Contents:

Chapter 1: The "Five-Year Itch" of Office Workers. People born in the 1980s are more likely to itch.

Chapter 2: 12-hour psychological stress reduction method for office workers, a must-read for white-collar workers.

Chapter 3: Stress-reducing yoga comprehensively adjusts the psychology of office workers.

Modern people are under a lot of work pressure, especially white-collar workers, but there is a lot of sadness hidden behind the seemingly glamorous life. Stress has also become a part of modern white-collar life, so what methods can help them reduce stress?

Office workers have been itching for 5 years. Those born in the 1980s are more prone to itching.

Xiao Lin, who has been working for almost a year, has been repeating the same dream recently, climbing up a steep cliff with difficulty. Countless ropes hang down from the cliff, and each rope turns into fine sand and falls when you reach for it.

For many office workers, this dream vividly reflects their situation. They are like ropes made of sand, without any support. Only their own struggles are real. They have no confidence in themselves and feel that many difficulties are insurmountable; they are anxious, have nightmares, and suffer from insomnia because of worry. A recent survey of 5,266 employees by China Human Resources Network showed that 25.0% of office workers have certain mental health problems.

The survey shows that people who have worked for less than 5 years have particularly serious mental health problems. The fifth year is a watershed. This year the proportion of people with mental health problems reaches the highest level, accounting for 30.4%. From year six onwards, the proportion of people with mental health problems falls each year.

In this regard, Qiu, a senior human resources consultant at Shanghai Boyin Enterprise Management Consulting Company, pointed out that for most people, there are four periods that are most likely to trigger a career crisis: the promotion crisis after working for about five years, and the 40-year career crisis. The positioning crisis at the age of 50 and the job crisis after 50 years old. Two of them occurred within 5 years of working. Because of this, many experienced human resources managers say that newcomers in the workplace have a five-year itch.

The "five-year itch" has its origin.

Qiu analyzed from the perspective of career development that the first year is a period of role transformation for fresh graduates after they enter the workplace. They have not adapted to the new environment and are facing various external realistic pressures, so they will be mentally nervous. By the second year, working professionals have mastered basic work skills and are able to complete some execution tasks independently. The problem he faced was how to further improve his abilities. The dual pressure of unresolved problems and existing work makes people at this stage prone to psychological problems. After the positioning crisis, people who have worked for 3-4 years will be promoted to individual positions while their abilities continue to improve. Others who have not been promoted within five years due to insufficient ability improvement or other factors will inevitably have a psychological sense of urgency. This is what human resources managers call a promotion crisis.

Office workers born in the 1980s are more prone to itching.

The survey also found that office workers born in the 1980s are more likely to have psychological problems than people born in other eras, with 31.7% of them having varying degrees of problems. Clearly, this is a question highly relevant to the “five-year itch” at work. Because the "post-80s" generation and newcomers to the workplace are almost the same group of people. So, is it because they are new to the workplace or because they are born in the 1980s that their mental health problems are more serious than others?

Rodan is more inclined to think that this is a problem of the "post-80s generation". She pointed out that newcomers to the workplace born in the 1980s grew up in a relatively stable environment and have not experienced the hardships experienced by their predecessors. Their ability to withstand stress is relatively weak and they are more likely to suffer from mental health problems.

Qiu believes that this is related to their new jobs and age. He pointed out that people born in the 1970s and 1960s have caught up with China's "younger" wave and successfully entered the leadership. Those born in the 1980s have less than three years of work experience and have not yet entered the promotion stage. But looking to the future, they will find an embarrassing situation. The position of middle manager has been occupied since the 1970s. What is even more embarrassing is that the management careers of these people born in the 1970s have just begun, which means that these people are likely to stay in management positions for 15 or even 25 years. Even if these talents move horizontally in society, the situation will not change

Based on this, Qiu believes that the "five-year itch" of office workers is not an unsolvable equation. In terms of alleviating the pressure caused by the positioning crisis and promotion crisis, he believes that on the one hand, it can promote the flattening of institutions at all levels and allow individuals to take on more diverse tasks in the organization; on the other hand, in terms of social value orientation, it can also It is necessary to change from the traditional "managing people" and "being an official" to a "career"-oriented cognition. Whether you are in charge or have expertise in a technical field, you are capable.

The 12-hour mental stress reduction method for office workers, a must-read for white-collar workers.

Overexertion not only puts stress on the body, but also on the mind. It often leads to various diseases, or causes people to develop some bad habits such as smoking, overeating, etc. These diseases are either fatal or can become fatal. So what can we do to relieve stress?

1. Games relieve stress

The survey report shows that 40% of young and middle-aged people believe that games can "release stress", reduce stress within a reasonable range, and relieve nervous nerves.

However, compared to large-scale online games, which can cause more serious consequences due to excessive late nights, small games are more worthy of recommendation, especially charity games, such as the charity games launched by Fetion. After get off work, I planted trees, watered them, sorted garbage, and listened to my mother tell lies. The theme of the charity game made me feel particularly relaxed, as if I had regained the feeling of being a model worker.

2. Vigorous decompression

"Carry a small ball with you and squeeze it secretly when you are depressed." The advice of an American service website aims to solve problems for male white-collar workers. It is obviously better to carry a tennis ball, a small rubber ball or something with you, and squeeze it secretly when you are too stressed and need to vent your anger, than to pinch your colleagues' necks, tear up waste paper hysterically, or pound the table when everyone is stunned. Experts analyze that excessive mental stress often leads to various diseases or causes people to develop some bad habits, such as smoking and overeating. These diseases are either fatal or can become fatal.

3. Food to reduce stress

You can drink a cup of iced coffee while working to relieve your mood. Of course, if you cannot plan your diet well because you have too many meals and social activities, or if you eat too much, your stomach will no longer be able to hold it. Then, put a box of vitamin tablets or cod liver pills in your bag for supplementation at any time. However, experts point out that relying on food or vitamins to reduce stress must be done consistently and become a daily habit. After a month, you will slowly see the effects.

4. Sleep reduces stress

Only with strong energy can we resist the invasion of stress, and sleep is an important guarantee. Experts at the American Psychological Association offer the following smart advice. If outside noise is keeping you awake, create some artificial "white noise," such as leaving the TV on quietly, to drown out the annoying noise. Eat a small snack before bed. Just a little bit will make you less fat, so you won't wake up hungry at night.

Stress-reducing yoga can fully adjust the psychology of office workers.

The fast-paced work has increased the stress of modern workplace workers, leading to energy consumption in the body, neuroendocrine disorders, and decreased immunity. Many people are in a sub-healthy state. Through the restraint and relaxation of yoga, you can regulate your body and mind and relieve stress.

The so-called stress-reducing yoga is to use gentle and slow movements to strengthen muscle strength. While improving physical fitness, it also comprehensively adjusts the psychology to achieve a calm and calm mental state. It is especially suitable for office workers with stressful work and excessive psychological pressure to practice.

Fish style

Actions: Sitting in lotus position (if you can’t do this, you can straighten your legs), lie on your back on the mat; exhale, raise your head and chest, arch your back, and head Lean back and put your head on the ground; inhale, clasp your hands and let them hang naturally above your head; exhale, lay your head flat; inhale, open the lotus seat and relax your legs.

Efficacy: Smooth breathing, eliminate tension and negative emotions.

Double Angle Pose

Action: Stand with your feet slightly apart, and your hands hanging by your sides; inhale, place your arms on your lower back, interlock your fingers; exhale, upper body Bend forward, stretch your arms downward naturally to the position above your head, relax and droop your head; inhale and return to standing.

Efficacy: Nourishes and calms the nervous system, helps get rid of negative emotions, and can also exercise the neck and chest.

The third form of the warrior

Action: Stand, put your hands together, and stretch above your head. Inhale, spread your legs; exhale, rotate your right foot and upper body 90 degrees to the right. Bend your right knee until your thigh is parallel to the floor and your calf is perpendicular to the floor and thigh. Raise your head, look at your folded palms, and stretch your spine as much as possible. Exhale, lean your upper body forward, straighten your right leg, and lift your left leg parallel to the ground. Keep your arms, upper body, and left leg parallel to the floor; slowly return to the other side.

Efficacy: Strengthen the legs, balance and stabilize the posture, and gain inner peace.

Fish Jump

Action: Two people lie on their backs, legs straight, and chest raised; one person leans forward and stretches his hands toward his feet, while the other person holds his hands next to his hips and raises his head. Lean back, bend your knees, place your feet on the ground, lift your buttocks, move towards your partner's back, straighten your legs, and hang your hands naturally above your head to form a straight line, and keep breathing deeply.

Efficacy: Can eliminate tension and fatigue.

Note: Patients with spine and cervical spondylosis should exercise caution.

Downward Dog

Action: Lie flat on the mat, feet 30cm apart, palms on your chest, fingers straight and pointed at your head; exhale, lift your body away On the ground, straighten your arms, move your head inward, toward your feet, put your head on the ground, straighten your elbows, and stretch your back; exhale again, stretch your torso forward, lower your body, and slowly recover.

Efficacy: It can eliminate fatigue, restore energy and make people feel happy.

Strengthen spinal flexion and extension

Actions: Stand, exhale, bend forward, and try to place your hands or fingers on the floor; raise your head, stretch your spine, and lean your hips slightly forward, Keep your legs perpendicular to the ground; take two deep breaths and then slowly recover.

Efficacy: It can rejuvenate spinal nerves, eliminate depression, and soothe brain cells.

Crane posture

Action: Squat on the ground, spread your legs, stand on tiptoes, raise your body, put your hands flat on the floor; stick the inside of your knees to the outside of your arms, and try to move up Move closer to your armpits; inhale, bend forward, and try to lift your feet off the ground to maintain balance.

Efficacy: Helps balance the nervous system. Relieve tension, bring joy and stimulate vitality.

Note: Patients with high blood pressure or cerebral thrombosis should avoid practicing.

Stretching type

Action: Stand in the same direction, open your feet, and spread the opposite foot 90 degrees; inhale, raise your arms; exhale, stretch your arms toward the opponent , bend down, place your hands on your feet or calves, stretch your upper arms, and touch your partner's fingertips.

Efficacy: Effectively stimulates the fourth energy center of the human body, thereby stimulating passion for life.

Body and leg combination type

Action: Lie on your back, place your hands, palms down, on both sides of your body; inhale, raise your legs perpendicular to the ground; exhale, lift your buttocks and lower back, stretch your legs behind your head and try to touch your toes on the ground; spread your feet apart, bend your legs, move your thighs toward your chest, put your hands flat behind your back, and keep breathing deeply.

Efficacy: Stretch the back muscles, stimulate the spinal nerves, and calm the nervous system.

Note: Protect the cervical spine and do not overstrain the back muscles.

Conclusion: Only when you are mentally healthy can you be healthy. Once you are under pressure, you must learn to adjust, otherwise you will only get injured.