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An expert guide to tackling work stress. Most of us will experience some form of stress at work, so it is important that we have the tools to manage these feelings. There are a few things you can do at work to combat stress, such as taking regular breaks and setting realistic goals. Gareth Hoyle, managing director of Marketing Signals, has shared his tips for dealing with work stress. Check in with yourself regularly It is important to check in with yourself about how you are feeling. “If you're constantly feeling stressed and overwhelmed, it's important to take time out and start thinking about why this is. Set out a set time in your calendar weekly and treat it as a non-negotiable. You could just call it a self-care session or a mental health hour." "Whatever you call it - completing regular check-ins with yourself will make sure you're regularly taking the time to review your mental health, taking part in self-reflection and coming up with ways you think you could be happier or less stressed." Set realistic expectations Try to set realistic goals and expectations, as this can help you feel less stressed and encourage you to celebrate the small wins. "It sounds obvious but it can be an easy mistake to make - especially if you're trying to stay on your boss' good side. But you need to set realistic expectations if you want to manage your stress and improve your mental health to avoid issues further down the line," "It's important to create realistic deadlines and not to over-commit yourself. Before you agree to a project or task, think about what needs to be done, how long you can realistically get it done and whether you need any additional support." Be kinder to yourself If you start to feel stressed, it is important to give yourself a break. "Practising self-compassion will help you create a healthier approach when it comes to managing expectations too. If you don't complete your work by a set deadline or achieve the results you wanted to, stay away from self-criticism. This will help you realise that while you may not have hit your target - your efforts are still valuable and worthwhile." Take proper breaks Taking breaks throughout the working day will help you feel less overwhelmed and give your mind a chance to slow down. ”Make sure you remember to take proper breaks so that you're more refreshed when you're back at work. If you need to - set a timer or alarms on your phone and make sure that you take those breaks when you're reminded to. Actually get up from your desk, go for a walk, have a proper chat with a friend, take a shower or cook a healthy lunch so that you're doing something away from your desk.” Know when you work best Try to plan your day around when you work best. “Knowing and understanding how and when you work best is important too. If you work better in the morning - make sure you get a good night's sleep and eat a healthy breakfast to keep your mood and concentration up, Alternatively, if you work best in the late afternoon or evening, go out for a big walk on your lunch to clear your mind and have a proper break before you start back at work.”
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