How To Effectively Manage Stress

How To Effectively Manage Stress

The Benefits of Stress Management:

  • Improved focus and performance
  • Ability to deal with stress and pressure
  • Increased health and resilience
  • Gain more energy
  • Increased inspiration and creativity
  • Ability to take control

Stress Management Strategies

Mind Energy

  • Have more mind energy earlier in the day
  • Focus on important tasks, meetings or projects in the morning
  • Leave less important tasks until the afternoon
  • Take a 5-minute break every hour to re-focus


  • Ensure you are sitting correctly (DSE assessment) 
  • Ensure you are sitting happily
  • Movement is good so take breaks or fidget!
  • Keep your workstation clutter free
  • Organise your workstation

Email Rules

  • Check emails at designated times only (10am, 1pm and 4pm)
  • Turn off audio alerts
  • 5 actions for every email: delete, respond-delete, forward-delete, unsubscribe-delete or file 
  • Avoid looking at email evenings and weekends

Brain Dump

  • Plan your tasks for the following day/week before you finish work. Write them down and leave them at work
  • Brain-dump your thoughts before you sleep. Write them down and leave them away from the bedroom

Laws of Action

  • Set deadlines. Work will take the time you give it
  • Focus your energy on the important things. 80% of results come from 20% of efforts
  • Stop/delegate things that drain your energy
  • Do one thing at a time, be present
  • Limit information overload


  • Ensure your job plays to your strengths and talents (buy the Strengthfinder)

Free Time

  • Ensure that evenings and weekends are free time to enjoy
  • Plan weekend breaks or holidays to recharge the mind and body
  • Spend time with people who energise you and reduce time with those who drain your energy

Keep Positive

  • Positivity = Energy
  • Negativity = Drained Energy
  • Spend time with positive people if you are lacking positivity
  • Avoid people who are negative and drain your energy

Give your Mind and Body a Daily Boost

  • Listen to relaxing music
  • Meditation
  • Walk in nature
  • Have a massage
  • Meet a friend
  • Enjoy some time cooking or gardening
  • Have a hot bath


  • Dehydration is a cause of no energy
  • Drink at least 2-litres of water a day
  • Keep a full 2-litre bottle of water with you and ensure you finish by the end of the day

Relaxation Strategies

Deep Breathing

  • Get into a comfortable position
  • Quietly become aware of your natural breath
  • Close your eyes
  • Take a deep breath in and out for the count of one
  • Continue until you reach the count of ten

Alpha Music

  • John Levine
  • A whole mind, body and spirit transformation used by millions
  • It takes only four minutes of listening to create calming alpha brain waves
  • Can be used anytime, anywhere


The Benefits of Meditation

  • Gives you time and space to recharge
  • Increases your energy levels
  • Makes you focus and think more clearly
  • Improves sleep
  • Reduces negative emotions such as stress, fear, anxiety and depression
  • Lowers blood pressure 
  • Boosts the immune system
  • Slows down the ageing process
  • Aides in weight loss

Whole Body Relaxation

  1. Sit comfortably in a relaxed position with your eyes closed
  2. Slowly breathe in through your nose and out through your mouth
  3. Bring your attention to your head, slowly breathe in through your nose and on your outbreath relax all the muscles in your head
  4. Continue step 3 for each part of the body. Let any distracting thoughts pass

Tools to Enhance Deep Relaxation

  • Deep Breathing
  • Alpha Music
  • Meditation
  • Self-Hypnosis
  • Massage Tools
  • Progressive Muscular Relaxation (PMR)
  • Yoga, Pilates or Tai Chi
  • Relaxing and Healing Incense


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