Stress Prevention Techniques.

Stress also is known as Stressors refers to the state of mental or emotional strain or tension resulting from adverse or demanding situations.

What causes stress?

The World Health Organisation (WHO) defines stress as a reaction people may have when presented with demands and pressures that are not matched to their knowledge and abilities, which then challenges their ability to cope with these demands and pressures related to their job.

According to The WHO, stress could occur in a wide range of work circumstances, but the situation could worsen when employees experience a lack of control over their role and support from superiors and work colleagues.

In the UK, stress accounted for 35% of work-related health illness cases –         

 ( 2014/2015).


In relation to this topic of discussion, the 2nd of November brings us National Stress Awareness Day!

Yet another great initiative was taken by National Health Services employees together with the International Stress Management Association, UK. The collaboration aims to develop a greater understanding of stress management and the risks to both public and business organizations, offering access to information and strategies to cope with stress-related illnesses at work and life.

Ignoring stress not only leads to health conditions such as depression, heart diseases, Alzheimer’s and even gastrointestinal problems.

The effect of stress -psychologically though might not seem obvious, it could be as serious as any other physically induced stress conditions.

As a business organization in the UK, employers have “a duty of care”  to protect the welfare of all their employees at work.  There are many proven methods that could be practised in the management of stress-related illnesses.

The Health and Safety Executive is an independent organization which helps employers to carry out risk assessments to identify these risk factors:-

  • Role of the employee– unsure in terms of expectations and job security
  • Demands of their role – too many jobs assigned, playing different roles
  • Control they have over their job role and demands are little to none
  • The support they receive from their superiors, work colleagues – relating to the above
  • Relationships with colleagues at work – the ability to delegate jobs with other team members or even ask for support or guidance
  • Change at work – this could relate to a role, demands and/or event management


You can provide your employees with the right support at the earliest possible by:-

  • Implementing the Standards by the HSE and Work Regulations
  • Adhere to risk management procedures to show a duty of care
  • Reviewing and training employees more frequently to support their job roles and demands
  • One-to-one discussions with their managers to create action plans to reduce stress by ensuring job role and addressing unreasonable demands
  • Create a friendlier work atmosphere among superior and colleagues

Leading a physically active lifestyle is highly beneficial not only for a fit body but also a healthy mind.

Try these exercises during your lunchtime or even while taking short breaks at work :

  • Stretches – there are many variations to this exercise. Try standing up tall and stretching your arms above your head whilst still maintaining an aligned back. This is also good to ease backaches!
  • Meditation – improves relaxation, relieves stress, stimulates blood circulation and flexibility.
  • Brisk walking and jogging – sparks nerve cells in the brain that aids in mental relaxation, dissipate stress hormones and triggers concentration.
  • Diaphragmatic breathing – a calming exercise that uses techniques to slow down and improve your stress and anxiety.


Food also plays a major role to keep stress at bay!

Eating a well balanced and nutritious meal could enhance your mind to be focussed and encourage relaxation.

  • Green Tea – Theanine in green tea helps to increase relaxation and calms the mind.
  • Milk – contains tryptophan, a particular a-amino acid in protein when metabolized converts to mind boosting serotonin
  • Nuts – Magnesium helps lower cortisol levels in the body
  • Citrus fruits – Vitamin C is a stress-busting antioxidant
  • Spinach – rich in Folate; helps produce mood-regulating hormones!
  • Dark chocolate – just a square (1.4 ounces) and choose the 70% cocoa variety; contains anandamide – a neurotransmitter that temporarily blocks pain, depression, and stress

Choosing healthy habits such as drinking plenty of water, snacking on fruits and nuts, lots of vegetables and protein feeds the brain to function better throughout the day and focus on and out of work.

Prevent stress simply by making a few switches to aid a healthy lifestyle and incorporate exercises to stay active!

LEAD A Healthy and Active Lifestyle and TRAIN your MIND to be STRESS-Free!

Stress at work quick tips

Identify your stress triggers. – then you can think about what to do to manage these triggers better.

Get organized. – make a list of jobs to do, prioritize these tasks and tackle only one task at a time. Alternating the boring tasks with the interesting ones may help motivation.

Take regular breaks. – If you feel as though things are getting on top of you, take a break from work and leave the working environment. A change of scenery for a short walk or hydration break can help to re-energize you.

Sort out your stresses. – Evaluating what stresses you so that you can do something about it and identify those that you can’t. This will help you to formulate a stress -less action plan.

Relax. – try to practice healthy activities that calm your body and mind. Massage and meditation can work wonders for stress.

Avoid smoking and alcohol. – these can leave you feeling depressed and are detrimental to your health.

Get a different perspective. – discussing your problems with somebody else can give you new ideas and opinions about your problems and how to deal with them. Sharing your thoughts can also calm you down and help you feel relaxed.

List what’s new and good. – make a list of what you’ve achieved and what is good in your life. Add to the list regularly and give it a read when you need a boost.

Eat healthily and be active. – This will boost the bodies feel good hormones which help relieve stress.

Have fun. – Making time for hobbies and things you enjoy both in and out of work will improve happiness.