80% of us experience work-related stress, so it’s probably time to do something about it. Learn six methods to overcome workplace anxiety.
There is no way to avoid all workplace stress, or any stress for that matter, especially in the fast-paced, tech-savvy world we live in. How do we manage to continue being our finest-selves when we’re not at our best?
The pressure to reach your next goal, having fewer people to confide in and adapting when things don’t quite go to plan all contribute to increased worries and anxiety. Life demands a lot of you, and it can feel like there is no time to relax, but it is essential to find periods to decompress and recharge so you can keep going. Taking time for yourself is beneficial not just for you but for everyone around you.
With that in mind, what are the best ways to reduce stress, and how can you find a renewed sense of energy in the workplace?
Six ways to reduce stress
Stress manifests in all kinds of ways, and it’s not easy to rebalance when you’re stretched too thin. Its source comes from all areas of life, not just the workplace, so let’s review six ways to relieve stress:
Find a reason to laugh
When you’re stressed, laughing is probably the last thing you want to do, but bringing a lightness to your day and approach to work can help you put things into perspective and provide some relief during a challenging situation. Can you remember the last time you couldn’t help but laugh? What was it that pushed you over the edge? Research from the Canadian Family Physician Journals supports the belief that laughter has stress-relieving qualities, reduces pain, and improves healing. It feels good to laugh - have you ever noticed how everyone else can’t help but join in either?
Here are a few funny videos to get started:
2. Take a break (having a KitKat isn’t necessary)
It’s easy to become preoccupied with work and feel reluctant to have a break, especially when time is tight and deadlines are looming. However, doing something as simple as making a cup of tea, stretching at your desk or looking out the window can help you make more significant progress on the task at hand. Carve out time during the day to switch off and take a lunch break! The world won’t end if you take an hour to eat your food and have a walk around the block. At the very least, take a 20-30 minute break to connect with the natural environment around you, which has proven to reduce stress, according to findings from a Frontiers in Psychology research article. If you work in a city, this isn’t as easy as it seems but searching for local parks, ponds or gardens will give your mind a break and provide a place for you to recharge during the day.
3. Meditate
I’ve said it before, and I’ll say it again: start a mindfulness meditation practice. I use the Headspace app, but there are many other tools out there to get you started. You could even find a local group or institution that provides guided meditations and a space to meet other people who can share their experience.
When you first start, it might feel like you’re not doing very much, but you’ll be giving yourself a well-deserved gift to pause, connect with what’s going on internally and become more aware of the physical space around you. It might sound fluffy or even easy but understanding yourself better gives you an increased power to be self-assured, less affected by other people’s agenda and feel calmer. Furthermore, research has proved that mindfulness meditation can reduce stress, improve the immune system, and lower fatigue, according to Jama Internal Medicine data.
Top meditation resources:
4. Unplug from your emails
When there is a constant stream of other people’s thoughts thrust upon you, it’s no wonder you find it difficult to switch mindsets seamlessly and fully absorb the information needed for a specific task. It’s stressful to feel like you never really get anywhere, and things continue to land on your plate. Take the unorthodox action of totally unplugging from your emails. Drastic, I know, but if you’re able to focus and bring a little stillness to your day, who knows what you could achieve? A study at the University of British Columbia found that participants were less stressed when they checked their emails fewer times a day, no more than three times in total, to be exact. Is this something you could try? Give it a go for even an hour to see how much better you feel.
5. Learn something new
The old saying that you can’t teach an old dog new tricks is far from accurate. Life is a learning journey, but when we’ve got our heads stuck in the day-to-day, this can be easy to lose sight of. The NHS recommend learning something new as a stress-busting tactic; what have you always wanted to do? What would give you an edge over your peers, and how can this help your business? Be inventive, it doesn’t need to be work-related, and you might even find that new skills learnt outside of work will enhance what you’re doing in the office.
6. Help someone else
When was the last time you did something for someone else? It makes us feel good, and it has ripple effects beyond what we can imagine. When people do selfless things for you, I’m sure it sticks in your mind. You won’t lose anything by being kind, and living through a pandemic presents us all with the opportunity to reconnect and help each other where we can. "The more you give, the more resilient and happy you feel," says Professor Cooper in a research paper from the NHS. It sounds pretty stress-reducing to me; it’s worth a shot, right?
Increased awareness of mental health and ways to look after our mind and our bodies is on the rise, but so is stress, anxiety, and depression. A survey from the CIPD revealed that 46% of respondents said stress was a common cause of long-term absence, with mental ill-health as the most common cause.
Improving our mental health
I feel stressed when I’ve got far too much to do at work and home. I feel the urge to keep going when I’m stressed, but I’ve got to remind myself to take breaks and switch off when I can. Giving myself this space is valuable, as my mind gets an opportunity to relax, and when I come back to what I’m doing, I can view it with fresh eyes and approach it from a new angle.
Stress affects us all whether we like it or not, and sharing your experience often allows people to open up about what it's been like for them. In recent months I’ve spent a lot of time exploring coworking spaces in Brighton, and I’ve been delighted to notice that mental health is high on the agenda. One coworking space even had a dedicated Wellbeing and Mental Health Specialist, and the staff were mental health first aid trained. Who would have thought this would have been a reality even five years ago?
Luckily, most of us won’t always feel the effects of stress daily, but when things get the better of us, use these simple techniques to manage and cope with it.
What do you do to reduce your stress levels? It is obvious when other people are stressed, and what do you notice about their behaviour? How can you help? How can people help you? I’m keen to hear what you’ve got to say about the effects of stress on your work and your personal life. Leave me your comments, and please share this blog.
