Stress at work can cause physical symptoms like high blood pressure, headaches, stomach pains, and restless nights. Deadlines, high-pressure meetings, and juggling that work/life balance can lead to disorders like anxiety and depression as well.

Luckily, there are strategies out there that can help professionals de-stress, leading them to remain more positive and happy. Below are some techniques to help reduce stress.

Make an Action Plan

To stay on top of everything, consider making an action plan and getting organized. Get rid of anything you don’t need in the office that might be cluttering your workspace and organize everything you use on a daily basis so you’ll have one less thing to stress over.

In your action plan, set realistic goals and objectives then prioritize them, and use these goals to evaluate the importance of every task. But don’t give yourself too much to do, as juggling far too much will just lead to more stress. Your daily to-do list should be simple, yet effective, and there are many apps out there, like Evernote, Asana, or even just your online calendar, that can help stay on top of things.

Eat a Healthy and Balanced Diet

More than often than not, professionals that feel down or stressed reach for the bad stuff – junk food or too many caffeinated drinks. A more healthy diet that includes plenty of fruit and vegetables is far more beneficial. Eating complex carbs like pasta, and foods high in fiber will contribute to keeping you productive and will benefit your physical and mental health. Superfoods like blueberries and kale contain mood-boosting antioxidants, and protein foods like chicken are rich in omega-3. These types of food will keep you more balanced and energetic throughout the day, leading you to less stress.

Stay Active

Exercise is a great stress reliever, but some find it hard to commit to, or find it difficult to get motivated in the first place. Regular exercise is a natural stress reducer as it has mood-boosting and endorphin-releasing properties.

Even a short walk does its bit to release endorphins that subdue anxiety, boost energy levels, and improve mood. If you can, aim for a minimum of 30 minutes of activity each day – perhaps a run, or session in the gym. But regular stretches and lots of walking will suffice as well. Just find that balance, but sitting at a desk all day can lead to more stress than it’s worth. If you like audiobooks, a good practice is to listen to them while on the treadmill or just out walking for 30 mins. That way, you’re learning as well as getting in some good exercise.

Surround Yourself with Positivity

Speaking to someone about your worries can help to shed new light on your predicament. These interactions release a hormone called oxytocin which helps to decrease stress, and there are many ways in which professionals can come together in order to tackle stress related issues.

Go for lunch with a friend, find a buddy to run with, or simply pick up the phone and talk to someone. These chats can be work related but they can also be on a more personal level. This type of interaction can do a lot for our mental wellbeing.

Are you prone to stress at work? If so, then what do you do to de-stress? Is there more that employers can do to assist professionals in regards to stress at work?

https://psycnet.apa.org/record/2011-19550-001