Working for long hours without a break can be draining, not only physically but also mentally. When working for extended periods, your performance will likely decrease, and you might experience stress or strain. Working non-stop can harm your productivity and general well-being.
Working continuously can increase the risk of burnout and stress and trigger depression and anxiety. We are all equipped with our measure of energy that ebbs and flows throughout the day. Our body has natural peaks and valleys at different times of the day, known as our circadian rhythm or body clock. However, many people ignore these natural rhythms when planning their day to meet tight deadlines or hit target standards. But by considering your body clock, you'll be able to optimize your work schedule according to it. What is the body clock? The body clock is a mechanism that regulates the sleep-wake cycle and other biological processes. It is composed of genes, proteins, and neural circuits that control the timing and duration of specific physiological functions. The body clock is found in almost all organisms, including marine species such as jellyfish, but it varies in terms of its location and effects on the organism. The circadian rhythm is the process that regulates a person's sleeping patterns, hormone regulation, and cognitive abilities. The circadian rhythm is controlled by a small piece of tissue found at the base of the brain called the charismatic nucleus. This is where the body clock is located and is responsible for regulating many functions in the body. Several factors, such as light, temperature, and certain medications, can affect the circadian rhythm. Seasonal affective disorder (SAD) is a mood disorder that can occur during the winter months when there is less sunlight, affecting the circadian rhythm. Understanding how the circadian rhythm works can help you optimize your daily schedule to get the most out of your day. Why is it important to pay attention to your body clock? The circadian rhythm regulates your sleeping patterns and feelings of energy, hunger, and mood. For example, working in a dark office without windows could disrupt your circadian rhythm and affect your sleeping patterns. When considering your body clock and work schedule, three main factors should be considered. These include - Light, diet, and exercise. If you don't believe in these three factors, you may find that you are not as productive during the day, and you could be more likely to experience burnout or stress. Depending on your work schedule, you may find that you may be more productive during certain times of the day. Paying attention to your body clock can increase your productivity and reduce your chances of experiencing health issues.
A study found that people who work in the morning are more productive than people who work in the afternoon or evening. However, this doesn't mean that a night shift is less effective than a day shift. It simply depends on the person and their circadian rhythm. If you find that a morning schedule suits you best, continue this. However, if you are not as productive now, try to adjust your plan accordingly.
A midday work session can also help regulate us against the circadian rhythm. If you have a morning work schedule, you may find that you need a midday work session to help you avoid the post-lunch dip.
An afternoon work session can help mitigate the post-lunch dip. If you are working during this time, you are less likely to experience the plunge as you would if you were working in the morning.
An evening work session can help mitigate the post-lunch dip. If you are working during this time, you are less likely to experience the descent as you would if you were working in the afternoon. Conclusion The body clock is essential to consider when planning your daily work schedule. Waking up early and working in the morning, having a couple of short work sessions during the day, and working in the evening will help you increase your productivity and avoid burnout. If you find it difficult to work during the morning or afternoon, you may want to adjust your work schedule. It is essential to pay attention to your body clock; these tips should help you do this.
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5-Seconds Policy If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will kill it. That is, ‘If you want to achieve a goal, you must start it within 5 seconds, otherwise your brain will move away from that goal.’ — This is the 5-Second Rule or 5-second policy. So, do it the moment you want to keep an instinct or goal or commitment. Again, if you want to do something negative, resist it within 5 seconds, then you can control yourself in case of negativity. Mel Robbins, a British woman, discovered the principle and applied it to her own life and wrote a book about it, which was very popular. Robin Stories: Mel Robbins has long been emotionally troubled by some of these personal problems. When he was 41 years old, he was going through the most bitter time of his life. Economic pressures, layoffs, deteriorating personal relationships, and the turmoil of married life brought him to the brink of death. There was no interest in life. Waking up in the morning was the most difficult task for him. Forget important work. Couldn't take care of the children. Mel Robbins, plagued by all sorts of issues, realized he wasn't really doing anything. As life goes on, he is also floating with her. He often thought of doing different things to change his condition. But he would lie down, or sit down—take no action. One day he discovered a powerful method like “5-second rule”. The method by which he was able to get out of all the difficult problems of his life, and he proved that this rule is very effective for significant change in life. Following this rule inspires courage in the mind of the person which contributes to his life, work, maintaining relationships and his own development. Once you learn this rule, it is possible to apply it successfully in every field of life. 5 seconds policy in reality We have to work constantly in our daily lives, have friendly relations with each other and stay active. But in reality, we are regularly holding ourselves back from our work. I'm constantly using words like, "I don't feel well”, “I don't want to do anything” or I feel lazy to finish the job. This rule is especially effective for those who go through issues. 5-second rule and assert control The author says, “If you think of an urgent task that is a little difficult, you need to move 5-4-3-2-1 immediately to get the job done—otherwise your brain will stop you most of the time." To give an example, Robbins says to exercise, you know you need to exercise now, but you are not in the mood. You need to count from 5 to 1 in this case. Then you need to get out of that situation and start exercising or walking to the gym. No thought can be given. Once you start working, the brain will no longer want to stop you, but will begin to help you get the job done. The design of the human brain is such that it wants to save people from suffering. But many times, if you do not suffer, there is a possibility of greater suffering. In the language of psychology, this is called “assert control”—when you start counting from front to back—the brain will be forced to use energy to do that counting. And will not have the opportunity to make excuses. And with this opportunity you can start working, without any fear or hesitation. Just as our work follows our mind, so does the mind follow our work. If he goes against the mind and starts the necessary work, then he has nothing else to do. At some point, he will be forced to help you with that task. The part of our brain that is responsible for focusing is called the “prefrontal cortex”. Our conscious actions are controlled from this part. When you work using this 5-second rule over and over again—this part will gradually take 5-4-3-2-1 as a command. Whenever you count like this before you do something—he will focus on that task. - But you have to practice for a while. There are small actions behind great success Like many other productivity masters, Robbins believes that small actions lead to greater success and achievement at the same time. When you take control of your thinking using the 5-second rule, or any other method, you will find that you can easily start many big tasks—which seemed impossible at that time. In this method, you will have the desire to take small actions and do big things at a time. I think I can do anything. Fulfilling small goals means self-confidence Fulfilling small goals will give you confidence that you can do great things if you want to. Nothing will seem impossible then. Your courage will increase, your mental strength will increase. You will want to test your limits a little more every day. "Taking small actions with yourself will create a chain reaction, and your confidence and productivity will continue to grow,” wrote Mel Robbins. Not one or two days, you need to practice again and again But it will not happen in a day or two. You have to try; you have to practice. Maybe many times after counting 5-1 you won't get out of bed, sit down to read, or get out of the house. But do not be discouraged. It's a new habit, and it takes time for any new habit to develop. Start 5-1 before any work. In this way this habit will gradually become permanent among you. You can't stay without taking action after counting 5-1. Motivation and 5 second policy According to Robbins, there is a problem with over-motivation. Many people think that they cannot start work without proper motivation. It's actually a myth. In fact, starting work may be the biggest motivation. Often, we are not interested in the things that are important. For many, getting up in the morning to exercise, to pray, to read—these are hard work. Many cannot be made to do this even with a lot of motivation. But they know it is significant for them to do these things. In these cases, if they practice these tasks for a while using the 5-second rule, then these tasks will become their habit. That is, they do not need separate motivation. This habit will work for motivation. The 5-second rule works in all cases-
You can practice “Wake Up Challenge” first to get into this habit. Set the alarm 30 minutes before your regular waking time. Multiply 5 to 1 as soon as you hear the alarm, and get out of bed at 1 count. Don't be late for a second.
CategoriesPsychological Care Discover 5 Simple Ways to Reduce Stress and Improve Your Mental Health Right Now Stress is a part of everyday life. But constant, elevated stress levels can take a toll on your mental and physical health, making daily life challenging to need psychological care Identifying stressors and practicing healthy ways to cope with stress can help you reduce its impact on your daily life and the chances it will adversely affect you long-term. Here’s an overview of how chronic stress can affect you and 5 practical ways to manage stress for better mental health psychological care What is Stress? Stress is your response to anything that threatens your physical, emotional, or financial health or survival. In the short term, a positive stress response can help boost your energy, improve your memory and motivate you to meet difficult challenges. However, psychological care long-term or chronic negative stress can lead to physical conditions such as heart disease and mental health conditions including anxiety and depression. While stress itself is not a mental illness, when the term ‘stress’ is used in a clinical sense, it refers to a situation that causes discomfort and distress for a person and can lead to other mental health problems. What Causes Stress? As a health problem, stress occurs when a person feels that the demands made on them exceed their ability to cope. There are many factors that can cause stress. Examples include:
How You Respond to Stress How you experience and respond to stress can vary from person to person. An individual’s attitude, personality and general approach to life may also influence how they respond. What causes stress in one person may be of little concern to another, while some people are better able to manage stress than others. Factors may include:
These chemicals can be good or bad. They can make you feel energized, focused, or calm. The amount of time you spend experiencing these chemicals determines whether you feel happy or sad, angry or relaxed. When you experience chronic stress, your body releases more of these chemicals than it should, which can cause physical changes and illness. Some common physical symptoms of stress are:
Emotional symptoms of stress can include:
Cognitive impact of stress can include:
Anxiety shares the same physical and biological elements as stress. However, with anxiety disorders stress-induced neurotransmitters and hormones stay ramped up, and your mind gets stuck in repetitive worry, or panic-driven thought loops. Similarly, with depression, the condition affects how you feel, think and behave and can lead to a variety of emotional and physical problems. If you’re feeling unwell and having trouble coping with everyday life, it’s important to get the right psychological care and diagnosis to understand what’s causing how you feel and how best to manage. Ways to Help Manage Stress A balanced lifestyle and coping strategies can help you manage stress. Here are five simple ways you can help reduce the impact of stress in your life for better mental health.
However, if stress is a daily occurrence and is causing symptoms of anxiety or depression, it may be time to consider talking with a mental health professional. If you’re constantly worrying and find yourself unable to detach from your anxious thoughts, reach out to our team for a chat. |
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