Getting one’s stress under control is tough. And when work starts getting the better of you it’s even more of a challenge to get the balance right. As we begin a new year, now is the time to actively tackle your stress. Here we share 10 tips that you can implement over the next couple of months – try to focus on one every four weeks and you’ll be amazed at the results!
1. Get active during working hours
Exercise is a great way to maintain balance and combat stress. At your desk, schedule this every few hours, with the best being short movements throughout the day. Make sure you put time aside in your diary for a good workout as well – find something you enjoy doing as it will make it easier for you to stick with it. Do some stretching exercises, go for a walk or start with Tai Chi!
2. Plan a clean-up day
Personally, I find that if my desk is cluttered, so is my mind. Working in a clean and open space has been proven to promote calmness, so take some time at the beginning of the year to clean your office space and catch up on your filing. Digital cleaning is also important – delete or store old files, reorganise your folders, clean up your hard drive and generally get sorted for the new year ahead!
3. Listen to music
Did you know that music reduces stress? You can actively influence your heart rate and inner peace by listening to calm music. Slow music calms you down and your body produces oxytocin, which makes you relax. So, if you’re working grab a pair of headphones and put that music on!
4. Relaxation exercises
When you’re stressed, your muscles tense without any beneficial effect. This leads to unnecessary aches and pains, and even headaches. Try this relaxation technique instead for every muscle group:
- Tension: Tense a certain muscle group increasingly stronger to the level of maximum tension (avoid pain and cramping)
- Hold: Hold the contraction for 5 seconds
- Relax: Say the word ‘relax’ to yourself. Then relax completely. Take a few minutes to see what you feel.
5. Stop complaining
It may sound harsh, but if you’re stuck in a negative spiral it’s going to be difficult to deal with your stress. Sometimes things just happen, and if it’s out of your hands or can’t be reversed, there’s no point in complaining about it anymore. Try to recognise these moments and to actively stop moaning when you hear yourself going on and on.
6. Turn off your notifications
The never-ending stream of emails and social media posts that bombard us on a daily basis can be a major trigger of stress. Avoid the tendency to look at every sound on your phone by turning off the notifications from certain apps during work hours, in your phone settings. Do you want to focus completely on a task? Let your colleagues know that you will not be available for a few hours and mute your e-mail notifications and ring tone.
7. Take up a hobby
It may not sound work related, but a very important part of the work process is recharging. Besides your work, you need something else to give you energy and make you feel alive! Many people give the excuse that they are too busy for this, but think about how you spend your time outside of work? Are you scrolling through your phone or watching Netflix? Use this time to try out new hobbies instead, and discover what energises you. Learn to play a new instrument, paint or take dance lessons with your partner. On the SkillsTown platform we have several courses where you can learn both physical and mental relaxation.
8. A fixed day and night rhythm
Have a good work/rest rhythm. Plan fixed working hours as far as possible – decide for example, that you will stop working after 6:00 pm and leave your computer off. This way you give your brain some rest.
A good night’s sleep is also important to maintain this rhythm. Set your bedtime on your smartphone so that you have something to keep you on track and no longer receive notifications after this time. This way you can start afresh the next morning.
9. Work on your time management
Effective time management means that you will be on time for appointments or meetings, get better results, and have the time to enjoy your achieved objectives. In short, less stress! Who wouldn’t want that? Here are some tips to get you started:
- Keep an overview of your tasks and focus on those with the highest priority.
- Plan the tasks that require the most concentration when you’re at your most energetic. Save less complicated tasks for other times.
- Do you say “yes” to every project? This keeps you chronically busy, often with things you don’t even enjoy. Saying “no” is the only way to regain control.
