Just Breathe

10 ways to Combat Stress at Work

Some of this advice may is commonplace and may even seem obvious, but amazingly, so many people struggle to take care of their well-being at the workplace. For many, the workplace is a draining environment and can seriously impact your health and happiness. It’s up to Y O U to find the balance.

1 Take Regular Breaks
No matter how much work you have piling up, stepping away from your desk or workspace at least once an hour is essential for managing stress. Allowing yourself to get up and move will help you clear your mind and restore your sense of calm and ability to focus.

2 Exercise
Exercising allows endorphins, nature’s ‘happy drug’, to be released in your body. Over time, being fitter lowers your heart rate and improves flow of oxygen to your brain, all of which will help you feel focused and in control of stressful situations. If possible, use your lunch break to take a walk, or even practice a few simple yoga or Pilates exercises to get the blood flowing.

3 Meditate
Meditation has a variety of positive effects, from reducing anxiety and depression to boosting your mood, creativity and productivity. If possible, take a quiet moment – either at your desk or somewhere more private – and practice clearing your mind. If stress is something you struggle with, try focusing on a positive word such as ‘calm’ and repeat it to yourself every time you exhale.

4 Eat Consciously
Choose foods that will sustain you over long periods of time, and try to avoid those that give you short bursts ending in a crash. Sugar is probably the most tempting stimulant at work, and combining it with caffeine can lead you to feeling more burnt out at the end of the day. If you tend to drink a lot of coffee, try to reduce the amount of sugar you add, or eliminate it completely

5 Stay Hydrated
Drinking water constantly throughout the day can help you feel more awake and less sluggish, and can also combat the negative effects of a high caffeine-intake. If you find it difficult getting enough water in, try adding lemon, mint or fruit to a carafe of water and keep it nearby. If you drink coffee, try alternate each cup with a glass of water.

6 Manage your Time
Planning and prioritizing are essential to managing stress. Take an hour or two out of your week to plan the next one, and stick to that schedule as much as possible. Remember that there are only so many hours in a day, so don’t over-commit or spread yourself too thin. Always schedule time for yourself when planning ahead.

7 Self-Imposed Stress
Those who seek to please others at their own expense tend to become easily stressed-out. Focus on building self-confidence (meditation can also help with this) and shift your focus to the work itself rather than peoples’ perceptions of your work.

8 Talk About it
It’s important to have colleagues and co-workers to connect and share with. Invest in relationships at work in order to create a support system. Being able to talk about a stressful situation can often reduce the stress itself, and can be an excellent way to process an issue and to find solutions. If you’re ‘The Boss’, it can be particularly lonely (and stressful) at the top. Find others who can relate to your position and don’t isolate yourself.

9 Be Positive
It takes a lot of practice to develop positive thinking patterns, and constant, conscious effort to change your internal dialogue. Learn how to identify negative thought-patterns and knee-jerk habits that serve to reinforce self-destructive habits. Repeating positive mantras can eventually lead to a new outlook.

10 Restore Yourself
Day to day, make sure you get enough sleep. In the long term, try avoid working overtime on a regular basis and make sure you plan regular vacations. If you aren’t able to take long breaks, consider weekend-getaways. Sometimes it’s necessary to plan your holiday time before you plan anything else. Schedule this time and stick to it, and try not to let other events take priority.