3 Steps to Reduce Stress in the Workplace in Just 15 Minutes
3 Steps to Reduce Stress in the Workplace in Just 15 Minutes
It’s 8 a.m. Monday and the dread of yet another wroking week is what is been on your mind since the moment you opened your eyes. On top of that, kids are in the back screaming for attention and all you want is 5 min in peace with your coffee.
You walk into a crowded office, greeted by the hum of conversations, the clatter of keyboards, and the palpable tension in the air. Emails are piling up, meetings are back-to-back, and the to-do list seems never-ending. The stress starts to build as you navigate through the morning chaos, feeling the pressure mounting with each passing minute.
Oh how I understand this struggle intimately. During my15 years in corporate space, especially during peak project deadlines, I often found myself surrounded by overworked colleagues, constant deadlines, and intense pressure to perform. The stress was relentless, and the burnout was inevitable. My colleagues and me, would live on coffee, muffins, chocolate and simply bad food habits. Despite my efforts to stay organized and maintain a work-life balance, I felt overwhelmed, exausted and stressed to the core. I would come home so TIRED that I wasn't able to function without yelling and screaming at my kids. This realisation was a turning point. I couldn't believe what I have become. A zombie from a person.
That is when I started to deep dive into a effective strategies to manage workplace stress and foster a more calm and productive environment so I can be a better person, mum, wife and colleague.
The Reality of Workplace Burnout
Did you know that 55% of employees report experiencing burnout at work? This alarming statistic underscores the intense pressures many face in balancing professional responsibilities, personal life, and self-care. If you’re feeling overwhelmed, remember that you’re not alone. You’re part of a larger community of professionals grappling with similar challenges.
Burnout is not just a fleeting feeling; it’s a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It can manifest in various ways, including fatigue, irritability, anxiety, and a sense of detachment from work or loved ones. Long-term consequences can include serious health issues like chronic fatigue syndrome, depression, diagestion issues, sleep deprivation, binge eating, cravings and heart disease. Recognising burnout is crucial to preventing further decline and fostering a healthier work environment.
Understanding Burnout: What It Is and How It Affects You
Burnout can sneak up on you. It starts with minor stressors that accumulate over time, eventually leading to a feeling of hopelessness and loss of motivation. When you’re constantly “on,” it’s easy to overlook self-care until the toll becomes too heavy. Many professionals juggle various roles—team leader, project manager, and family caregiver—often neglecting their well-being in the process.
3 Steps to Reduce Stress in the Workplace in Just 15 Minutes
1. Take a Short Walk or Physical Break
Stepping away from your desk and engaging in light physical activity can significantly reduce stress. Movement helps release endorphins, which are natural mood lifters, and improves circulation, helping to clear your mind.
Practical Example:
After your meeting, stand up and take a 5-minute walk around the office or outside. Stretch your arms, legs, and back to relieve muscle tension and boost your energy levels.
2. Practice Grounding Techniques
Grounding techniques help you stay present and reduce the immediate impact of stress. These techniques engage your senses and shift your focus away from overwhelming thoughts.
Practical Example:
Try the 5-4-3-2-1 technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This sensory awareness can quickly shift your focus and calm your mind.
3. Engage in Deep Breathing Exercises
Controlled breathing is a powerful tool to lower stress levels quickly. Deep, intentional breaths can calm your nervous system and reduce anxiety.
Practical Example:
Practice the 4-7-8 breathing technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this cycle three times to feel a sense of calm and relaxation.
Embrace a Calmer, More Productive Workday
Imagine walking into each meeting with a clear and focused mind, ready to tackle challenges without the burden of stress. By dedicating just 15 minutes to these simple shifts, you can transform your workday from one of anxiety and overwhelm to one of calm and productivity. These small changes can lead to profound improvements in your overall well-being and work performance.
Inspiring Quote to Reflect On
"The greatest weapon against stress is our ability to choose one thought over another." – William James
About the author you can read HERE
Receive my FREE morning routine guide to reclaim your energy, time and feel calm.
