Stress management techniques

at work
q Go for a walk, get some fresh air
Walking has been shown to be beneficial for your mood. Even a short walk each day can make a big difference to
how you feel. If you feel pressed for time, start small and go outside for just a few minutes at a time.

q Take a moment to breathe, stretch, practice meditation or yoga

Research shows meditation can help clear the mind, help you concentrate and allow you to relax. Don’t be
confused by the different ways of meditating. Just start by sitting comfortably with your eyes closed!

q Take a break to hydrate, grab a snack

One common sign that you may be dehydrated is fatigue and a lack of productivity. Set your daily water intake
target. A reasonable target as defined by the Mayo Clinic is about 15.5 cups (3.7 litres) of fluids for men and 11.5
cups (2.7 litres) for women.

q Free write or journal

Free writing is an exercise in creating a stream of consciousness on paper. The technique entails sitting down to
write about whatever comes to mind as soon as it comes to mind. This can help you gain perspective and bring
clarity to your work.

q Talk with a colleague or support person

Stay connected to those in the office. Take 5 minutes to ask how someone's day is going or share about yours.
Maintaining regular interaction with your support system can help to keep you healthy.

q Manage your tasks

Break projects, your day or your week down into smaller steps so you're clear where
to start. Write out your tasks + do the hardest thing first. Once you get it out of the way,
the rest of the tasks will seem easier to cope with. If you put off that dreaded task, it may
seem worse than it really is.

q Plan your time “Mental health is defined

as a state of well-being in
Be specific with the amount of time for each task and realistic about how much can be which every individual
accomplished in a day. Try time blocking: reserving a segment in your calendar for a realizes his or her own
potential, can cope with
certain task. the normal stresses of life,
can work productively and
q Read or listen to music or a podcast fruitfully, and is able to
Taking a break to read, or listen to a podcast can often help us gain new perspectives. make a contribution to her
or his community.” –
Music can reflect the way you are feeling, and can help keep you motivated
World Health Organization
throughout the day.

Try out the techniques to find the ones that suit you.
Brought to you by Prism’s Health & Wellness Committee.