Stress Relief @ work

January 4, 2022

The workplace is a unique environment, and employees who are under stress at work can feel that their jobs are becoming too demanding. If you find yourself in this situation, the best thing you can do is try to put a stop to your stress right away. According to the American Psychological Association (APA), the longer you let your stress go, the worse it can become. Stress can make even simple tasks more difficult to accomplish and cause you to make mistakes.

Whether your job is stressful because of external factors or because of issues within the company, there are a number of ways you can get stress relief at work. The first step is knowing what causes stress at work and learning how to combat these triggers. You should also understand what situations seem to bring out the most stress for you so that you know when it's time to ask for help, whether it be from a colleague or a professional.

There are many different aspects of work that can cause stress and anxiety, including heavy workloads, deadlines, long hours, and tough bosses. The APA recommends that employees actively seek ways to reduce their stress levels and be mindful of their behaviors while they're in the office. 

So how to build resilience at work? Here are some recommendations for stress relief in the office: 

Exercise Regularly

A great way of coping with stress, is to exercise frequently If you don't get enough exercise, attempt regular activities like brisk walking, jogging, cycling, swimming, and so on. There will be additional health benefits because of this. 

Exercise releases endorphins that make you feel better about yourself and more able to cope with stress. Staying physically fit can also improve your self-confidence and self-esteem.

Take up a sport or exercise activity that you enjoy. If you are good at it, great! Focus on your strengths and build on them and the bonus is stress relief. If not, try something different – you may find that what you thought was a weakness is actually a strength. You might consider becoming a member of a club or organization related to sports or other physical activities you enjoy – meeting new people can be very beneficial to your self-esteem.

Improve your posture

Having good posture can also reduce stress by improving your physical and mental state and help you when coping with stress.  

A 2012 study from the Ohio State University. found that sitting up straight can improve thinking skills, confidence and memory. Researchers believe that the physical act of sitting up straight can enhance our attention to detail and ability to focus, making us better equipped to deal with stressful situations.

A straight spine also improves breathing and circulation in the upper body; another way to elevate mood leading to stress relief. By strengthening your core muscles, you'll be less prone to slouching or 'drooping' over your computer or during a tense meeting at work. This means you'll have a greater oxygen supply circulating throughout your upper body, which will help you feel more energized, alert and focused throughout the day.

It's also possible that it improves posture by strengthening your core and upper back muscles. This means you're less prone to 'droop' and generate strain on your upper back and neck when you sit. It could also result from increased heart rate, respiration, and blood flow in the upper body, which improves oxygen supply to muscles.

Take a break


Me time is a great option when asking how to reduce stress at work. Whether you're watching TV, going to the movies or just reading a book, these are all ways to take a break from your problems and unwind. Make sure that you don't spend too much time worrying about problems when you are relaxing. If you do, your mind will be filled with negative thoughts and you won't be able to relax properly.

Create a list of things that make you happy. This might be a long list, but making it will help remind you of all the good things in your life and how much there is to be grateful for. When something comes up in your day that is causing you stress, refer back to this list and think about how lucky you really are.

Break it up into smaller pieces

Life can be stressful, and the hustle and bustle of the working world doesn't help. It's not uncommon to feel overwhelmed by your to-do list at work.

If you have a busy schedule and a lot on your plate, break huge chores down into smaller parts to help you manage your time better and help build resilience at work. For example, if you have a big project due in a few days, break it down into smaller weekly chunks of tasks and deadlines. This will help you stay focused and finish the project faster.

Don’t get square eyes

A lot of us spend a huge chunk of our days working on a computer. It's important to take frequent breaks from the screen, especially if you're staring at small text for hours.The easiest way to get started is to set a timer for every 30 minutes, and then get up from your desk and walk around for five minutes. Once you've done this for a few hours, you'll feel less fatigued and more inclined to keep working — and you might even be more efficient

Eyesight is one of our most important senses, so it's worth taking care of it by preventing eye strain. If conditions are right, you can use your monitor without causing damage to your eyes. If not, you may want to consider wearing an anti-glare filter.

Frequent breaks also help reduce stress. When you have a hectic schedule, it can be hard to remember that sometimes all you need is some time to relax. 

Ask for help

You can’t stop the pressures of work entirely, but with the tips above, you can manage them better. Ultimately, you have to find what works best for you and remember that you’re not in this alone. Getting help and support is an important part of managing your stress levels, so don’t be afraid to ask for it when you need it.

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