Stress can have many causes and lead to both physical and psychological harm. It can result from excessive pressure from managers, unrealistic demands, tasks that don’t match employees’ skills, or poor working conditions. Personal issues can also spill over into professional life, increasing stress levels. Whatever the cause, reducing stress at work is essential.
Stress can manifest in many ways: psychological disorders, anxiety and/or social anxiety, cardiovascular diseases, digestive problems, skin issues, depression risks, burnout, weakened immunity, or even addictive behaviors such as alcohol abuse.
Here are 4 concrete strategies to help reduce stress at work and limit its risks.
1. Stay organized
Good organization within a company reduces stress for employees while boosting productivity. It’s a win-win. Avoid overloading your schedule with heavy tasks and instead prioritize efficiency and quality over quantity. Delegate tasks when possible to ease pressure and lower stress.
Beyond personal organization, the work environment also plays a big role. Poor seating, constant noise, unsanitary conditions, bad lighting, or cluttered desks can all increase stress levels. A healthy, organized workspace is key to well-being.
2. Get quality sleep
The old rule of aiming for an average of 8 hours of sleep per night is backed by science. Studies show adults who sleep less than 8 hours are more likely to suffer from mood swings and concentration issues.
Lack of sleep not only increases stress but also creates a vicious cycle: the more stressed you are, the less you sleep, and the less you sleep, the more stressed you become. One of the best solutions is to set a consistent bedtime and stick to it. Short naps during the day can also help restore both body and mind.
3. Eat healthy at the office and beyond
A healthy diet boosts physical and mental energy, helping manage stress more effectively. Many employees already arrive at work feeling stressed, so nutrition plays an important role in reducing that burden.
Follow the three-meals-a-day rule recommended by doctors and pay attention to your snacks. Installing a BulkBar at the office is a simple way for companies to provide healthy snacks like nuts and cereals, rich in fiber, vitamins, and minerals.
Whenever possible, avoid overly processed or sugary foods. Instead, choose stress-reducing options such as:
– Salmon
– Eggs and dairy products
– Whole grains
– Spinach
– Garlic
– Avocado
– Nuts
– Honey
– Dark chocolate
– Black tea
4. Take regular breaks
For employees highly impacted by workplace stress, breaks are essential. They lift your mood, rest your mind and body, and prepare you to work more effectively afterward. Ideally, aim for at least one break in the morning, one in the afternoon, plus your lunch break.
Drink tea or coffee, enjoy a healthy snack, take a short walk outside, or chat with colleagues. The key is to disconnect from work and shift your focus elsewhere. Breaks are a simple and enjoyable way to lower stress at work.
You can also read our dedicated article on the benefits of taking breaks at work, where we explain how they not only benefit employees but also help companies and strengthen social connections between colleagues.
Conclusion
Stress is a recurring challenge, with multiple causes and effects that can lead to both physical and mental health issues. It can even trigger psychosocial risks that undermine overall well-being.
Fortunately, there are many ways to manage stress. Structuring your schedule is one effective method. Sleep also plays a key role in reducing stress levels. Maintaining a balanced diet, at home and at work, provides the energy needed to cope with challenges. And finally, taking several breaks throughout the day is crucial for efficiency and stress relief.
Of course, in case of serious symptoms, do not hesitate to consult your doctor.
Published on 27/05/2022
