We all have been stressed. Sometimes a bit, sometimes a lot, but it’s a safe assumption that everyone will experience stress at any given point in their lives. The workplace is no different, considering we spend a portion of our day dealing with deadlines, colleagues, expectations and revenue, we’ll likely experience stress to some degree throughout the day, the week or the year. And while stress isn’t considered a disease, if not “treated” properly and promptly it can lead to physical and mental problems. From interfering with your metabolism or losing your hair to increasing the risk of heart disease and other serious issues

Learning how to deal with stress at work can be somewhat challenging at first, but taking the right steps helps us get in better shape, both physically and mentally—in and outside of the workplace.

Meditation

Something as simple as taking deep breaths while counting to 10 counts as meditation and its impact is noticeable straight away. We live busy fast-paced lives so not everyone has the time to become a monk, and we don’t have to. Meditating for as little as a couple of minutes every day will lower blood pressure and cortisol levels. It also activates the parasympathetic nervous system which can lead to a better mood and emotional balance. Quite helpful before a meeting, a presentation or starting a new task with a tight deadline.

If we turn it into a habit, it’ll strengthen our mind and the way we respond to stressful situations—As philosopher John Locke once said: 

Healthy Diet

We are what we eat, and while no one orders a double-stress burger for lunch, what we put into our bodies can drastically affect how we feel during the day. Whole foods, fruits, and vegetables (especially green ones) help us to maintain balanced blood sugar and grant us a steadier energy supply.

Foods rich in omega-3 fatty acids such as fish and walnuts support brain health and reduce symptoms of depression and anxiety, while vitamin Bs (found in greens, eggs, and legumes) produce serotonin and dopamine, which are neurotransmitters that regulate our mood. 

The right foods will help keep our Cortisol (stress hormone) balanced. High levels of this hormone can interfere with our learning capabilities, concentration, our memory, and even affect our immune system’s performance, which in turn could lead to more serious problems, weight gain, higher blood pressure, etc.

Opening Up

Seeking better ways of communication at the workplace is key to staying on top of our mental health. Honest and open conversations whenever possible will not only allow us to verbalize what’s stressing us or help us manage expectations, it can also open up paths to more collaboration and a lighter load. A problem shared is a problem halved. 

After work, opening up with a partner or a friend can alleviate stress and give us new perspectives on the issues we’re dealing with. And while they might not know how to fix our work problems, they will always lend an ear to listen, empathise, offer their support or join us in a good old-fashioned anti-Karen post-work venting roast. 

Sleep Well

Getting a good sleep every night is essential for stress management, it affects our brain’s ability to deal with emotions, regulates hormones and restores our physical and mental energy, it also gives our body time to reset after a long day and boosts our immune system. A well-rested brain processes information more efficiently and calms our nervous system, while a well-rested body can cope with the physical symptoms of stress and anxiety a lot better.

Work Out

It might sound a bit cliche and not what we’d like to do after a long day’s work or to wake up earlier for, but, working out has a huge impact on our physical and mental health. It releases endorphins in our brain and lowers cortisol levels as well. Endorphins are our body’s natural “feel-good” chemicals. A boost of these at the start of the day will help us kick off on a higher note and provide focus, mental clarity and resilience.

If rising up to lift some weights doesn’t sound as appealing, working out in the afternoon is our second option. Not only does it help as a healthy emotional release, but it’ll also aid with better sleep and allow us to step away from work and focus on ourselves.

Doing exercise regularly (combined with a healthy diet) has a direct impact on our self-esteem and self-confidence, it teaches us and our bodies how to deal with physical stress while making us stronger. When we feel and see the progress we make at the gym, it allows us to realise that we’re quite capable of dealing with challenges not just in the workplace but in life overall.

Dealing with stress at work, or in any other aspect of our lives will always pose a challenge, some times it’ll be harder than others and many things are beyond our control. By working on all these things we are giving ourselves tools and armour to cope when things get tough. It’s important to focus on ourselves first and do regular check-ups to ensure that we’re doing our best, not only to meet that tight deadline but also to take care of our body and mind. 

— Marcus Aurelius