A bit of pressure at work can be motivating, but when the pressure becomes too much, it can lead to stress. If you feel unable to cope, it’s crucial you find ways to manage your stress as it can lead to health problems, including heart palpitations and headaches, which can eventually cause complications such as high blood pressure.
Signs that you are stressed may include feeling anxious, having trouble concentrating or not being able to sleep. Recognising these signs is the first step towards tackling it.
There are some simple strategies that can help you to improve your workplace wellness.
Exercise is a great stress reliever. Aerobic exercise raises your heart rate and gets the blood flowing, which can help to boost your mood. Anything that gets your heart pumping and makes you hot will help. When you’re in the office, climb the stairs. Stair climbing is classed as a vigorous exercise and releases your brain’s feel-good chemicals, called endorphins, which make you feel happier. Build stair climbing into your daily routine as a way to manage your stress and help you focus more effectively.
Walking away from a stressful situation, or if you feel stress mounting, may help you to clear your thoughts and better deal with things. Breathing slowly and in a regular rhythm will help you to calm down. Go for a walk or climb the stairs to release endorphins or just find somewhere quiet to sit for 10 minutes.
Manage your time
Don’t over-commit yourself or try to cram too much into your day. Be realistic with your expectations and learn to say no. By taking on too much, you could end up doing nothing well. Try to prioritise your tasks and move things that can wait to the bottom of your to-do list.
Make sure you take regular breaks. It can be tempting to keep on going to get the job done but taking a short break will help you focus and improve your productivity. You’ll feel better about your work. Walk away from your desk, climb some stairs and try to get out for a break at lunch.
Extra hours in the workplace mean you might not be doing what you really enjoy so set aside a couple of evenings a week away from work if you can.
Talk to someone
If you feel the signs of stress, try to deal with it before it makes you ill. Talking to someone is a good way to reduce stress and sharing your thoughts and feelings with a friend or a colleague can help you to let off steam.
Speak to your manager as many encourage workplace wellness and will help find a solution.
Employers have a duty to ensure the health, safety and welfare of their employees.
Avoid unhealthy habits
Don’t rely on alcohol, smoking or caffeine as a way of coping with your stress as these won’t solve your problems over the long-term. They only offer temporary relief and are likely create new problems.
Useful links and reading:
Rate your building for calorie burn and use the stairs for an instant stress buster during the day. You’ll be helping others too!
NHS Choices: advice on managing stress in the workplace.