Surveys suggest that stress at work is the most common cause of stress among UK adults.
Most people will have days that are tougher than others, but you should never have to endure prolonged periods of stress.
In this guide, we’ll provide some simple tips to make the working day less challenging.
1. Make a plan
Starting the day with a clear vision of what lies ahead can help to:
- increase clarity
- prevent confusion
- provide a roadmap to help you work efficiently
Write a list every morning or before you log off for the day so that you know what you have to do, and prioritise tasks.
Tackle the most important or difficult jobs first and use lists or spreadsheets to stay organised.
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2. Ensure you have the right equipment, tools and technology
There are few things that are more frustrating when you’ve got a busy day ahead of you than not having access to the tools you need or experiencing technical problems.
Try to ensure that you have the right equipment, and address issues with computers, machinery or any other gadgets or equipment you use as promptly as possible.
If you’re self-employed, or you’re working from home and you don’t have access to IT support, you can use guides and video tutorials to help you troubleshoot and solve tech problems.
3. Manage your schedule
Managing your schedule is one of the most effective ways to improve your work-life balance and reduce work-related stress.
If you tend to work overtime every day, or you never have time for breaks, now is the time to take control of your diary.
- Establish a routine, which enables you to take breaks and spend sufficient time away from your desk.
- If you are employed, speak to your boss about altering your hours or reducing your workload.
- If you are contracted to work 36 or 40 hours per week, for example, you shouldn’t be leaving the office at 8pm every day.
- Use your diary to arrange meetings and work events, and block out time to unwind, relax, socialise and have fun.
It’s important to learn to say no if you are exhausted, you’ve been doing too much overtime, or you’re craving some downtime.
4. Exercise
Exercise is one of the most powerful natural tonics for stress, anxiety and low energy levels.
Regular exercise can help you to manage and reduce stress and anxiety, it can provide an outlet for expressing emotions, it can boost energy levels and it makes you feel great.
When you move your body, the levels of serotonin and dopamine in your brain increase and your body releases endorphins, also known as happy hormones.
Even if you only have 15 or 30 minutes at lunchtime, go for a walk, do some stretching, take your bike out or jog around the park.
You can also use your evenings or get up early in the morning to work out at home, go to exercise classes or catch up with friends while you walk or run.
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Everyone has stressful days at work, but if you feel like there are more lows than highs, or you constantly feel as though you’re swimming against the tide, it’s important to take action.
Make a plan for each day, manage your schedule, make sure you have the tech and tools you need and make time for regular exercise.