When you have managed to find a career you want to pursue, it is bound to have an element of stress. Stress can push you to strive harder and become more successful, but you can easily become overwhelmed and unproductive if you don’t find ways to minimize it.
The demands of technological advancements such as AI, deadlines, meetings, and constant online connectivity with colleagues can often leave you feeling drained. So here is a toolkit of effective techniques to help you navigate workplace stress and stay focused and resilient.
Schedule a mid-morning or mid-afternoon break and get outside — without your mobile.
Getting outside and spending time in nature can be a simple yet powerful way to help manage stress and anxiety. Even a short walk or sitting outdoors for 15 to 20 minutes can have measurable benefits.
Taking a break from screens and devices allows our minds to unwind and restore mental clarity. Exposure to fresh air, sunlight, and natural scenery triggers positive physiological changes in the body and mind. Sunlight helps boost serotonin levels, a hormone that elevates mood.
Being around trees and in green spaces has been shown to lower cortisol levels that are elevated by stress and reduce blood pressure and heart rate. Practicing mindfulness techniques like deep breathing and meditation is also often easier when surrounded by nature.
Making outdoor time part of your self-care routine — in addition to taking a break outside during your workday — can give you a regular chance to reset mentally and gain perspective on any challenges you are facing. Whether it’s taking a hike, having a picnic, or simply sitting on a park bench, being outside in nature has been scientifically proven to reduce symptoms of anxiety. Getting outside every day, even briefly, is one of the most effective ways to equip yourself to handle life’s stresses from a more centered, resilient place.
Use Professional Business Services
If you think your company should consider using outside business services, note the ones you think would be useful and why, and speak with higher management.
Services like virtual mailboxes offered by myUKmailbox take the hassle out of mail management, freeing up staff time and energy.
Similarly, maintaining up-to-date cybersecurity keeps data safe and averts the enormous disruption caused by breaches. Antivirus software, firewalls, and employee education minimize dangerous IT risks that can derail focus.
Even if sourcing business services isn’t part of your duties, it’s an opportunity to position yourself in alignment with the company’s overall aims. You can also use it as an opportunity to demonstrate that you are focused on contributing to the broader organizational goals and objectives.
Create Work Intervals
Explore techniques like the Pomodoro Technique or time blocking to enhance your productivity. These methods encourage focused work intervals followed by short breaks, optimizing your efficiency while preventing burnout.
Workplace stress is inevitable in professional life, but it doesn’t have to dominate your well-being. By incorporating these strategies into your routine, you can build resilience, maintain balance, and navigate the pressures of your role with greater ease.
Living authentically and expressing our true selves can be a powerful antidote to stress and anxiety. Trying to conform to others’ expectations or hide parts of ourselves takes a psychological toll. Being authentic allows us to let go of the need for approval and focus on what really matters to us. It enables us to set boundaries and priorities that align with our values instead of constantly trying to please everyone else.
When you embrace your authenticity and stay grounded in self-acceptance, you are less likely to be thrown off balance. You believe in your abilities and become resilient enough to approach setbacks or criticisms confidently. Don’t be afraid to communicate honestly with your colleagues and supervisors.
Trying to act in a specific way is an extra stress you don’t need. Sharing your unique perspectives and challenges can also encourage others to act authentically, ultimately creating a more supportive work environment.
Find Control Through Healthy Choices
Simple changes — such as always having a bottle of water, swapping the occasional coffee for herbal tea, and ensuring you eat some fruit — can all make a difference. Not only will they improve your physical health, but every time you make a healthy choice, you give yourself control over how well your body is equipped to handle stress.
Remember, managing workplace stress is ongoing, and you won’t always manage to do it! Sometimes, all you can do is accept certain times of the month or year will be stressful and focus on what you can control.