How to Reduce Stress in a Busy Job

Date: On Demand (access any time)
Investment: $285 per person
(Discounts for multiple participants)

INCLUDES: One-on-One Telephone Coaching

You only have to watch some popular current affairs shows, or read magazines to know that stress is becoming a medical epidemic. While stress has always been something humans have had to deal with, it seems that with life becoming faster and more complicated, more of us are being stressed – especially as a result of our working lives.

Stress is unfortunately part and parcel of our daily lives. With a packed schedule and the additional responsibility of dealing with customers, managers and team members, stress and the feeling of overwhelm can really take its toll.

Work stress is just the half of the real issue as stress from your personal life can also be added to the mix. Some of the latest medical research tells us that as many as 80% of all  diseases are stress-related, including indicators like headaches and indigestion.

Stress causes both an emotional and physiological response in humans. Putting on or losing weight, losing hair, having aches and pains or feeling psychologically withdrawn are all potential indicators that you’re experiencing stress. Stress isn’t just which affects us physically. Emotionally you may have mood swings, or develop symptoms of anxiety and depression.

Should you ever feel distressed, your first action should be to visit your local doctor and   discuss how you are feeling. There are many natural as well as pharmaceutical remedies for reducing stress. Don’t keep it in or try in manager stress alone.

In this seminar, we are going to cover the following six items to help you reduce and cope with your stress levels at work:

  • Why are you stressed?
  • Why you need to get to Sleep
  • Food and water
  • Try exercising
  • The power of music
  • Declutter Your


Ideas to Reduce Stress in a Busy Job

1. Why are you stressed?

Before you can learn how to deal with stress at work, you first need to identify what is stressing you out about your job. Is it your manager? Dealing with paperwork? Dealing with a certain team member? Or is it something that happens once a month, when it’s time to review the monthly targets.

The first step in being able to do something about your stress is to identify the source. Take some time out to write a list of every stressful situation, no matter how big or small which you face at work.

Regardless of whether you feel you can control these things or not, you need to make a list of everything you feel is causing you to stress. In fact, you might even include the commute to and from work, if this is something that contributes to your stress levels.

This seminar is not designed to provide every solution to someone stress. You still need to talk to a professional about your physical, emotional or psychological stress.  However, as a starting point you should go through the coping techniques outlined below and decide which ones you can use or it least try.

2. Sleep

Medical researchers now have conclusive proof that sleep is a major factor in the war against stress. When we are stressed and busy, we often skimp on sleep in order to do more work, or the sleep we actually have is not restful and restorative.

You can’t possibly expect a function properly if your body doesn’t get the proper amount of sleep. Make sure that you get a good night’s sleep by turning off your television or laptop at least one hour before bedtime. That might seem like a huge request for many people, but developing free sleeping habits is essential in order to get to sleep and have a deep sleep throughout the night. Watching action movies with lots of noise and movement ends up stimulating your brain and not relaxing it.

Develop a bedtime routine that includes maybe a warm bath, a cup of warm hot chocolate, or a lovely cup of chamomile tea. Turn off your TV one hour before you are due to sleep and turn on some lovely classical music instead. There are plenty of CDs available specifically to put you in to a restful state. Without the TV blaring in the background, read a book instead. Everybody needs different amounts of sleep. You should aim to get at least 6 – 8 hours of sleep every night. If you cannot get to sleep, or wake up in the middle of the night with mind traffic, it’s time to visit your doctor. The doctor might recommend some natural herbal remedies which are non addictive and can enable you to get a good night’s rest.

3. Food and Water

Have you ever noticed that when you get stressed, you tend to grab unhealthy, high-fat foods and gravitate towards foods that are processed and high in carbohydrates? Often these are referred to as comfort foods. Unfortunately, you might feel comfortable when eating them, but when you pack the weight on, you’ll feel anything but comfortable!

A good rule of thumb is to stay away from any food that has been processed in a factory or comes out of a can.

Consciously aim to eat healthy when you know that you are experiencing a lot of stress. Stay away from the chocolate and fast foods. As much as you might hate the idea of eating a crisp and crunchy apple, or salad, it’s what your body needs. Many people who are stressed also do not drink anywhere near the amount of water they need to rehydrate. Water is crucial for the healthy functioning of your brain cells and organs. Water is a natural cleanser and get rid of all the toxins that your body produces. If you don’t like the taste of water, add some lemon, lime or orange juice to it. Medical experts suggest each adult should be drinking up to 2 litres of water a day. Make sure that you get your 8 glasses a day.

4. Exercise

When you are stressed and feel overwhelmed at work, you may very well have the excuse of not having time to exercise. However, exercise is exactly what you need. You don’t have to join a gym, or run 10 km each night. Something as easy as a 30 minute walk can do wonders for both your physical body and mental mindset.

Exercise has the added benefit of helping you burn off the calories that you put on due to stress. Aim to incorporate exercise into your daily routine, even if it means parking your car ten minutes away and walking those ten minutes to work and back. Take the stairs instead of the lift.

There have been numerous studies have concluded that people who start to exercise will see all sorts of amazing health benefits, including an improved outlook on life. If you feel unmotivated to exercise, why not try it with a friend?

5. Music

Surely you have experienced the power of music at some point in your life? Music has incredible powers to lift your mood, make you smile, and reduce your stress levels. Rather than turn on the television or radio, you can listen to relaxing classical music when you wake up in the morning and even when you drive to work. Listening to Mozart has an amazing effect on your mind and can put you into a wonderful space at home and even as you are travelling to work.

Of course music is a great mood enhancer when you need to work out. If your work allows it, you can also carry your iPod to work and listen to some enjoyable background music when doing tasks like answering email, working on paperwork etc. Find songs that make you feel happy and upbeat and create a playlist which you enjoy listening to. Just make sure your music doesn’t cause tensions in the office, as not everywhere likes the same styles of music. If you are allowed, perhaps you can use headphones at certain times in the day.

If you are interested in meditation as a way of reducing stress, there are also some amazing meditation audio tracks available in your local music store or iTunes which can help you calm down when you are extremely stressed out. There are many people who go to bed at night listening to meditation music.

6. De-clutter your life

Did you know that personal clutter also leads to stress. Messy cars, homes and desks might very well be a reflection of your mental state. Nobody is expecting you to be a neat freak. Most people are able to tolerate small amounts of mess. If you honest with yourself, look around your work area right now, or think about the state of your car or home. Do these images give you a sense of peace and calm and control, or do you feel stressed just thinking about them?

Set time aside, perhaps on a Friday afternoon at work to clean up. Organise your materials into three zones; A, B and C. Anything which you use all the time should be placed in the A zone. This is usually on your desk. Anything which you use frequently should be placed in the B zone. Anything which you haven’t looked at in week’s should be placed in the C zone. If there are things on your desk or in your work area you haven’t used in months, put them into a big cardboard box. Take a box somewhere and leave it. If there is no need to ever go to box again, you can safely assume that it is needed. So, get rid of it or recycle it.