Top 10 stress reducers

Managing stress is key to supporting yourself and your team.

As a line manager, the pressures of work can affect both you and the people you lead. These practical tips cover simple, evidence-based ways to reduce stress, boost wellbeing, and stay resilient – from exercise and healthy eating to positive thinking and staying connected. Use these strategies to manage your own stress and model healthy behaviours for your team.

1. Regular physical activity

As well as the usual well-known health benefits of exercising it can also help to reduce symptoms of stress such as fatigue and muscle tension, and can help you to distance yourself from life and work demands. Exercise can also help to improve your self-esteem, build confidence and increase your energy levels. Studies show that regular periods of exercise increase the body’s production of endorphins, which act as a natural anti-depressant and improve your overall sense of wellbeing.

2. Eating a healthy balanced diet

When certain food types such as sugar, salt, caffeine and alcohol are consumed in excess it can have a negative effect on our physical health as well as influence our mood and stress levels. Take a look at this guidance on what a healthy balanced diet entails. Try to set regular mealtimes and aim to have three meals a day ensuring you take time out to sit down and eat without distractions. Avoid eating when you’re doing another task or sat at your desk.

3. Prioritise good quality sleep

Make sure you get enough good quality sleep, between 7-9 hours per night. When we are well rested we are better equipped to deal with problems as they arise; we are more alert, and our concentration levels are higher. Our bodies are designed to repair, recharge and refresh while we sleep.

4. Learn to relax your mind and body

When we become stressed our bodies go into a state of heightened physical arousal. Our muscles tense, our heart rate quickens, and our breathing becomes shallow and more rapid. Developing your ability to relax and unwind will help to maintain the capacity to continue to function when under pressure. By using relaxation techniques, you can prepare yourself for difficult situations, like interviews, or speaking in front of large groups. Setting regular time aside to relax will help you to feel calmer and better equipped to handle stress.

5. Breathing exercises

An important part of being able to relax effectively is learning how to control your breathing properly. Conscious breathing can help you keep cool and clear headed in the most stressful of situations. Try this simple exercise:

For a count of three, breathe in slowly through your nose allowing your lungs to fill up, your tummy should rise.
Breathe out through your mouth for a count of three.

Find more breathing exercises on this site as well as the British Heart Foundation.

6. Laughter

Research shows that laughter is a natural and powerful antidote to stress. As well as boosting the immune system, a good hearty laugh helps to relax our whole body. This helps to relieve tension, and triggers the release of endorphins, reducing our stress levels.

7. Practice self-care

Try to do something positive for yourself every day. It could be something as simple as a soak in the bath, a walk in the park, a trip to the hairdressers or just having 10 minutes to read the newspaper without interruptions.

8. Think positively

Learn to accept things that you are unable to change, saving your time and energy for the things you can do something about. Adopt a flexible approach, and eliminate absolutist thinking i.e. statements such as “‘I ought”, “I should” and “I must”. When situations fall less than perfectly, this is not evidence that you are a failure. We are all susceptible to negative ways of thinking when we find ourselves under extreme pressure and stress, but these are habits that you can become aware of, and overtime, learn to manage in a more positive way.

9. Organisational skills

One of the main factors contributing to stress at work can be the feeling of having no control over your day or your work load. Following some of the examples below will help to manage your day-to-day workload more effectively, and have a positive effect on your general wellbeing.

Set priorities, as there is only so much you can achieve. Try making a list of things that need to be done, and decide which of these are most important, tackling one thing at a time.
Prepare things in advance whenever possible and write down your plans.
Don’t be afraid to ask for help if you need it, and delegate tasks where possible.
Allow some slack in your timetable or schedule so that if there is an emergency you can accommodate it.
Plan your breaks into your schedule, and make time to relax around your job.
Learn to say “no” when you need to, and stay in control of your time by avoiding unnecessary activities.
Identify your “prime time” when you are at your best, and use this to carry out your most demanding or important tasks.

10. Stay socially connected to others

When we are isolated, problems often seem insurmountable and negative thought cycles can manifest. Research shows that people who spend time with others have increased wellbeing. Try to keep regular contact with the people that matter to you and spend time positively nurturing these relationships. If you don’t have anyone close you can reach out to, try to connect with colleagues at work, with online communities or with people in your local area – such as your neighbours.