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Ways to Start Relieving Stress and Anxiety at the Workplace.


Ways to Start Relieving Stress and Anxiety at the Workplace

The worldwide achievement of Ricky Gervais and the BBC's immensely popular sit-com "The Office" has resulted in numerous spin-offs and remakes.

In essence, the comedic situations in the show transcend cultural boundaries. While the specific idioms may vary, we can still find characters in the show that we can connect with, often even recognizing aspects of ourselves in them, especially in a work setting.

Not only do the people from the show transfer over, but also the situations that the characters experience.

Ways to Start Relieving Stress and Anxiety at the Workplace.

Do these two quotes from The Office resonate with you?

Jim Halpert: At present, this is merely a job. If I were to progress further, it would become my lifelong occupation. And if it were to be my occupation, I would feel compelled to sacrifice myself by standing in front of a moving train.

Michael Scott introduces Pam, the receptionist, and comments that if the person finds her attractive now, they should have seen her appearance a few years ago.

These sentences can be amusing, but they address a fundamental aspect of the workplace: stress, particularly stress related to work.

The UK Health and Safety at Work Executive (HSE) is the government entity in charge of overseeing and regulating health and safety issues in the workplace. They define work-related stress as the negative response that a person experiences when facing excessive pressure or other demands in their work.

A moderate amount of stress is beneficial as it keeps us motivated and pushes us to succeed. Stress, in fact, helps us lead more satisfying lives. The challenge lies in finding the right balance, as excessive stress and anxiety can have detrimental effects on our health and overall well-being.

So, how can we promote stress and anxiety relief?

Join me for a brief discussion where we will explore ten simple strategies to alleviate stress and anxiety in the workplace.

Tune Into Your Body

While it may seem like a straightforward concept, it is a crucial one when it comes to exploring various techniques for relieving stress and anxiety. It is important to recognize the level of stress you are currently experiencing. The first step is to be aware of when your stress levels are increasing.

Please indicate your level of stress on a scale ranging from 1 to 10. When you are at home, find a moment where you can be alone and lay down with your eyes closed. Choose to listen to your favorite relaxing music or simply sit in silence, whichever you find most effective. Allow your mind to drift and do not attempt to hold onto any thoughts, regardless of how brief they may be. After approximately 10 minutes, you should feel a significant reduction in stress, reaching a state of complete relaxation.

Ways to Start Relieving Stress and Anxiety at the Workplace.

This serves as the standard for measuring various stress levels. Throughout the day, assess the gauge instead of focusing on the intensity of stress you are experiencing. Take note of your physical indicators such as tense and hunched shoulders, tight and churning sensation in the gut, and a clenched jaw.

Take time to move

Engaging in physical activity is an effective method of decreasing stress. Simply getting up and moving around can provide some relief from stress and anxiety. Taking a brisk walk during your midday break and doing a short jog in the evening can help alleviate tension. It is always beneficial to strive to maintain physical fitness.

Take time for deep breathing

All you have to do is take deep breaths by inhaling through your nose, then hold your breath for three seconds before slowly exhaling through your mouth.

Take a moment to tap into the ability of your mind to create vivid mental images.

This is an effective method to reduce stress and anxiety in the workplace. Simply take a brief moment to envision yourself in a different location. Imagine the soothing sound of waves from the sea, visualize the vibrant colors of the sky, and transport yourself to your preferred destination without waiting for a far-off vacation. The more vivid your imagination, the more successful this technique will be in providing relief from stress and anxiety


Spend some time examining your irrational thoughts and questioning their validity.

Pay attention to your inner thoughts and the messages they convey. These thoughts are often influenced by past experiences and can be detrimental, causing unnecessary stress. For instance, when faced with a deadline, you might think, "If I don't finish this, I'll lose my job and have to find a new one!On the contrary, this statement is probably false and if it happens to be true, it might be advisable to consider alternative employment options.

Allocate some time to break down work into more easily achievable tasks.

A big task can feel daunting and may require breaking it down into smaller and more manageable jobs. By setting step-by-step targets, we can accomplish more and experience a sense of accomplishment after each completed step. It is important to reward ourselves for finishing the smaller tasks rather than waiting until the final task is done to give ourselves recognition.

Ways to Start Relieving Stress and Anxiety at the Workplace.

Take time to reduce caffeine intake

Have you ever witnessed a situation where a toddler becomes extremely energetic and hyperactive after eating some cookies or consuming cola? This is precisely what occurs when we consume excessive amounts of sugar or caffeine, regardless of our age. However, unlike a child at home, we cannot easily run around the office imitating airplane sounds; instead, we bear the burden of the additional stress.

Take time to have a play break

Certain professionals keep stress balls or squish balls at their workspace to quickly alleviate stress and anxiety with a simple squeeze. Alternatively, some individuals opt to spend a few minutes playing games on, which are quick (less than five minutes), convenient to play, and often do not require a download.

Take time to Blow Off Steam - but fairly

Do not believe that expressing your frustrations is not allowed, but keep in mind that angry words can have long-lasting consequences if they are seen or heard by the wrong people. Avoid including anything in an email that you would not want everyone at the office to read.

It is important to recognize that a small amount of stress has value and is worth investing time in understanding.

Ultimately, bear in mind that it is normal to experience stress when stepping out of your comfort zone. It is necessary to endure some amount of stress in order to broaden your perspectives, acquire new skills, and take on additional obligations. While this form of stress may not be enjoyable, it is beneficial in the grand scheme of things.


"The Office," an immensely popular sitcom created by Ricky Gervais and aired by the BBC, has achieved remarkable success globally, leading to numerous spin-offs and remakes.

The truth is that comedic situations are universal, transcending cultural boundaries. Although the specific idioms may vary, we can still recognize familiar characters from our workplace in the show - and sometimes even see ourselves reflected in them.

Not only do the people transfer in the show, but the situations the characters face also do.

Keywords: stress and anxiety relief, stress releif techniques, work stress, stress in the office