Top Tips for Reducing Stress at Work

Stress and anxiety are talked about a lot these days – it seems so many of us are affected in our daily lives. We will like to talk about ways of reducing stress specifically in the work place and how the art of yoga can help calm our mind

While each person’s situation is unique, some scenarios increase the risk of work-related stress. Excessive workloads, unrealistic deadlines and long working hours are obvious culprits, but ineffective management of workload, poorly defined roles and difficult relationships with colleagues are also common factors. Many of us feel the need to reassess our lives once in a while. However, we often only focus on physical aspects, like losing weight, giving up bad habits or joining a gym. But with many of us spending around a third of our lives at work, it’s important to address how work stress affects our health and wellbeing.

The effects of stress

Stress can manifest itself in many ways. Mental effects range from low confidence to indecision, while emotional symptoms can include depression, anxiety, irritability and mood swings. Stress can also have a physical impact. For instance, chest pains, loss of libido, lethargy or digestive problems. Managing and avoiding stress could not only improve your professional and home life, but it could also help you live longer.

Meditate, exercise or do yoga

“Whatever your job, whether you’re stressed or not, you can do plenty of exercises like yoga or meditation.”

Using yoga to manage anxiety

YogaThere’s a lot to be said about the physical benefits of yoga, including improvements to muscle strength and flexibility. But the mental health benefits are also key to yoga’s continued success.


Feeling anxious is a normal human reaction to stressful situations, but sustained periods of anxiety can have a detrimental impact on your physical and mental wellbeing. By boosting levels of brain-calming gamma-aminobutyric acid (GABA), yoga and controlled breathing can help alleviate symptoms of anxiety in both the short and long term.

People who practice yoga often report experiencing an elevated mood, reduced stress levels and a sense of greater connectedness to other people.

Improve your communication skills

Astuteness is at the heart of effective communication. You need to be able to read other people’s moods and body language. Practice improving your ability to sense what’s going on in colleagues’ minds.

“You need to try to approach things with a better strategy. Practice reading body language and mirroring when possible – smiling or flattery, for example – those tactics work. They only work if you’re astute, though. Be aware of what tactics to use, on what person, at which moment.”

Don’t worry about other people’s pay

“Don’t worry about what everybody else gets paid – just concentrate on what you’re happy with. There’s a great deal of misery from people worrying about what everybody else is getting. Just make sure you’re getting your fair share and that it matches your contribution.”

Be the best version of your self

“People engage a lot in what I call ‘I’m okay, you’re not’ – where I’m feeling bad, so I make you feel bad, and I feel a bit better, at least temporarily. If you’re at the wrong end of that and somebody’s having a proper tantrum, their responses are clouded by emotion and the level of cortisol means their capacity to think has collapsed. You need to stay calm. If you can stay in a detached, calm state behind a persona you’ve developed for the office, you’ll be much better equipped to cope.”

Pay attention to signs and symptoms

While prevention is ideal, many of us encounter workplace stress despite our best efforts. There’s no medicine to treat it, but if you think you’re suffering from depression or anxiety as a result of stress (or for any other reason), talk to your doctor. They may suggest medication or talking therapy such as counselling.



  1. Bupa UK (
  2. Bupa Global (

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