11 Tips To Reduce Work Stress

Do you pride yourself on your ability to manage stressful situations? It might be one of your greatest strengths, but chronic stress can cause several serious health issues including type 2 diabetes. Work is the primary cause of stress for many of us. Here are 11 tips to reduce your stress at work and the likelihood of getting type 2 diabetes.

Cultural evolution has happened more quickly than physical evolution. Rather than fighting tigers, today we battle deadlines, discrimination, relationships, finances, and personal conflicts. Unfortunately, our bodies react in the same way to our work-related stress as they would to a physical threat. They release hormones and prepare us to fight or run away.

Cortisol is known as the “stress hormone.” Cortisol causes several responses:

  • Increases the heart rate, blood pressure, and breathing
  • Causes muscles to tense and blood vessels to constrict
  • Decreases production of digestive enzymes
  • Slows the movement of food through the system
  • Triggers the release of glucose and protein from the liver into the blood for energy
  • Increases food cravings.

These physical reactions to cortisol increase your risk of type 2 diabetes and when the stress is ongoing, the results are cumulative.

Did you know that the You 2.0 Wellness APP was created to help you establish healthy habits? If you’re interested in diabetes prevention, start by building your stress management skills with the activities on the APP!



11 Tips To Reduce Work Stress

Our jobs are more complicated and many of us are working longer hours than ever before. We spend hours every day managing emails and communication and with technological advances, the boundary between work and the rest of our lives is weak.

Stress is a physical and psychological response to stressful situations. We don’t choose it, it just happens. But we can reduce our body’s stress response by being aware and taking some simple actions.

1. Breathe Deeply

This might sound too simple but breathing calmly into the belly and paying attention to your breath will slow your heart rate and reduce anxiety. It will also give you the break you need to think more clearly.

2. Stretch

Many of us spend hours sitting at a desk or in a vehicle. Take a few minutes every hour to stretch. It will improve your posture, reduce fatigue and prevent muscle strain.

3. Listen to Music

The right kind of music (something slower and relaxing) will help lower your heart rate, blood pressure, and stress hormones. Listen to various types of music and add songs to a playlist when you find ones that work for you.

4. Drink Tea

Taking a moment to make tea can help you to focus. There are many flavours and types of tea and some of them have specific properties. Find the one that helps you to feel calm, energized or that will brighten your mood.

5. Take a Walk

We hear it all the time because it’s true – exercise is a great way to shift stress. Walk in the hallway or take the stairs. If you can get outside during your lunch or coffee break, that’s even better. Combine walking with deep breathing to maximize the benefits.

6. Set Realistic Goals

We can be our own worst enemy when it comes to causing stress. There is no such thing as being perfect and trying to achieve this can increase our stress levels. Whether it’s in your personal or professional life, try to set realistic goals and be patient with yourself when working towards achieving them.

7. Pay Attention to Your Nutrition

Take care of your body by choosing your food mindfully. Plan your meals - breakfast, lunch, dinner, and snacks especially on days when you have a busy schedule.

8. Drink Water

Have a water bottle that you love and download an app to remind you to drink throughout the day.

9. Keep a Done List

One of the greatest sources of stress in the workplace is a never-ending “to-do” list that we are constantly aware of. Get in the habit of taking a few minutes at the end of the day to write your “done list.” Keeping track of the things that you have completed is a great way to give yourself permission to be done for the day.

10. Be Kind to Yourself

Most of us say things to ourselves that we would never say to someone else. Make sure the chatter in your mind is helpful and compassionate.

11. Smile More

It’s a proven fact that smiling improves mood. Begin your day with a smiling shower, smile n the car on your way into work while listening to music and smile for the count of 30 before making a difficult phone call or tackling your inbox.


Contact Us Today!

If you are looking for more information on stress management and how to improve your health, check out the You 2.0 Wellness APP. To find out more, call us today at 403-460-69691 or fill in our online contact form.


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