stress at work.

According to the Health and Safety Executive there are six main areas which can effect stress levels:

  • demands
  • control
  • support
  • relationships
  • role change

Every workplace has its own kind of pressures. In many ways, pressure can be good for us and can make us feel energised and alert. But if the pressure is overwhelming, it can make us feel out of control or anxious.

There are many ways to deal with stress, and while some methods may be obvious, the real challenge is in realising that you are stressed in the first place.

It is important to regularly assess your workload and ensure you are not dealing with more than you can cope with. If you find you are struggling then you should let your employer know as soon as possible.

three anti-stress tips.

  • get enough sleep.

    The quality of your sleep directly affects your mental and physical health and the quality of your waking life. Research shows that between seven and nine hours of sleep is recommended to function best throughout the day. In order to give every working day your all, be strict with your sleeping patterns and ensure it's seven hours at least.

  • change your diet.

    A good mix of the various food groups in your diet will help to ensure your health remains top notch. Of course, some food groups should be eaten in moderation like fats but even so, you do need fats so don't eliminate them completely from your diet. Instead, try and incorporate good fats such as avocados. A healthy mix of fruit and veg will aid in keeping you healthy!

  • work-life balance.

    It is easy to get carried away working and to even take our work home with us. It is vital that you take regular breaks from your work and not be thinking about your to-do list 24/7. A positive work-life balance is a huge contributor towards a healthy mindset and keeping stress off the radar. For more information on juggling work and personal time, see our handy guide on how to achieve a better work-life balance.

clear your head.

During work there are a few tips to help ease stress and get you back on track.

These quick wins should hopefully not distract you from the task in hand, but give you a well needed short distraction to enable yourself to get back to business with a clear head:

connect with a colleague.

Find a trusted colleague to help you decompress.

Grab a coffee together, take a walk, or share a laugh over the latest episode of your mutual favourite show (Game of Thrones anyone!?). Remember: you’re not on your own and have support!

go screen-free.

Take time away from your electronics. Read, write a to-do list, schedule an in-person meeting, or otherwise engage in offline activities. Display screen equipment regulations recommend at least a five minute screen break or change of activity every hour.

tidy up your space.

Many say that an untidy desk displays creativity. On the other hand however - clear desk, clear mind.

Take a page out of the Marie Kondo playbook and purge unnecessary clutter.

remind yourself it will pass.

Whatever’s stressing you out won’t last forever. A stressful project, a botched presentation, or a disagreement with your boss will be forgotten sooner rather than later.

five steps to calm

in the office.

Open offices present great advantages such as improved communication and collaboration. Some however find that concentration and productivity can be impacted, resulting in stress.

These five tips can help you keep undistracted and daily targets front of mind:

1. listen to your favourite music

Noise-cancelling headphones can be hugely beneficial in a disruptive or busy workspace. If your workplace allows, pop on your headphones and play music that inspires you - experts say listening to music increases productivity.

 2. just say no to alerts

It’s easy to get side-tracked by constant chat messages and email alerts. Most of these messages aren’t urgent. Set aside a time to go silent and focus on crossing stuff off your packed to-do list.

3. Take advantage of other working areas

Open offices can be noisy when everyone’s on their own schedule. If your workplace has a quiet zone or an area where you can get your head down away from your team, take advantage of this. An hour away from the desk focusing on a particular task can be hugely beneficial.

4. indulge in sunshine

Long periods spent indoors with artificial light tire you out. Vitamin D helps regulate the amount of calcium and phosphate in the body too. Ten minutes of fresh air and sunlight will uplift your mood and keep you positive when things get tough.

5. chew minty gum

Peppermint has an energising effect. If gum isn’t for you, get a rollerball with a peppermint scent and dab it on your pulse points. Like many other essential oils, peppermint is able to provide relief from stress due to its refreshing nature. An added bonus: you’ll be minty fresh for your next meeting.

on your feet

lose the seat.

Experts recommend 150 minutes of activity per week or about 20 minutes per day. Most office workers don’t hit this target. Building activity into your working day doesn’t have to mean hitting the gym on your lunch break.

 

  • Lead a standing meeting
  • Move around when you’re on the phone (a wireless headset helps!)
  • Suggest taking a walk when you need to have a conversation with a colleague
  • Take a stand - integrate a standing desk into your workspace if possible
  • Swap out your office chair for an exercise ball
  • Build 5-minute breaks into your daily routine (for example, at 2:00 p.m. each day, invite colleagues to do a mini stretch)