा है, तो अपने सीनियर से बात करें। आपका स्वास्थ्य सबसे अहम है। स्वस्थ रहने पर ही आप अपनी प्रोडक्टिविटी से कंपनी को लाभान्वित कर पाएंगी। खुली बातचीत की शुरुआत करें। बातचीत का उद्देश्य शिकायतों की सूची तैयार करना नहीं होना चाहिए,  बल्कि तनाव का सही प्रबंधन की प्रभावी योजना बनाना है।

5 फ्रेंड और फैमिली मेम्बर से बातचीत करें  

विश्वसनीय मित्रों और परिवार के सदस्यों से बातचीत करने पर तनाव को प्रबंधित करने में आपको मदद मिल सकती है। कई बार लोगों से स्वस्थ बातचीत करने पर कोई न कोई हल निकल आता है।

baatchhet jaroori
कई बार फैमिली मेम्बर से स्वस्थ बातचीत करने पर कोई न कोई हल निकल आता है। चित्र: शटरस्टॉक

इन दिनों ऑनलाइन जानकारी, परामर्श भी उपलब्ध होते हैं । आप इनकी भी मदद ले सकती हैं।


6 अंतिम रास्ता मनोवैज्ञानिक की सलाह

यदि आप इन सभी टिप्स को आजमाने के बावजूद काम के तनाव से दबाव महसूस कर रही हैं,  तो किसी बढ़िया मनोवैज्ञानिक से आप बात कर सकती हैं। वे तनाव को बेहतर ढंग से प्रबंधित करने दबाव मुक्त महसूस करने में आपकी मदद कर सकते हैं।

यह भी पढ़ें :-40 की उम्र के नए शौक 50 और 60 में भी आपको बनाए रखेंगे युवा, जानिए क्या कहते हैं अध्ययन 

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