Feeling stressed at work is common, but prolonged stress can negatively impact your mental and physical health. As an employee, it’s important to develop healthy coping strategies to manage workplace stress effectively. Here are five evidence-based techniques you can try:
1. Practice Relaxation Techniques
When you start to feel stressed during the workday, take a few minutes to practice relaxation techniques like deep breathing, progressive muscle relaxation, or meditation. Deep breathing activates the parasympathetic nervous system to lower blood pressure and heart rate. Progressive muscle relaxation involves tensing and releasing muscle groups to relieve tension. Meditation and mindfulness have been shown to decrease anxiety and improve focus. Taking just 5-10 minutes to relax can help you reset during stressful times.
2. Take Regular Breaks
Don’t get so absorbed in work that you forget to take breaks. Taking short breaks throughout the day prevents fatigue and burnout. Get up from your desk, stretch your legs, grab a healthy snack, or chat with a coworker. Consider incorporating brief walking breaks outside if possible. And don’t skip lunch—taking a 30–60-minute break to eat a proper meal will energize you for the afternoon.
3. Set Reasonable Timelines
Unrealistic deadlines are a huge source of stress. Try to set reasonable timelines that don’t require constant rushing. Build in some buffer room in case things take longer than expected. If you have too much on your plate, talk to your manager about adjusting deadlines or getting support. Managing your workload better can significantly reduce daily stress.
4. Cultivate Supportive Relationships
Having positive work relationships acts as a buffer against stress. Make an effort to build rapport with coworkers through communication and collaboration. Having friends at work who you can talk to provides social support. Cultivating effective relationships with managers is also important—feeling comfortable asking questions or raising concerns with your boss can prevent many issues.
5. Try EFT Tapping
Emotional Freedom Technique (EFT), also known as tapping, is a complementary therapy that can help you manage stress and anxiety. EFT tapping involves gently tapping on certain meridian points while focusing on negative emotions or stressors. This helps calm the nervous system to reduce stress levels.
Many employees have found tapping helpful in dealing with workplace stress and anxiety. The great news is that there are lots of clinics that offer EFT in London. Most of these clinics offer tapping therapy for anxiety, depression, and more. Consider trying EFT or tapping therapy through providers as an additional stress relief management tool.