I’m too stressed to cope…

If you’re constantly feeling tired, irritable and anxious, you could be suffering from work-related stress. The long-term effects can include depression, high blood pressure and heart disease, so it is vital you recognise the symptoms and tackle stress as soon as possible.

Stress can harm your health as well as affect your performance – the quality of your work can suffer if you find it difficult to concentrate, meet deadlines and motivate yourself and others. The good news is you can take some simple steps to reduce stress.

1. Make a list. Make a list of your worries, whether they are workload, finances or staffing issues. Prioritise them in order of importance and aim to work through them one at a time, ticking them off as you go. Remember to set yourself realistic timescales for tasks – you may be trying to get more done than is possible in one day. Leave something if it is taking too long, have a break and tackle it later with a clear head.

2. Get organised. To help you get organised, buy a large, clear wall-planner and insert key dates, meetings and deadlines. Put non-essential tasks to one side and come back to them during a quieter, less stressful period.

3. Delegate. Try delegating some of your work to other members of staff. If you are going through a busy spell, consider getting someone in temporarily to help you deal with the workload.

4. Tidy up. Take the opportunity to improve your work environment. Clear away clutter, organise files and store away items you don’t need. A tidy space will help you organise your thoughts and make you feel better. Introducing plants to increase oxygen levels, or putting up inspiring pictures – landscapes or a photograph of a loved one, for example – might invigorate you.

5. Take regular breaks. Time out will refresh you and allow you to work more effectively. Boost your energy levels by eating fruit and other healthy food. Avoid excessive junk food and alcohol, and don’t smoke.

6. Guard your free time. Take measures to ensure you have a work-life balance. Allocate time to friends and family, and schedule time for enjoyable activities. Taking regular exercise can also help you relax and unwind.

7. Sleep. Worrying about work can keep you awake at night, but getting a full night’s sleep is vital to help you concentrate and make better decisions during the day. Wind down before bedtime by reading, listening to relaxing music or taking a bath.

8. Accept some stress. Lastly, remember you will not be able to eliminate stress entirely so prepare for stressful periods. If you recognise the symptoms and cannot manage on your own or with the help of friends and family, consider getting help from a medical professional.

• For more information about work-related stress visit the Health and Safety Executive

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