5 Strategies for Reducing Stress at Work

Workplace stress has become particularly prevalent due to several interconnected factors. The cost of living continues to rise, accessibility to food continues to decrease, and electronic devices allow us to always be available to our jobs. The job market also appears to be in favor of the employer, which means employees are well aware that the power gained in 2020 during the COVID-19 Lock Down has shifted from their hands back to employers. To recognize you are replaceable is stressful.

Biologically, anxiety is spiked when our nervous system feels threatened. The amygdala sets off an alarm which triggers a part of the brain responsible for stress hormones, and another part of the brain (hippocampus, responsible for memories) is triggered to put this threat into context. A stressful work environment will have an abundant memory bank of ‘this is bad.’

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Over the last two (2) weeks, how often have you been bothered by the following problems?

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12%

Question 1*

Feeling nervous, anxious, or on edge

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 2*

Not being able to stop or control worrying

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 3*

Worrying too much about different things

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 4*

Trouble relaxing

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 5*

Being so restless that it is hard to sit still

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 6*

Becoming easily annoyed or irritable

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 7*

Feeling afraid, as if something awful might happen

Not At All	Several Days	More than Half the Days	Nearly Everyday

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Deeper than that, why does it all feel so bad? A missed email is just an email, right? The world surely won’t blow up! Without mindfulness practice, our minds definitely begin to think the worst is going to happen from those stressors. Remembering that there is a feeling of replaceability touches on a prehistoric need for community that humans developed over 300,000 years ago. The way today’s (perceived) rejection could mean loss of job and thus a loss of income and livelihood, our neolithic relatives also faced loss of livelihood when a group rejected them.

Adopting sustainable routines can significantly alleviate workplace anxiety. Recommended daily practices include:

• Treating all physical ailments (medicine can be beneficial, consider seeing a doctor when feeling ill).
• Eating a balanced diet (a combination of protein, vegetable, and carbohydrate are always a good choice).
• Drinking a healthy amount of water.
• Avoiding mood-altering substances during times of high stress (this includes caffeine).
• Sleeping a sufficient amount is a big part of everyday health. Many therapists I know will work on sleep hygiene early in the therapeutic process because sleep is that important.
• 30 minutes of joyful exercise 3-5 days a week is also recommended to help manage stress.
• Engaging in mindfulness and progressive muscle relaxation.

Here are a few ideas that are more directly linked to work:

• Do not work before or after office hours/your contracted hours. If possible, leaving your computer at the office (or off at home) can help reduce the temptation. If communication apps have to be on your phone, turn the notifications off when you are not at work.
• Take your lunch break away from your desk.
• Go outside for at least 10 minutes during the lunch break—enjoy the sun.
• If headphones are allowed, try listening to bilateral stimulation music while working. This music goes between your ears and can have a calming effect.
• Keep snacks that give a boost in energy on hand (things like nuts, fruit, a little protein).
• Try doing 10 squats every hour on the hour.

Various resources can support ongoing stress management:

Third-Party Apps for Stress Management

• Finch: A self-care game app promoting relaxation and mindfulness through caregiving activities.
• Calm: A popular meditation app for guided mindfulness exercises.

Books I Recommend

• “The Happiness Trap” by Russ Harris: Utilizes Acceptance and Commitment Therapy (ACT) to redefine happiness, emphasizing a fulfilled and meaningful life. This book includes insightful and helpful exercises as well.
• “Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski and Amelia Nagoski: This book is geared toward women and how stress from work, families, and life in general impacts our wellbeing. They also provide resources and ways to manage stress.

Practical Practices To Reduce Stress

• Eating some protein before having caffeine can help with the jitters.
• Going for a daily walk where you notice the nature around you (spring is the perfect time to note all the beauty our world has to offer).
• Journal about how well your day is going to go before the day begins.

By recognizing the deeper roots of workplace stress and implementing these actionable strategies, many individuals can significantly enhance their mental well-being, resilience, and overall job satisfaction.

If you find yourself struggling with stress, it’s important to remember everyone’s experience is unique. Seeking support from a mental health professional can provide personalized techniques tailored specifically to your needs. Professional guidance can help you manage your stress and improve your quality of life both at work and beyond.