Working in an office can be a stressful environment, but the first thing to know is that everyone gets stressed. It is completely normal; in fact moderate, short-lived stress can actually improve alertness and performance and also boost memory.
Experiencing high levels of stress at work however, can have a negative impact on your productivity but also on your physical and emotional health. Your approach to dealing with this is crucial and can mean the difference between success and failure. The only thing you can control is you! The better you are at managing your own stress levels, the more you’ll positively affect those around you, and the less other people’s stress will negatively affect you.
There are a number of small but powerful changes that you can make throughout your working day that can really help you to take control of how you are feeling.
5 SIMPLE TIPS TO CONTROL YOUR STRESS LEVELS IN THE OFFICE.
1. Get into work a little earlier in the morning.
You will be surprised how in control of your day you will feel if you are in work a bit earlier than normal. If you arrive late, your stress levels are heightened and you are starting off your day in the wrong way. Arriving early helps you to take a step back before the office is full and gives you thinking space to get yourself together for the day ahead. Make sure you plan regular breaks into your day and try to leave the building for lunch and some fresh air. In the evenings try to get away from your desk for even 10 minutes as stepping away will help you to briefly relax and recharge.
2. List your tasks for the day ahead
List your tasks in order of importance and try to complete the ‘not so nice’ tasks first, as this will make way for a more pleasant day ahead. Prioritise the more important ‘have to do tasks’ and always factor in some time for those unplanned tasks that may pop up throughout your day. It’s also really important to say ‘No’ to tasks that will add no value to your business day and distract you from what will. Set clear boundaries for your day and try to stay within these timelines as much as possible.
3. Snack smartly
It is important to fuel your body with healthy and nutritious snacks during the day, and avoid high sugar foods. Fruit is the most convenient and healthy food to snack on throughout the day, and provide you with a natural sugar boost. Low blood sugar can make you feel anxious and irritable while eating too much can leave you feeling lethargic. Try to choose smartly by choosing super foods that have high levels of anti oxidants and magnesium that provide very strong health benefits and are proven to reduce stress. See below for example green tea is super anti-oxidant and Avocados have major magnesium and vitamin benefits. Also if you find yourself drinking too much coffee, try to substitute it with a decaf option, and make sure you drink enough water throughout the day to stay hydrated.
4. Don’t be afraid to ask for help
If you’re overwhelmed and feel like it’s all getting too much, take 5 minutes to clear your head. Get away from your desk and take a few deep breaths. This will restore balance and will leave you feeling calm. If you are feeling stuck on something or frustrated at your lack of progress simply asking someone or their thoughts can be just the trick. A fresh pair of eyes works wonders!
5. Positive thinking
If you see the downside in every situation you will drain yourself of all energy and motivation. Try to change your approach. Look for positive aspects to your work, focus on what’s working and what wins you have already achieved for that day. Pat yourself on the back once in a while. Avoid negative thinking co-workers. Remember attitude is everything.
The below info graph from Jeremy Hunter identifies some mindful exercise that you can apply to allow you to take better control of you at work.
Minding you at work next generation
When you set unrealistic goals for yourself or try to do too much, you’re setting yourself up to fall short. Aim to do your best, no one can ask for more than that. It is important to put yourself first during the working day, and ensure you are fueling your body and mind with positive thoughts, and nutritious foods. Make sure you keep those stress levels at bay, and avoid burning yourself out.