Using physical activity to manage workplace stress
Stress affects us in lots of ways, both physically and emotionally, and in varying intensities.
Burnout is a form of physical, mental and emotional exhaustion linked to our jobs or work that we do. As well as paid employment, you may feel burnout around parenting, caring, school, or voluntary responsibilities.
Burnout can happen when you're under constant pressure or stress, but it can also happen if you're not set up for success in your role, or are unable to meet the potential you have.
Regular movement can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Moving more can also improve your sleep, which is often disrupted by stress, depression and anxiety.
All of these benefits can ease your stress levels and give you a sense of command over your body and your life.
How does physical activity help with stress?
- Physical activity improves your body's ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain.
- Moving also reduces your levels of the stress hormones adrenaline and cortisol and increases your brain's production of endorphins, those feel good hormones.
- Physical activity can also help take your mind off your worries. Leaving a stressful situation can provide a much-needed break.
- By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation. Focusing on a single physical task activates calmness and clarity.
Building movement into your day
10 minutes of consecutive standing time. This might seem obvious but many of us do not do it enough in the modern working environment! Take 10 minutes a day to get that blood circulating around!
20 minutes of simply being outdoors in nature a day can improve our mental and physical wellbeing. No need for strenuous activity, do what feels right for you.
30 minutes to wind down and relax before bed at least. No screens, no work in sight. Take this time for yourself, take a bath, do some yoga and dedicate 30 minutes to yourself.
Top tips for dealing with stress
Back to back virtual meetings impact our stress levels
Microsoft Worklab's recent study confirmed that back-to-back virtual meetings are stressful with the research pointing to a simple remedy—short breaks.
Breaks between meetings allow the brain to "reset," reducing a cumulative buildup of stress across meetings.
Short breaks throughout your busy day to help your brain re-centre are hugely impactful. Even 10 minutes between meetings make a huge difference to your state of mind. This image taken from Microsoft Workload shows the impact back to back meetings has on our stress levels.
Moving more can be very effective in relieving stress. Even going out to get some fresh air and walking to the shops can help. Below are some top tips to help you feel less stressed by adding movement into your day
Tip 1
Talking about what you're facing can help put things in perspective, and help you to make your next move. Often, just saying things out loud can help reduce some of the strain you're feeling.
Top tip for movement | Take a walk outside in your lunchbreak and chat with a friend
Tip 2
Writing things down helps your brain to process what you've got on your plate. So it's a great idea if you're feeling overwhelmed by the responsibilities and tasks you're facing.
Top tip for movement | Take each hour as it comes – break these up with regular movements
Tip 3
Take regular breaks from work and your responsibilities before you reach burn out. If you recognise things are getting too much, try to organise breaks and time to switch off.
Top tip for movement | Take your annual leave and make time to enjoy the outdoors.
Local support for stress
Connection is a round-the-clock helpline for people of all ages, anywhere in Dorset, who are experiencing mental health problems and need support.
You do not need to be known by their services, and can also phone for support and advice about a friend or family member experiencing poor mental health. Connection can also be accessed via NHS 111.
Steps2Wellbeing is available to adults over 18 registered with a GP in Dorset. They offer talking therapies including counselling, online courses, Cognitive Behavioural Therapy (CBT) and guided self-help to support you with common mental wellbeing issues like depression, stress or anxiety.
Dorset Mind is a self-funded local charity that helps people in Dorset experiencing mental health problems access the vital support they need.
The Dorset CAMHS services is one of a range of services that can help children and young people when they are experiencing mental health issues, or are having problems with their emotions and behaviour.
If you are feeling stressed, anxious, low or can't sleep, Every Mind Matters can help with expert advice, practical tips and personalised actions to help.
