Take breaks throughout the day
It’s important to step away from work now and then to give yourself a chance to recharge. This means taking a lunch break from your desk, stretching your legs regularly, and looking at something other than your screen. Breaks will help you to stay focused and productive when you are working.
A fitness watch like Fitbit or Apple Watch can help to remind you to get up and move around consistently throughout the day. You can also incorporate some stretches into your day to get the blood flowing and improve your posture.
Make time for yourself outside of work
It’s important to have hobbies and interests outside of work that you can enjoy. This can help you to de-stress and recharge after a long day at work. Make sure to schedule time for yourself, and don’t allow yourself constantly to be available for work.
It can be tempting to continue checking your emails and taking work phone calls outside of hours, but you must give yourself time to switch off. Protect your weekends and evenings by turning off notifications for your work email account during this time.
Find a support system at work
Having someone you can talk to at work is essential if you’re stressed or overwhelmed. This could be a colleague, boss, professional counsellor or therapist. Having someone to talk to can help you to process your feelings and find ways to cope with stress.
If you find that you’re always taking your work stress home and unloading it on your partner or friends, this can quickly become tiring for those around you. While your friends and partner will want to be supportive, speaking to a professional could help you develop coping mechanisms rather than simply being a sounding board for your concerns.
Declutter your workspace
It’s been proven that a cluttered workspace can lead to increased stress levels. Take time to declutter your desk and eliminate unnecessary paperwork or knick-knacks. A tidy workspace will help you feel more in control and less overwhelmed.
It might feel like procrastination, but clearing your desk at the start of every day could help you feel more focused and ready for what the day holds. Research has proven that our brains prefer order, so we set aside time daily to clean and organise.
Make sure you’re getting enough sleep
Sleep is essential for good mental health. Make sure you’re getting enough rest by going to bed and waking up at the same time each day and avoiding caffeine and screens in the hours leading up to bedtime. Getting enough sleep will help you to feel more rested and less stressed.
It’s common for workplace stress to keep you up at night, and a lack of sleep can make your work day more stressful. Break the cycle by creating a bulletproof bedtime routine that cannot be broken. Studies have shown that a regular bedtime routine offers widespread health benefits.
Reframe stress
By removing the word “stress” from your vocabulary, you can change your thoughts about difficult situations. Instead of thinking of a situation as “stressful”, try to see it as a challenge or an opportunity to learn and grow. This can help you to better cope with stress in the workplace.
When something triggers your stress response, break it down into smaller components to identify which part you find particularly challenging. And then, this can become the framework for where you need to improve. If something consistently triggers your stress response, it’s time to ask questions about whether you are taking on too much.
Be kind to yourself
We are often our worst critics, but being kind to ourselves is essential. If you make a mistake, learn from it and move on. Beating yourself up will only make you feel worse and will unlikely help you improve. Treat every day as a learning experience, and be mindful of what you are taking away from your work.
Taking care of your mental health in the workplace is essential for a happy and successful career. By taking some simple steps, you can start to take control of your mental well-being and create a healthy work-life balance.
Coach Michael
