Let’s cut to the chase — everybody’s stressed! It’s all around us; stress is a pervasive part of our everyday lives and routines… and an agency setting is no Zen garden. Here are 10 simple tips you can try out in an effort to reduce your stress during those hectic weekdays, from planning for mornings in advance, all the way throughout the day, until it’s time to unwind before bed. Mix it up and try some of them — stick with whichever ones fit best into your daily routine, and keep practicing!
It’s nice to avoid fumbling around in the morning and just being able to hit start on the coffee machine. Whether you have a coffee maker or a French press, prepping before you go to bed will ensure that you’re ready to go the next morning.
Outfit grids aren’t just pretty Instagram content: picking out an outfit in advance definitely can add serious efficiency to the morning.
To keep my morning on track, not only will I set a wakeup alarm, but I’ve tried to pinpoint when I should be hitting certain ‘milestones’… and I’ll set an alarm for those too. Wakeup? 6. Shower? 6:10. Breakfast? 6:25. You get the idea. For bonus points, pick the most obnoxious ringer you can.
Posture impacts many factors that contribute to increased levels of stress. Slumped shoulders, bowed necks and improper alignment of the spine all create pain and strain on the body and its processes. A 2015 study concluded that “Adopting an upright seated posture in the face of stress can maintain self-esteem, reduce negative mood, and increase positive mood compared to a slumped posture.”
Take a small walking break as you need it, and when you get the chance, try to go outside for some sunshine (if possible). Detachment from a stressful task at hand (coupled with some minor physical activity) is a great way of establishing perspective and reframing a stressful problem or challenge.
Heavy caffeine consumption can prompt some obnoxious side effects including nervousness, increased aggression/irritability and upset stomach; overconsumption even impacts your sleep by affecting the body’s circadian clock and delaying production of melatonin, an important chemical that surges as we near bedtime. Four cups is the ambiguous benchmark; if you find yourself feeling super stressed after a late-afternoon grande (looking at you, post-lunch lull), try cutting down on caffeine.
If you find yourself in an overwhelming situation, one of the best ways to disengage is to take a few minutes and breathe. I’ve used a mindfulness meditation app, Buddhify, and have found it a helpful guide to getting back on track. While meditation might not be everyone’s thing, pausing for a few minutes of quiet activity (or inactivity) can be a great way to help you work through whatever is impacting your productivity and wellness.
Cooking is often the last thing on your mind when going through the workday. Save time down the line, give your wallet a break, and do some cooking with leftovers in mind! It’s a relief not to have to scramble for a meal when you are starving. Pasta, rice, salads and so much more can all be made in bulk. Don’t stress over what’s for dinner — just reach for some tasty leftovers.
Studies have firmly concluded that exposure to the blue light emitted by screens significantly delays the onset of melatonin needed for deep, healthy rest. Do yourself a favor. Unplug. You’ll be surprised at how much easier it is to actually fall asleep when you aren’t procrastinating by swiping through yet another inconsequential Instagram feed.
Finally, try and stick with a consistent bedtime. Research indicates that an established sleep/wake-up time correlates to healthier body composition and reduced psychological strain. Consistent, sufficient sleep is a huge component of healthy stress-management.
Reduce your stress, improve your focus, creativity and productivity, and figure out what works best for you!
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