Stress relief in the office and beyond

You have mastered time management. All the projects are running well and even your colleagues have been nice to you lately. But if you’re still feeling stressed out, impatient and exhausted, then you need to do something about it.

In this article I’m going to give you some of my own tips on how you can reduce your stress levels and bring out the best version of yourself.

Balanced blood sugar = balanced life

It’s so easy to grab a chocolate bar when your feeling peckish, but when the insulin kicks in only half an hour later and lowers your blood sugar, you become hangry. No one wants that, right? Make sure you have a proper breakfast. For example, I have scrambled eggs at home or a wholemeal ham sandwich on the go. The complex carbs and the fibre will keep you satisfied until noon.

Do you always fantasize about a long nap after lunch and you can only function properly with coffee? You should probably check what you had on your plate. White flour and extra greasy meals (e.g. fried chicken) can divert all the energy from your brain to the stomach to digest the food. Lean meat with some rice or alternative sides (e.g. couscous) and some vegetables gives me that afternoon boost I need.

SOS tip: If you need a quick re-fuel, grab a low sugar flapjack or a hummus dip with some veggie slices. Yum!

Reduce your caffeine intake

Do you drink coffee because it helps you stay awake or has it just become a ritual… every 2 hours? If you’ve become too reliant on your daily caffeine dosage, you might want to consider reducing the amount you consume. Don’t be surprised, however, if you experience physical withdrawal symptoms, like headache and dizziness in the first few days. These are completely normal, your body needs some time to reset itself and find other sources of energy.

SOS tip: Instead of your large latte, order a green tea next time. To de-stress, try a chamomile or peppermint tea.

Exercise

Working out doesn’t have to be a pain necessarily. Try out a variety of different classes. You can never know if Disco Yoga, wrestling or pole fitness will be what turns you into a fitness addict. Our founder Dan is a big fan of playing football in his evenings to keep him focused at work.

Be flexible, if you’ve never been a morning person, try working out in the afternoon or during your lunch break. Keep in mind, you don’t have to spend hours in the gym every day to stay healthy and fit!

SOS tip: If you’re feeling tired, have a quick walk around the office block or at a park nearby. (Or try my personal favourite: a push-up competition with your colleagues. It will surely wake you up and you can earn your colleagues’ respect for ever.)

Mindfulness

Being present in the moment helps relaxation by not letting you worry about problems of the past and the anxiety of the future. Even 10 minutes during your daily commute will make a huge difference, you will start to see the benefits within a few weeks.

SOS tip: Try the 3-minute SOS meditation before an important meeting or after a stressful argument.

Improve your sleep

Blue light suppresses the secretion of melatonin, the hormone that regulates your sleep-wake cycle. Try to reduce screen time in the last 1-2 hours before going to bed. Read a book or do some yoga exercises instead of scrolling through Instagram.

If you can’t go without watching your favourite Netflix series in bed, at least try to skip popcorn. Late night snacking won’t let your stomach sleep and this can have a negative effect on your sleep quality.

List your tasks and plan your next day in the evening, so you don’t need to stress about forgetting an important meeting when you are trying to fall asleep.

For further recommendations, check out the National Sleep Foundation.

Extra tip: Remember, some deep breaths, a quick power-pose and a smile in the mirror can do wonders.

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