De-Stress your Day at the Office...Our Top Tips!

Controlling your stress levels at work will help you to work better, feel better and generally perform better all round. You'll make fewer mistakes, feel more awake and be more focused on the task at hand.

Sound good? Keep reading...

Number one: Get organised!

Set aside ten minutes at the start of your day to organise your desk - make sure you have everything you need for the day ahead and if it helps, write down a plan to keep you on track. Tidy up any mess as you go, make sure you have a waste bin under your desk so you can get rid of scraps of paper and wash up any mugs when you finish with them. Remember that a tidy desk = a tidy mind (yup - your mum was right about that one!) Keep a diary close by and check ahead for events, deadlines and meetings coming up in the next couple of weeks so you have time to prepare.

Number two: Give yourself breathing space 

Set your alarm ten minutes earlier and aim to arrive a few minutes early for meetings and appointments - not only will it make a great impression, but you'll have a chance to relax, take a few breaths and gather your thoughts before meeting with your clients and colleagues. If you're relaxed, you'll appear much more put together, organised and friendly.

Number three: Stretch it out

It's easy to find yourself mid-morning with your shoulders hunched, jaw clenched and tense muscles without even realising you've got there. Periodically stretching at your desk will help to relax your mind and muscles - pay special attention to your neck and shoulders, straighten your back and roll your head gently from side to side. Try lifting your legs up and stretching them for 30 seconds to reduce the risk of blood clots from sitting in one position too long. Releasing tension in your neck and jaw will help to avoid tension headaches building up too.

Number four: Keep your energy levels up

No - that doesn't mean downing the coffee by the gallon! Keep your energy up by bringing pre-prepared snacks into work. Bring non-perishable foods in small portions - nuts, cereals, dried fruit - and nibble on them throughout the day. It's important to set yourself up for the day with a nutritious breakfast, but also important to keep your sugar levels going throughout the day. If you have access to a desk drawer, keep a stash of healthy snacks to fall back on if your energy levels start to droop and you'll be back to normal in no time!

Number five: Set reminders

If your workplace allows, set a (non-intrusive) alarm on your phone, watch or email calendar to remind yourself to take a five minute break every few hours. Walk around, have a stretch and focus your eyes on something other than your computer screen. If you work indoors, take a few minutes to get outside and see the sun. A little time taking in some fresh air can improve your mood and help you relax.

Number six: Don't ignore those emails

We all get those emails that we really don't want to deal with. Putting off working through those tough emails or phone calls can just build up stress and it'll feel like a bigger and bigger task the longer you leave it. It'll also impact the quality of your other work if you have it constantly nagging in the back of your mind - so take a deep breath and start typing - it might take a few attempts but it'll be such a great relief to tick it off your to do list once its done.

Number seven: Take care of yourself

Self care is important for your physical and mental well-being, and a happy you means a happier work day. You'll be in a better frame of mind for getting things done if you've taken the time to figure out what your mind and body needs. Are you getting enough sleep? If you're tired it'll show in the way you interact - you'll be more cranky and snap at the people around you. Put yourself first when you need it and prioritise sleep, healthy eating and your relationships. Think positive thoughts and praise yourself for the achievements you've made - even if it's just for getting to work on time!

Number eight: Make a to do list (with tick boxes!)

It's very satisfying to tick off a checklist...if you've got a lot to remember, take time to write it all down, and make sure you draw little boxes next to each item on the list. You'll feel relief and satisfaction each time you accomplish a task - no matter how small! It'll help you organise your time and give you a plan for the day, and reduce the stress of trying to juggle several tasks at once.

Number nine: Step away

Instead of spending your lunch break eating at your desk whilst browsing the latest social media updates, step out every now and again and take a half an hour walk. The movement will help to relax your muscles, the fresh air will improve your mood and you'll feel much better for it (plus, it's good exercise - bonus!). Explore the local area around your workplace, maybe you'll find your new favourite coffee shop, or a great place to take your friends at the weekend.

Number ten: Make a change

If you find that you're taking care of yourself, eating well and exercising regularly but are still suffering from high stress levels, take the time to evaluate where you are and what you're doing - maybe it's time for a change! Figure out what makes you happy, and what's bringing you down. It's never too late for a change if you need one and sometimes all it takes is a bit of self-evaluation to take the steps needed for a stress-free life!

Try out our tips for a stress-free work life and make the small changes that lead to a big improvement to your day. You'll feel miles better for it and your friends, family, colleagues and boss will notice the difference - and who knows where that could lead!

_{Written by Jessica de Mattos for BdR Civil & Structural Engineering} 

_{Sources: www.rd.com/advice/work-career/10-ways-to-de-stress-your-work-day | www.thinkhealthmag.com/how-rest-and-relaxation-benefits-you | www.everydayhealth.com/emotional-health/strategies-for-de-stressing.aspx | www.pexels.com | https://pixabay.com | www.freepik.com |}