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How can you combat chronic stress at work?

| Becca Clayton

Tonic believes that stress is the single most concerning health and safety issue in the workplace in recent times, now more than ever post the pandemic.

We all experience negative stress and for many the source of that stress is the workplace. We all also know people who can handle stress well! This is because they have some effective stress management techniques to hand.

If you know your triggers but don’t have any go-to techniques to manage and minimise negative stress then read on. We can help! Here are a few effective techniques you can try to help you be one of those people; to help you combat stress that is impairing your performance at work.

Breathe Deep

If you find yourself getting overwhelmed by a certain task or upcoming important meeting, take a few deep breaths. Inhale slowly for five seconds, hold for a second and then exhale slowly. Repeating this a few times can help to lower your heart rate as well as focus and clear your head.

Read about and try our box breathing exercise:
– Box Breathing Audio Guide To Benefits
– Box Breathing A 5 Minute Practice

Time Management

Stress & overwhelm can manifest in many ways particularly when we are getting bombarded by emails and requests throughout the day. These distractions can raise your stress levels if you feel like things are being taken out of your control. By scheduling time during the day to answer emails or follow up important calls can help immediately reduce stress and help you to regain a feeling of control.

Get Up and Move

This is easier said than done if you have a sedentary job but getting up and moving about is a super effective stress buster – even if it’s as much as a quick walk around the car park. We can all be guilty of neglecting ourselves especially when we are engrossed on a task, but it is vital that we take just a few moments out of the day to move, mobilise and do it mindfully (on and ideally outside)!

Healthy Lifestyle

Effective Stress management is linked to healthy lifestyle choices which includes eating a balanced nutrient-dense diet and getting seven – nine hours sleep per night. One quick win is to prepare your lunch the night before (every day). This will help avoid any fast-food and low-sugar cravings and you choosing to buy processed snacks on the go. A healthy diet will boost brain function which can lead to better productivity. Staying hydrated is key too!


You can’t please everyone so seeking other people’s approval is not going to do you any favours. Shift your focus to your own task list and build your self-confidence without needing to impress others.

Smile More

Smiling is Infectious and is one of the best ways to destress – sometimes without us even realising it. Looking on the lighter side of a stressful situation can put things into perspective and will help change the way you look at work tasks and the environment around you. Life is 20 percent what happens to us and 80% how we react!

Contact Us

If you would like to know more about how Tonic Wellbeing can help you and your employees in the workplace with minimising and managing stress, and boosting wellbeing, please get in touch with one of the team here. We can help you complete an organisational stress risk assessment that will cover:

Step 1 – Identify the hazards.
Step 2 – Decide who might be harmed and how.
Step 3 – Evaluate the risks and decide on precautions.
Step 4 – Record your findings and implement them.
Step 5 – Review your assessment and update if necessary.

Stress is a hazard in the workplace just like any other and must be risk assessed like any other hazard. This process will ensure you are protecting your people and your business! You will be compliant and it will demonstrate you care. Can you afford not to?

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