Whether it’s workload, time pressures, pay issues, holiday allowances, conflict with a boss/manager or general workplace dynamics, our jobs can be the cause of much stress in our lives.
Workplace stress
According to some of the latest research, workplace stress is on the increase. In 2024, 79% of UK employees reported moderate to high levels of stress, with 51% of long-term sick leave is due to stress, depression, or anxiety with some employees experiencing burnout, and poor mental health as a result.
Personal stress
But it’s not just work that can stress us out. Financial and money worries, family issues, lack of sleep/tiredness, illness and life events including bereavement, divorce or separation can be just as disruptive.
So, if you’re feeling stressed, here are a few things that you can do to prioritise both your physical and mental wellbeing through the establishment of healthy daily habits.
- Exercise – Regular participation in short bursts of aerobic exercise (10-20 minutes) decreases overall levels of tension, elevates and stabilises your mood, improves sleep, and self-esteem. Walking, running, cycling, attending a gym, or an exercise class such as spin or Pilates will act as a stress reliever.
- Sleep – Taking it easy and allowing time for rest can significantly help to reduce the impact of stress on your daily life. Prioritising sleep can help relieve stress by lowering your heart rate and blood pressure and by calming and resetting your brain.
- Diet – A diet that’s rich in fruits, vegetables, whole grains, and healthy fats can help to reduce your levels of stress. You can also try to limit or avoid foods and drinks that are high in sugar, caffeine, and alcohol. It’s essential that you stay hydrated too – plenty of water works best.
- Relaxation – Relieve stress, decrease tension, boost your mood and stay calm with powerful relaxation techniques such as mindfulness meditation, deep breathing, muscle relaxation, visualisation, and yoga.
- Affirmations – Positive affirmations like “I am confident,” “I am in control of my life,” “I accept myself for who I am” can help you to reduce stress and anxiety by shifting your negative thought patterns to more positive ones. If you repeat them every day you will start to feel more energised and optimistic.
- Gratitude – Not only does practising gratitude help you to feel calmer, build resilience and improve your sleep, but it also reduces and regulates cortisol, the stress hormone. It also triggers the brain to release dopamine and serotonin, which are associated with happiness. Keep a gratitude journal to help you stay focused.
- Hobbies – Focusing on a hobby, or any activity, that brings you joy and/or relaxation can distract you from worries and gives you a vital break from stress enabling you to focus on something fun, enjoyable, which can either have a calming effect or boost your confidence, mood and overall wellbeing.
- Connections – Connecting with loved ones, whether through phone calls, visits, or simply spending time together, is a powerful way to reduce stress as it provides a social support network, allows you to share burdens, and offers a sense of belonging, which can help you to cope with life’s challenges more effectively.
- Go outside – Nature can help decrease your anxiety levels and can decrease stress and feelings of anger. Exercise can also help this, but it’s even better when you’re outside. Regular access to green spaces has been linked to lower risks of depression and improved concentration and attention.
- Control – Instead of letting things happen and feeling overwhelmed, actively take control and manage the situation. Take charge of your thoughts, emotions, schedule and environment. You can do this by setting boundaries or goals, prioritising tasks, setting aside time for you, or making conscious choices to reduce stressors and achieve more balance in your life.
If you need additional support as you develop new daily habits to reduce your stress levels, please get in touch – debby@total-spectrum.com I can help you to live a better and more fulfilling life.
