Top tips for de-stressing in the office
According to the Health and Safety Executive’s latest figures, 11.7 million working days are being lost every year due to work-related stress. Their 2015/16 survey revealed that stress is the reason for 45% of all working days lost to ill health.
The main causes were given as workload pressures, including tight deadlines and too much responsibility, and a lack of managerial support.
Obviously, companies have a responsibility to take care of their staff and there are many examples of good practice – periods set aside to team-build and relax, rest areas and places to eat away from your desk and fun down time from the office.
Some go the extra mile. You might enjoy a relaxing massage at your desk or a summertime visit from an ice cream van. At PureComms we have installed a state-of-the-art fish tank from Israel, have a model railway in the office and often treat our team to a well-deserved lunch break BBQ cooked for them by the CEO himself (weather permitting!). They’re not a total distraction, and they do contribute to a relaxed atmosphere and promote a more balanced approach to working day.
There are also things you can do yourself to reduce stress at work.
1. Look after yourself…
Dress appropriately. That doesn’t mean simply leaving the silver hot pants and tiger print halterneck at home, it means wearing clothes that are right for the working conditions. In air conditioned offices it can be cool when it’s hot outside or hot when it’s cold outside. Wear layers so that you can adjust to the conditions.
According to research by the CIPD, 7 Million of us in the UK fail to take a lunch break. It is imperative that this is seen as a joint responsibility by Managers and Employees to ensure regular breaks are taken. Organisations should promote a workplace culture where employees feel able to take breaks, and
we would encourage employees to step away from their desks during their lunch break (and not feel guilty about doing so!) It is important to challenge the belief of ‘if I’m in front of my computer and still at my desk I am very busy and very productive’ as research suggests we are all far more productive when we take a break and also this in turn reduces stress and improves wellbeing.
So the top tip?
Takes breaks; most importantly, take screen breaks. Get away from your computer but don’t go and sit somewhere else and fiddle with your phone. Have a walk and look at something that doesn’t light up or flash at you. Like a fish tank.
Eat properly. Fast food can give you an energy rush and then leave you to crash and burn. Eat healthy food, away from your desk and use lunch as an excuse to get some fresh air. Drink plenty of water during the day. If you need to snack, ignore chocolate machines and the biscuit tin. Take fruit, dried fruit or nuts.
2. Be organised…
Don’t turn up for work not knowing what you need to do. Make sure you leave at night with a workspace that is ready for the next day. Keep a tidy desk and remember to use the drawers. So many people just have piles of papers on the desk when it takes less than a second to fish something out of a drawer. Do have pens and paper to hand (use scrap paper for notes) and throw anything you don’t need into a rubbish bin or recycling straight away.
A staggering 5.5 trillion emails are sent a year and email traffic can be overwhelming if you’re not careful. Find a policy for dealing with them. Set up a system of folders for different tasks – to file, reply, for action and so on. Then you will reduce the number of emails in your in box. Do not reply unless it’s necessary. A ridiculous number of emails will come from someone you can actually see in the same office. Go and speak to them instead and have a screen break with a tiny bit of exercise. Turn off your email for an hour. The emails will still be there when you go back, but they won’t be constantly interrupting you.
If you need to make phone calls, perhaps save them up and do them one after the other. If a number’s engaged, move on to the next on the list.
3. Connect with people
People who work in a convivial atmosphere are more supportive and also more productive. Why not organise a lunchtime walking club. Just 30 minutes of fresh air can help you meet the challenges of work. It’s a chance to chat about something else. Perhaps organise a get-together away from the office. Find time to share any concerns about work with colleagues – they may have ideas and suggestions to help.
Compete! Take it in turns to bake for a weekly cake club, or give a small prize for the best sandwich, or the best homemade Christmas decorations. Maybe organise a lunchtime quiz and raise money for charity at the same time?
4. And finally…
Remind yourself why you work. Put up a picture of your children, or pets, or that dream holiday. Hopefully it’ll make you smile every time you see it.
