February 2016


7 Ways to Combat Stress at Work

Tranquility Spa, Ghana


What is STRESS?

In one instance it has been defined as “A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”


We all have stress to some degree in the workplace. Our increasingly busy and crowded lifestyles are ramping up the stress levels for most of us. A certain amount of stress is acceptable and can even be beneficial if we channel it positively to achieve our aims and aspirations.


But in today’s world with so many deadlines to meet, so many targets to achieve, and so many technological advances coming almost at the speed of light – is it any wonder we experience more and more pressure, leading to heightened stress levels?


Take heart; we’ve put together seven ways to help calm your stress levels at work while being more productive. Find them below.


Please bookmark this page and keep it as handy reference.

1.   Avoid Clutter


A cluttered space can lead to a cluttered mindset. Keep your desk as organized as possible without having too many items on it which can prove distracting. If possible organize things on your desk or workspace into categories such as “File, Return Call, Send out,” and so on. This will help to streamline your tasks to make you work more efficiently and clear your workload every day.

2.   Handle one thing at a time


This concentrates your focus on the job at hand so you can get it done effectively once and for all, without having to keep going back and forth trying to refine it while doing other things.


Yes, we’ve all heard about multi-tasking, but the truth is, we need to focus on quality more often than quantity by getting things done properly.


We MIGHT be able to do several things at the same time, but we run the danger of not doing them as thoroughly as we could have with our full focus on one thing at a time.

3.   Write stuff down


With our concentration scattered on so many things at the same time, we should try to put things down on paper so we don’t forget. Yes, it might have become second nature to reach for the tablet or smart phone to input the information, but all too often, when we pick up our electronic assistants, we get distracted with notifications coming in and we just have to see what’s new.


This makes us lose track of what we were doing in the first place and is also a time waster. After completing the job at hand we can input the data into our electronic organizers.


4.   Keep your to-do lists short


Your daily to-do list should be short, preferably 3 – 5 tasks for the day. This helps to give you realistic goals to aim for. This also cuts out the feeling of being overwhelmed before you even start your tasks for the day. When you have a large, unwieldy list and are unable to complete the appointed tasks you feel frustrated and stressed out. On the other hand, when you have a doable list of tasks and complete them, you feel a sense of accomplishment and feel free to tackle something else if there is still time.

5.   Do some Breathing exercises


When things get too overwhelming, stop and do some breathing exercises. Close your eyes and inhale through the nose, contracting the diaphragm while slowly counting up to 3. Then purse your lips like you’re about to whistle and expel the air slowly, counting up to five. As you do so, visualize something calming, such as ocean waves or anything that makes you feel relaxed. Do this about five times.


Doing this helps you expel stale air which may be trapped in your lungs and helps to bring down your heart rate and stress. Try also to keep good posture by sitting up straight as much as possible, instead of slouching in your seat.


You can find other simple breathing exercises here. Also when working on your PC or laptop, stop every hour or so, get up, stretch and walk around to restore your circulation. This also helps prevent tension headaches from staring too long at the screen.

6.   Organize your stuff before going to bed


Before going to sleep, select your clothes for the next day. Pack your bag and make sure you have all your important items – keys, purse, wallet, notebook, phone etc. Doing this can save you a lot of time in the morning and keeps stress to a minimum by not having to hunt for your things and feel harassed, while also running the risk of getting late to work.

7.   Leave work behind after hours


You need time away from it all to help your brain relax and recharge in order to perform more efficiently when it is actually time to work.


Do something different. Make time for yourself. Take up a hobby. Get a relaxing and therapeutic massage to relax mind and body.


Spend time with friends and family.   All or any of these contribute towards keeping mind and body in good condition and you less stressed.



So there you have it. Seven ways to help keep your stress levels down in the workplace.


I hope you can apply some or all these tips to make your life easier.


Visit us at Tranquility Spa.  We will bring your stress levels down.

Do you know any other ways to combat stress in the workplace? Do please share in the comments below!

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