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Keep Calm - 6 Ways to Reduce Stress While at Work

Updated: Jan 3, 2022

Are you feeling a little overloaded right now or that you have too much on your plate at work?

No matter how much you love what you do, work induced stress is something that we all experience at some point.

This is especially the case this time of year as we head into the “silly” season and hurtle towards end-of-year deadlines and celebrations.

Let’s face it, workplace stress is inevitable!

But there are a few tips and tricks that you can implement in order to reduce your stress levels while at work.

So that you can improve your focus, productivity, diet choices, and be an all-round awesome employee and colleague.

Today I wanted to share with you 6 simple tips that you can start putting in place today to help reduce stress, especially while at work.

Lets get into them:



It should come as no surprise that our environment strongly influences our stress levels. And in the same way that a sterile and lacklustre office can negatively impact us - a warm, light-filled and colourful space can positively affect us too.

Now you may not have control over your office décor or light exposure, but what you can control is the immediate space around you by setting your desk up for success.

Try and incorporate as many senses as you can such as photos of loved ones, aspirational images, fresh aromas from a candle or diffuser, feel-good crystals, your favourite tunes or a daily inspirational quote book.


Spending some time in nature has a massive impact on many aspects of stress management, from reducing muscle tension, lowering your heart rate to eliminating feelings of anger, stress and overwhelm.

This can be as simple as taking a lunchtime walk around the block to get your daily dose of vitamin D, enjoying a picnic lunch in your local park or even placing an indoor plant on your desk for that localised oxygen flow!


Taking two minutes out of a hectic day to consciously breathe and focus within your body can significantly reduce your stress levels, having an almost immediate effect.

It not only helps you re-focus but reduces activity in your amygdala – a region of your brain that controls your stress response. You can try a simple breathing exercise counting your breath in and out, or one I personally love is drawing a square shape with your breath:

1. Close your eyes, on your inhale draw a line up in your mind

2. Exhale as you draw a line left to right

3. Inhale on your down stroke

4. Finally, close the box on your exhale as you draw right to left

5. Repeat for 1-2 minutes


Albert Einstein once proclaimed that a cluttered desk is the sign of a cluttered mind, and the same rings true for how you manage your workday.

If you find yourself getting overwhelmed by your workload or struggling to keep up with your task list, then this one is for you.

Not only can you transform your to-do into a ta-dah list, as you tick things off, but exercises such as time blocking can help you regain control and excitement for the day ahead.


It is widely accepted that regular exercise releases those feel-good endorphins that help you regain that spring back in your step.

But did you know that regular movement can also have a positive impact on your productivity and energy? Something as simple as a lunchtime walk or a quick lap around the office every 1-2 hours can increase blood flow, reduce brain frog and improve your all-round resilience to stress.


Are you guilty of a few too many lattes to get you through? If you are indulging in multiple caffeinated drinks per day, you could seriously be contributing to your elevated stress levels.

That’s because caffeine not only increases the “stress hormone” cortisol, but it can also block the absorption of adenosine. Why is this important? Well adenosine has a calming effect on the body, so by blocking it, you are restricting your body’s natural ability to self-regulate its stress response.

Instead, I recommend swapping out that 3pm coffee for a herbal tea – peppermint or chamomile work a treat.

I hope these tips are helpful in helping you reduced stress while at work.

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