This is the first in a series of articles relating to Health in the Workplace, produced in conjunction with Office Space Search Experts, Search Office Space.
Each week Search Office Space will discuss key issues associated with health, well-being, and working life – because after all, health is of the upmost importance.
Search Office Space have teamed up with London Laser Clinic’s Consultant, Mike Dilkes, to provide some expert advice on the subject.
This week, we focus on the top 10 ways to de-stress at work.
1. Positive Thinking
“Stress stems from negative emotions, so adopting a positive outlook is key to controlling stress levels”, says Mike Dilkes. It’s the tried and tested method of believing that ‘the glass is half full’ which can get us through stressful times. One of our top tips at Search Office Space is to write down three things from each working day that you are grateful for. This will help you appreciate what you have, rather than the ‘bad’ things that you may have been focusing on.
2. Active Lifestyle
You may have heard people say that exercise can reduce stress levels, and this is no myth. “Physical activity can alter your state of mind and allow you to identify the root causes of your stress” says Mr. Dilkes. Exercise also releases endorphins which generate a feeling of well-being, which will reduce stress further. It may be hard to fit in exercise depending on your job, but even the little things like getting away from your desk at lunch time and taking a brisk walk will help you to clear your head and unwind. One of the best forms of exercise to help combat stress is yoga, as there are specific breathing and meditation techniques involved.
3. Connect with People
A good support network is crucial for reducing stress, after all, ‘a problem shared is a problem halved’. Whether its colleagues within your office, or friends and family, they will each have a different view point on the situation and can provide you with an ulterior perspective, and hopefully a solution to your feelings of stress.
4. Time Management
One of the reasons you may be feeling stressed is because you have too much to do in very little time. However, no matter what industry you’re in, your working method should be based around quality, not quantity. Mr. Dilkes’ advice is to “Prioritise your work – concentrate on the most important tasks, and leave the least important tasks to the end of the day”.
5. Make Time for Yourself
In the UK, we have the longest working hours in Europe, with a typical day starting at 8.45am and finishing at 6pm. The Search Office Space top tip is to put aside two evenings to focus on yourself – whether it’s a hobby or just a night off, don’t feel the need to work overtime, it’s unlikely that you will do anything productive if you are already stressed. You should also try to ensure that you take a lunch break away from your desk – whether its 15 minutes or one hour – getting away from your computer or working environment can do you the world of good.
6. Avoid Bad Habits
Unhealthy habits like smoking or drinking alcohol will not solve your problems. At best they provide a temporary solution, which could in fact lead to new problems in the future. Mr. Dilkes says that “women are often better than men at coping with stress as they rely on their support network, rather than turning to ‘avoidance behaviour’. Try to tackle the cause of your stress rather than avoiding it all together.” Search Office Space’s top tip is to make a herbal tea, rather than a caffeine based drink. Even the act of making a drink for yourself allows you a moment of reflection and relaxation, so why not give it a try.
7. Challenge Yourself
By challenging yourself; you are being proactive, rather than passive. Set yourself a goal, or learn a new skill. “Activities such as volunteer work could also help stress levels subside, as you will become more resilient and confident – which in turn, helps you deal with stress.” If you feel that you don’t have enough time for volunteer work, Search
Office Space suggests that you set yourself a mini-challenge of helping out a colleague, or doing someone a favour every day. The effects can only be positive, as you will be helping someone in need, which will also boost your emotions and overall well-being.
8. Acceptance and Control
“Loss or lack of control is one of the main causes of stress in the workplace. However, in some cases, situations are beyond your control. Once you accept this, your stress levels may be easier to deal with” says Mr. Dilkes. Instead of focusing on the problem which cannot be controlled, think about aspects of your life that are within your control, and make the most of these.
9. Relaxation
There are some simple relaxation techniques that can be done on your lunch break, or even at your desk space. Deep breathing is a proven technique to help you de-stress. Mr. Dilkes suggests “by taking slow, steady breathes in through your nose, and out through your mouth can be very relaxing. Tensing and stretching your muscles, such as your
shoulder blades can make you aware of whether you are holding yourself in a tense way. Once relaxed, you will immediately feel the difference”.
10. Keep a Diary
Keeping a diary or creating a list regarding the situations, people or places that make you feel stressed may provide you with some solutions, as patterns begin to emerge. For example, the commute to work maybe stressful, but by leaving 10 minutes earlier, you may find that something changes with the typical journey. Expressing your
emotions is also important, whether it’s writing them down, or discussing them out loud, this can be a cathartic method. “There is always a solution to your problem. Sometimes it may not be obvious, but once you have undertaken some of these tips to de-stress, it may become clearer. Adopting a positive outlook is the best way to overcome stress, and it might be easier than you first imagined” – Mike Dilkes, Consultant Surgeon.
