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Practical Ways to Beat Stress


Stress can be defined as a state of mental strain resulting from adverse or demanding circumstances.  Almost all people encounter stress through a variety of means – family conflict, work deadlines, exams and lots of other circumstances. The body is designed to respond to short bursts of stress but when it is prolonged or repetitive, it can start to cause health problems.


We want to help make sure your work life is as happy and as healthy as it can be. Not only will being stress-free make you feel good, but your employers will thank you for the quality work you will produce because of it. Have you taken a look at how stress can affect your body?

Although sometimes stress is just simply unavoidable, there are steps and changes you can take and make to your daily routine to avoid it taking a toll on your health. Take a look at our 5 practical ways to reduce stress and feel better every day.


Many people are under the assumption that exercise means hitting the gym hard every day of the week which results in excuses such as not having the time, money or motivation. However, this is not the case.

incorporating exercise into your daily routine can be as easy as

taking a walk during your lunch break, going for a run around the block a couple of times a week or even just parking the other side of the car park.

Make it social! You can pick up new skills through classes in most communities. In a month’s time, you could be a Zumba expert, a dancing king/queen or even generally a healthier person through classes held locally.

Physical activity produces endorphins which are chemicals in the brain that act as natural painkillers and improve your mood. This naturally improves sleep, concentration and health which in turn reduces stress.

Couch to 5K

It’s easy to be intimidated by exercise due to fear of not being ‘good’ at it. Have you had a look for your local 5K parkrun? Not only is it full of a diverse range of new and exciting people, but it can put you in touch with some great running clubs too!

If you’re from the Tetbury area, you could join the local running club, The Tetbury Dolphins. Whether you are an experienced runner or want to get started with the NHS ‘Couch to 5K’ programme, anyone is welcome to join in. Drop us an email to find out more!

Regular breaks

Particularly if you work in an office, taking regular breaks is a must. Most of us are guilty of not taking our full break, or not even taking a break at all when deadlines are close and stakes are high.

Try and stand up from your desk once an hour to not only get your body moving & improve blood flow but to move your eyes away from your screen to avoid eye strain.

You don’t need to take hundreds of 10-minute breaks which includes sitting back and scrolling through Facebook as this would affect productivity at work and in essence, not improve anything.

Take a proper break away from screens and your desk. This could be anything from going to the bathroom to making yourself a drink (check out point 4 about staying hydrated!), or taking a walk around the office. Just enough to relax your eyes and stretch your muscles. Or even if you want to have a bit of fun, why not make a pact with your co-workers? On the hour, take 2 minutes to do some stretches, a lap of the office, or maybe some squats, whatever takes your fancy really. Make it fun and creative to turn it into a habit!

When you get back to your desk, you will feel more refreshed and ready to whack out some quality work until your next break.

Midweek Date Night

Don’t leave all your fun activities until the weekend – give yourself something to look forward to during the week to take your mind off work.

Give your significant other, best friend, parent or sibling a call and take them out on a date! A simple meal out or a cinema trip can really give you a midweek break from stress and improve your mood.

Communicating with those you love will help you both wind down from said stress. It can improve relationships as well as help create that all important work-life balance. You could also try and make it a weekly or monthly thing to meet up during the week to ensure you are both getting that well deserved break.

Stay Hydrated

Without water, we all fall prey to dehydration which is going to cause changes within your body. When you don’t give yourself the fluids you need, you may find you start to dip in concentration, motivation and keeping your memory.

These water intake bottles are designed to ensure you’re drinking enough water per day. Why not invest in one or even create one yourself? You should be drinking 2 litres of water per day.

You’re constantly losing fluid through breathing, sweating, and bathroom breaks which will need replacing to keep the balance.

Prep for the Next Day

Do you find yourself falling victim to creating your to-do list in the morning and then panicking about where your priorities lie, how you’re going to fit it all in and wondering if you’ll ever make it home?!

Planning for your next day can help you get a kick-start in the morning and maximise your performance whilst your brain is at its freshest.

Make sure your plan includes a goal of what needs to be completed by close of tomorrow, a break in the middle and some SMART targets (specific, measurable, achievable, realistic and time-bound).

If this isn’t efficient for you, why not start planning your week on a Sunday or Monday and include end of week goals?

Not only will this improve motivation during the week, effectively resulting in minimised stress, but it will also present you with a sense of achievement when you look back and can see all that you have accomplished.

Beat The Stress

There are thousands of online articles that can help you get all the tips and advice you need to reduce stress on a daily basis and they are well worth the read.

If you think your health and safety needs reviewing or need some process put in place to ensure your staff are safe and healthy, contact our team today and let our expert team guide you. Give us a call on 01666 503686 or alternatively fill out our contact form.