A report has found that 91% of adults in the UK experienced high or extreme levels of stress in 2023, resulting in one in five workers (20%) needing to take a time off during that same period. This alarming number of workers facing extreme stress at work paints a picture of how UK is fast becoming a “burnt-out nation.”
Given this concerning statistic, it’s becoming more and more important for the UK workforce to know how to overcome stress at work. Managing work stress not only improves your productivity and performance, but it also enhances your overall mental and physical well-being.
If you’re among those feeling overwhelmed with work-related stress, know that there are ways to help you manage your stress. Here are our tips to help you overcome stress at work:
Understanding Your Stress
The first step to help you manage your stress is to recognize the signs and understand its cause. Stress can manifest in various ways, including physical symptoms like headaches and fatigue, as well as emotional signs like anxiety and irritability. Identifying your stress patterns will help you know what’s causing it and therefore find a way to address it.
Create a Clean Workspace
Your physical environment can play a significant role in your stress levels so an uncomfortable and messy workspace can add to your stress. Even when you’re busy, try to find time to ensure that your workspace is clean and comfortable.
Some may think that cleaning is not important when you’re already swamped with work, but that’s not always true. The act of cleaning itself can even be therapeutic for some people so cleaning your workspace gives you bonus points – you get an organized workspace, and you boost your mood!
You can also personalise your area with items that make you happy, like photos, plants, or inspirational quotes.
Keep Your Tasks Organized
One major cause of stress at work is disorganization. Sometimes we don’t even realize that the reason we’re stressed is because our tasks are unorganized (that’s why our first tip is important!)
To stay organized, find the time to keep control of your tasks and schedules and try to be consistent with them. You can use planners, to-do lists, calendars, and project management apps to help keep your workload manageable. Doing these will reduce the risk of being unnecessarily overwhelmed with tasks.
Manage Your Time Well
Time management goes hand in hand with staying organized. When you manage your time effectively, you reduce the pressure of looming deadlines and heavy workloads.
There are several time management techniques that you can try to boost your productivity and reduce stress. An example is the Pomodoro Technique, which involves working in short, focused intervals (typically 25 minutes) followed by short breaks (typically 5 minutes).
Take Necessary Breaks
Regular breaks are essential to help you recharge and maintain focus. Short breaks throughout the day can help you get a quick rest while longer breaks (e.g. taking time off) can give you a more lasting relaxation.
Many workers don’t take full advantage of their paid time off, but taking breaks from work is important for preventing burnout. Even a few minutes of deep breathing can make a significant difference in your stress levels.
Reward Yourself
Acknowledging your hard work and rewarding yourself can boost your morale and keep you motivated. Rewards can be as small as getting your favourite snack, or as big as planning a weekend getaway. Celebrating your achievements, no matter how big or small, can make your work feel more meaningful and less stressful.
Don’t Be Afraid to Seek Help
Don’t hesitate to ask for help from your trusted colleagues, friends, or family. Talking about your stress can provide emotional relief and perspective, which can help you to overcome stress at work.
You can also consider seeking professional help especially for more serious cases. The UK National Health Service (NHS) offers mental health services that you can check out on their website.
Workplace stress is an important issue that every worker should understand as it can greatly affect one’s wellbeing. While some causes of stress are beyond your control, know that there are ways for you to get through it. By following the above tips, you can overcome stress at work, allowing you to create a healthier and more fulfilling work life.
