How to beat back-to-work stress

2 mins to read

The New Year is underway – don't fall into old habits and let stress get on top of you at work. Try these tips from our experts for calm and clarity.

Stress relief & sleep support

1. Be organised

Make time in your day for planning. Know what you have ahead of you, and set a strategy for getting there. One idea is to block out 30 minutes at the end of your day to plan your next, or spend an hour on Friday afternoon planning for your week ahead. Allow at least an hour's ‘buffer' each day of unscheduled time to cater for the unexpected.

2. Plan recreation and exercise time

Create a timetable that allows time for recreation, exercise and plenty of sleep. Again, it can help to think a week ahead and note in your diary, Outlook calendar or smartphone how you plan to exercise each day.

Experts now recommend between 2.5-3 hours each week– it's a lot, so you need to be forward-thinking.

3. Morning munchies

"Eat breakfast. This is critical for giving you the energy reserves you need to power through the day," says Blackmores Pam Stone. Aim to get a serve of protein in your first meal of the day, such as a boiled egg or a small tub of natural yoghurt – this will help curb your appetite during the day, and help keep you focussed (instead of making twenty trips to the staff fridge or local café).

A study in the British Journal of Nutrition found consuming protein in the morning makes you feel fuller throughout the day (so an added bonus could be that you lose weight, too). Other great protein sources include chickpeas, skinned turkey or chicken, and low-fat milk.

4. Assess your nutrient intake

The body has increased requirements for vitamins (especially the B group) and minerals during periods of increased stress.

"Nutrients such as vitamin C, vitamin B6, vitamin B5, zinc and magnesium are important for supporting adrenal function. Folic acid, inositol and vitamin B6, are involved in the manufacture and action of mood-enhancing hormones such as serotonin," says naturopath Danielle Steedman.

"Increasing foods in your diet which are high in tryptophan (the precursor to serotonin in the body) like turkey, tofu and soy-based products, sunflower and pumpkin seeds (which are great for snacks) is also a wise move," she adds.

5. Curb your coffee

Despite caffeine providing you with a short-term energy hit it is best to limit or avoid it. If it's something you just can't live without, "One a day won't do you much harm," says naturopath Charmaine West.

Although many look to coffee to improve concentration levels at work, in some cases caffeine can exacerbate anxiety and rob you of sleep, says West.

Instead, go natural- Korean Ginseng enhances stamina and endurance and also helps to reduce fatigue. It helps to enhance concentration and improves stress response. Also for memory and cognitive function, try herbs like ginkgo or brahmi," advises Steedman.

References available on request