Corporate professionals often face high levels of stress due to demanding work environments, tight deadlines, and the constant need to perform at their best. Chronic stress can lead to burnout, decreased productivity and health problems. This blog post will explore effective stress management techniques tailored for corporate professionals, it is important to remember the swathe of health implications stress can have on the mind and body.
Research conducted by the American Psychological Association highlights increased risk of hypertension, stroke and cardiac arrest as well as gastrointestinal issues and even problems for the reproductive systems. In addition to the physical health impacts, stress can contribute to depression, low energy levels and anxiety.
At Montrose Retreats we specialise in treating cases of burnout and stress when the techniques mentioned in this article don’t go far enough and are supplemented with professional intervention. For advice and guidance on how to effectively manage stress now and in the future please get in touch via our website or by calling 01433 350 500.
Understanding Stress in the Corporate World
The World Health Organization defines stress as a” state of worry or mental tension caused by a difficult situation”. This broad definition indicates how commonplace stress is and thus how important it is to prioritise stress management in all aspects of life. Working in a corporate role with high levels of responsibility invariably exposes one to difficult situations regularly, so finding ways to deal with these situations in a healthy way is paramount.
Common causes of stress in the workplace include:
· A heavy workload, often tied to tight schedules can breed feelings of anxiety and panic in response to pressure over performance and deadlines.
· Long hours are frequent in corporate roles due to the workload and expectations around performance and generating revenue. Examples of this include generating and developing professional relationships for salespeople, finding investment opportunities for financial professionals, or completing billable work for solicitors and accountants.
· Job insecurity is a common theme in competitive fields, where one’s employment is directly dependant on meeting performance benchmarks, often tied to sales targets, revenue generation and budget management.
· Workplace conflicts can be a cause of stress for individuals managing large teams of people who are under similar pressures described earlier in this article. Tension and conflict in the workplace often leads to stress for the manager responsible for dealing with and resolving these conflicts.
Stress Management Techniques
Time management
- Prioritisation: Techniques and tools for prioritising workload can help to alleviate stress by providing a feeling of control and order to your work. A common method of prioritisation is the Eisenhower matrix, which classifies tasks by their urgency and importance. This is an important first step which facilitates the next techniques.
- Planning: Regular planning meetings provide structure and help predict when issues will arise head of time so that steps can be taken to avoid panic as deadlines approach. Make best use of calendar and task tracking software like Asana, Trello, Google Workspace and Slack. Visualising workload and timelines can help to alleviate stress and restore a sense of calm and control.
- Delegation: Encourage delegating tasks to team members to avoid overload. Trusting colleagues with responsibilities can lighten the workload and build a collaborative environment which promotes responsibility sharing.
Physical Activity
- Regular Exercise: Regular physical activity has been shown to improve relaxation and combat stress, helpful information from Harvard Health Publishing describes several techniques and the science behind their effectiveness. The best types of exercises for this are enjoyable to you, be it sports, running or yoga it is more beneficial if you get a sense of enjoyment from the exercise.
- Desk Exercises: Simple exercises that can be done at work to alleviate tension include stretches, squats, calf raises, leg extensions and even resistance band exercises. Deep breathing exercises can also be done at your desk to promote a calm mindset by lowering your respiratory rate. Read more about this on the Harvard Health article mentioned earlier.
- Active Breaks: Utilise short, active breaks throughout the day to do some light exercise, extra steps you can take will help clear your mind and break up spells of tension and stress you feel throughout the day. Refreshing your mental state will not only alleviate tension but allow you to renew focus on your work upon return.
Mindfulness and Meditation
- Mindfulness exercises & meditation: Useful techniques to restore calm and focus such as mindful breathing, eating, body scanning and meditation are often used in the workplace throughout the day. Practicing mindfulness and meditation involves focussing on what you’re sensing and feeling in the present moment, alleviating stress and has been found to help people with conflict, decision-making and being more emotionally aware.
Healthy Eating Habits
- Maintain a healthy diet: Avoid excessive caffeine and sugar intake whilst eating a varied diet of nutrient rich foods and adequately hydrating can make you feel much better physically, which eliminates a potential source of stress and provides energy and vitality to practice these other techniques. Having sufficient energy and fewer physical discomforts can be very beneficial in alleviating stress and promoting focus.
Work-Life Balance
- Making time for yourself: Although often easier said than done whilst working in a senior or high-performance role, maintaining a healthy work-life balance is key to avoiding stress and burnout. Setting clear boundaries between worktime and your personal life, whilst scheduling time for hobbies you enjoy and spending quality time with friends and family provides you with necessary down-time to decompress and relax, allowing you to return to work focussed and energised.
Sleep Hygiene
- Getting consistently high-quality sleep: High-quality sleep is crucial for maintaining sufficient energy levels throughout the day and there are many techniques through which your sleep hygiene can be improved. Aim for 7-9 hours of sleep in a dark, quiet cool bedroom following a calming bedtime routing involving reading, relaxation techniques and yoga/ gentle stretching.
Effectively managing stress is crucial for corporate professionals to maintain their health, productivity, and overall well-being. By incorporating these stress management techniques, you can create a healthier work-life balance and thrive in your career in a healthy way. Remember, managing stress is an ongoing process that requires commitment and regular practice, for more advice or to find out how the team at Montrose Retreats can help you manage stress please get in touch via our website or by calling 01433 350 500.
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