Health & Wellness Hub

How To Manage Stress in and Out of the Workplace

Aug 9, 2023 3 mins reading time

Lifestyle tips and supplements to support energy production, relieve tiredness, and assist the body with a healthy response to stress.

woman sleeping soundly

In today’s fast-paced and demanding work environments, stress has become a constant companion for many individuals. Stress is not limited to the workplace, however, and many people deal with stress in other aspects of their lives.

Managing stress is crucial for maintaining our wellbeing, as well as productivity in and out of the workplace.

Luckily, there are a number of strategies that individuals can employ in order to help manage stress levels and support a healthy stress response in the body while prioritising sleep and rest, helping to relieve tiredness and fatigue and supporting energy levels throughout the day.

Strategies to Manage Stress Levels

When left unmanaged, stress can significantly impact our health. Prolonged exposure to stress hormones like cortisol and adrenaline can impact our health in a number of ways.

Chronic stress may weaken the immune system and disrupt sleep patterns. It can also cause mood swings and difficulty concentrating.

Some common signs of stress to look out for include frequent headaches, muscle tension, irritability, changes in appetite, fatigue, and withdrawal from social activities. Some individuals may experience feelings of being overwhelmed and notice a decline in productivity.

Identify Stressors: Understanding the root causes of stress is essential. Take note of triggers such as excessive workload, poor communication, or lack of control. Awareness helps in developing targeted coping strategies.

Prioritise and Delegate: Organise tasks based on urgency and importance. Learn to delegate responsibilities when appropriate to alleviate workload and reduce stress levels.

Time Management: Efficiently manage time by setting realistic goals, creating schedules, and making use of technology such as digital calendars and time management apps.

Practice Assertiveness: Learn to set boundaries and communicate your needs effectively. Saying ‘no’ when necessary and expressing concerns can help keep stress levels in check.

Seek Support: Cultivate a strong support system at work. Reach out to colleagues, supervisors or employee assistance programs to discuss challenges and explore potential solutions.

Supporting a Healthy Stress Response in the Body

Supporting a healthy stress response in the body is essential because it helps maintain overall wellbeing and reduces the risk of being affected by the various health issues that prolonged stress can cause.

Exercise Regularly: Physical activity releases endorphins, which improve mood and may help to reduce stress. Engage in activities like walking, yoga or swimming during breaks or outside of work hours.

Deep Breathing and Meditation: Incorporate deep breathing exercises and meditation techniques into daily routines. These practices help to activate the body’s relaxation response, reducing stress and promoting calmness.

Mindfulness: Stay present and focused on the current task at hand. Mindfulness techniques, such as mindful eating or mindful walking, enhance self-awareness and can help reduce stress levels.

Healthy Eating Habits: Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine, sugary snacks, and processed foods, as they can contribute to increased stress.

Stay Hydrated: Dehydration can exacerbate stress symptoms. Keep a water bottle at your desk or with you throughout the workday and aim to drink enough water consistently throughout the day.

Consider Supplements: Supplements including B vitamins and ashwagandha may help support the body’s stress response.

The Importance of Sleep and Rest

Prioritising rest and high-quality sleep is crucial in managing stress as it allows the body and mind to recuperate, while promoting emotional wellbeing and resilience.

Establish a Sleep Routine: Create a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night. Avoid electronic devices before bed and create a calming pre-sleep routine.

Create a Restful Environment: Ensure your bedroom is quiet, dark and at a comfortable temperature. Invest in a supportive mattress and pillow to optimise sleep quality.

Power Naps: Take short power naps (15-20 minutes) during breaks, where possible, to recharge and boost productivity. Be mindful not to exceed this time, as longer naps can interfere with nighttime sleep.

Breaks and Time Off: Take regular breaks during the workday to rejuvenate. Utilise public holidays and annual leave to rest and recharge. Engaging in hobbies and spending quality time with loved ones can further promote relaxation.

Relieving Fatigue and Tiredness and Supporting Energy Levels

Ergonomics: Ensure your workspace is ergonomically designed to reduce physical strain and fatigue. Maintain proper posture, use an adjustable chair and position computer screens at eye level.

Stretch and Move: Incorporate stretching exercises and short walks throughout the day to alleviate muscle tension and enhance blood circulation. Engage in regular physical activity to boost energy levels, improve fitness levels and feelings of wellbeing. Choose activities that you enjoy or those that have a social component in order to make exercise fun and sustainable.

Stay Hydrated: Dehydration can lead to feelings of fatigue, which is why it’s important to drink water consistently throughout the day in order to remain properly hydrated and to maintain energy levels.

Balanced Nutrition: Consume a well-rounded diet consisting of nutrient-dense foods that provide sustained energy throughout the day. Incorporate whole grains, lean proteins and healthy fats into meals.

Avoid Overworking: Set realistic expectations for yourself and avoid overworking. Remember that rest and balance are essential for long-term productivity and wellbeing.

Seek Professional Help: If fatigue persists despite lifestyle modifications, consult a healthcare professional to rule out underlying conditions and receive appropriate guidance.

Healthy Relationships: Foster positive relationships with colleagues and maintain a supportive work environment. Social connections can help to increase motivation and energy levels.

Supplements to Relieve Fatigue and Support Energy: For supporting energy levels, supplements such as vitamin B complex (containing vitamins B12, B1 and B2), iron, COQ10 and ginseng may all provide benefits. It is important to consult with a healthcare professional to determine the right supplements and dosages for individual circumstances.

Stay Productive and Fulfilled

Managing stress effectively both in and out of the workplace is important for maintaining wellbeing and productivity.

By implementing strategies to manage stress levels, supporting a healthy stress response in the body, prioritising sleep and rest, alleviating fatigue and tiredness, and promoting energy levels, individuals can enhance their overall work experience and lead healthier, more fulfilling lives.

Struggling to focus due to stress? Check out our latest article to discover the leading causes behind concentration issues and get actionable tips to boost your focus. Dive into the details in our article, "6 Reasons Why you Can’t Concentrate."

Remember, it’s essential to tailor these strategies to individual situations, needs and preferences to achieve the best results.

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