Heart & Mind

Our occupational therapist, Ngooi Bi Xia, helps career women identify the causes and symptoms of stress as well as practical ways to manage it.

(Source: Shutterstock photos)

There are many potential stressors that a career woman today has to face, including having to meet deadlines, work competition, perfectionism, unhappy relationships with colleagues, chronically balancing between family and work demands and work and household obligations.

As a result of chronic stress, increased stress hormones in our body cause increased heart rate and blood pressure, increased ability for blood to clot and release of fatty acids into bloodstream. Over prolonged period, this can result in abnormal heart rhythms, hypertension and even a heart attack. Therefore, take stress seriously!

While it is not possible to completely get rid of all stress, you can try to effectively manage stress by keeping them at a healthy level:

1. 1. Prioritise the things you have to do. What is urgent is not always important. For example, set aside blocks of 15 minutes to check email, for example, once in the morning and once when you leave the office so that you do not get overwhelmed by every email that comes in.

2. Have a plan. If let's say you intend to have a child in two years, work towards an arrangement that will support you when that day comes, for example, flexible working hours.

3. Choose value-added training. Attend courses to build your value and worth in the company and as a person.

4. Decorate your desk with motivational items or meaningful personal items that can make your day when you look at it.

5. Set goals to achieve for each day and give yourself little rewards for achieving them like a glass of red wine if you don't cancel on your personal trainer.

6. Practise time management. Set time for each responsibility and schedule in rest time.

7. Be assertive. Speak up and protect your boundaries. Don't over-commit and stretch yourself beyond your limits.
   

8. When in conflict, negotiate what you perceive to be the cause of your stress then share your feelings, particularly how it affects your productivity, followed by suggesting a mutually beneficial solution.
   

9. Incorporate nutritious stress -busting foods in your diet such as like lean meat, whole wheat, cheese, nuts and seeds which are rich in zinc, fruit and vegetables, especially citrus fruit, kiwi, cabbage and broccoli which are high in vitamin C, yoghurt, dates, pumpkin, beans, avocado for vitamin B and green leafy vegetables, grapefruit, figs, aubergines, raisins, carrots and tomatoes for a dose of magnesium.