How to Reduce Stress at Work in 5 Simple Steps

How to Reduce Stress at Work in 5 Simple Steps

It is inevitable that at some point we all experience stress. When we are stressed, our body releases a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine. If not managed property, increased stress can be damaging to our health and lead to high blood pressure, heart disease and diabetes.However, there are a few things we can do to help manage our stress levels which are especially effective for those of us stuck in the office all day.

Get up and moving

Exercise is the ideal stress reliever as it raises your heart rate and gets the blood flowing; boosting your mood and focus. When at work the quickest and most effective form of stress relieving exercise is stair climbing. Stair climbing is officially classed as a vigorous exercise and releases your brain’s feel-good chemicals, called endorphins, which make you feel happier. Building stair climbing into your daily work routine is a great way to manage your stress and help you focus more effectively.

Step away

When stressed, the body thinks it is under attack and switches to 'fight or flight' mode. Sometimes the best method for managing stress is simply walking away from a difficult situation. If you feel stressed at your desk, simply step away for a minute and clear your thoughts to better deal with the situation.


Breathing is also a great tactic to control stress. As the pressure mounts and deadlines loom, breathing slowly and in a regular rhythm will help you to calm down. Radio presenters often use this tactic to manage their demanding workload on air.

Manage your time

One good tip - don’t over-commit or take on too much. You will end up reducing your productivity and getting stressed as a result. Try to prioritise and organise your tasks by importance and deadline.

Always prepare in advance and allow extra time for those unexpected tasks that arrive with a tight deadline. If you finish your jobs early, take a small break. They can help you focus and improve your productivity, making you feel better about your work. Again, simple things like walking away from your desk, climbing the stairs or even having a quick snack are all good stress relievers.

Sharing is caring

Talking to someone is a good way to reduce stress. By sharing your thoughts and feelings with a friend or colleague, it can help you to let off steam. If no one is available when the time comes, simply write down any worries and anxious thoughts on a piece of paper. This is a great way to help you identify any recurring stress patterns and work to reduce them happening again in the future.
There are many aspects of life that can cause stress. It is important we manage it before it develops into a serious illness. By making small healthy changes to our busy lives, however, we open the way to creating big habits for our future selves in managing and controlling stress.



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Wednesday, 17 July 2019
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