Stress Reducing Tips for Working Healthy
Mental Health Tips
When you feel your stress level rising, step back, breathe, and look at a
problem from a different angle.
When you’re in a stressful situation like waiting to give a presentation, take
a deep breath and visualize someone you love. It will take you beyond the
moment and remind you what’s really important in life.
Are you in a company where work load, work hours, travel or meetings are
unrealistic for the needs in your life? Ask yourself why you are there. If
you choose to stay with the company, develop a plan for creating a
balance between your personal and professional life. And, if you can’t
maintain the balance, talk with your supervisor. As a last resort, develop
an exit strategy. You’ll reduce your stress and have a greater sense of
When interviewing for a new position, ask how the company demonstrates
its value for people. Speak with some of the people who work there. How
do they dress? Is it a formal or informal environment? Does it feel like
you? Do people smile? Or do they brag about the hours they’ve been
working? A healthy culture focuses on the quality of the results, not the
hours required to achieve them.
Let your boss know what’s important to you and why. Help her/him
understand your point of view.
Make your personal list of your priorities—what’s important to you. Stick
with your list, remembering that money isn’t worth much if you’re not
Don’t tell yourself you should be able to “handle” anything. It’s OK to
admit you don’t have time, knowledge or skills to take on a project or
Vacation is earned and should be taken. Even world class manufacturing
plants are shut down for routine maintenance. Yet, we often deny
ourselves basic time for repair and rejuvenation.
Physical Health Tips
Know your body and listen to it. Recognize gender differences around
health. Men and women respond biologically and psychologically different
to similar situations.
Take time everyday to walk. Recognize that your body was not designed
to sit all day. If people can go outside to smoke, why not go outside and
Twenty minutes a day of meditation or breathing exercises can lower
blood pressure and calm your mind.
Make humor part of your day. It’s impossible to be stressed when you’re
laughing or smiling. It often breaks the tension
Make a healthy diet, regular exercise and a good night’s sleep high
Have a financial plan for your health. Does your company’s insurance and
benefits programs match your needs? Does your company have a
Close your eyes—even if you’re parked in your car before you go into
work. Don’t think about anything. Just concentrate on breathing slowly
Take control of preventable stress. When traveling for business, allow
plenty of time. For example, plan to arrive 30 minutes ahead for the train
and rejoice in having the time for yourself.
Don’t talk on the cell phone while driving. Ask yourself , “Do I really need
to make that call or can it wait?”
Emotional Health Tips
Think carefully about what you value in life. Plan your work around your
values, not your values around your work.
Every company has a culture. Is yours right for you. Make sure you
understand the unspoken aspects of the company’s values and principles,
and that you are comfortable with them.
Think about your career long term. Put today’s stressful event into a
longer term perspective. Will it really matter a week, month or year from
A healthy way to look at your career is to examine whether you are
actualizing your talents and making significant, meaningful contributions.
If you stay healthy, you’ll have more time to accomplish your goals and a
higher quality of life.
Build personal relationships at work; get to know those you work with.
People are more empathetic to people rather than positions.
Build a strong support team and a strong bench to back you up when you
A job is comprised of many relationships within any given company. Any
relationship has its ups and downs. Be sure the highs outweigh the lows.
No one wants to be a cultural misfit. Evaluate your personality and the
way you interact with others. If your interactions often cause stress,
maybe this environment is not for you.
Make it a new habit to make your first thought about someone a positive
Organization Health Tips
Find a strategy for structuring your job to meet your needs and the needs
of your company. Discuss the possibilities with your boss.
Talk openly with your supervisor about the company’s expectations. For
example, every company has a vacation policy. Are you encouraged to
take vacation? Or, does taking vacation somehow translate into a lack of
commitment? In that environment, you will have to be willing to make
many tradeoffs between work, friends and family.
Be smart when you say “no.” Suggest alternative ways of getting
something accomplished. Business leaders want to achieve results and
most are willing to accept a different way of getting the job done.
Don’t always rely on email. Take the time to meet with people face to face
or pick up the phone and call them. Never underestimate the positive
impact of human interaction.
If your supervisor sends you emails after hours or on weekends, talk to
her/him about their expectations for your response.
Learn what the best companies are doing for their employees today.
Some have meditation rooms. Others shut down for holidays. Some have
nutrition focused cafeteria menus. Be an advocate for a health-oriented
culture in your own company.
Men supervising women should keep in mind that relationships and a
supportive environment are important to their health and well being.
Recognize that men and women value money, relationships and rewards
differently. These are important to both genders, but they prioritize them
differently. Be sure your company understands the new science of
gender-based health and is incorporating this knowledge into gender
Unhealthy stress sometimes occurs when people feel that their
contributions far exceed their rewards. Resentment is unhealthy. Try to
structure responsibilities that you and your employer feel are fair for the
compensation you earn.
Unhealthy stress can occur when people do not have sufficient control
over the job responsibilities. Work to ensure that you and your supervisor
agree on the control you have to make decisions that effect your work