5 ways to reduce stress when working in an office environment

It’s estimated that as much as 51% of the US workforce works in an professional/office environment. Considering that 1 in 2 people work in an office, it seems important that we find healthy ways to cope with the stress of sitting long hours in a closed, cramped and dimly lit space. Extended periods of stress have been shown to have detrimental effects on health, so it is imperative that simple solutions are used to mitigate the long-term consequences of repeated stress.    Below are a few recommendations (backed by science) that I follow when daily stressors start to throw me off my game.

1.     Organize your Space

Too much clutter in the workplace is a distraction and can cause additional stress. In fact, an article released by the Mayo Clinic cites a study that followed young couples who had recently moved in together. The study found that cortisol (stress hormone) levels increased when these couples described their living situation as “cluttered or cramped.” On the flipside that same study found that couples who described their home as “clean and neat” showed reduced levels of cortisol. So, whether you’re conscious of it or not, having a cluttered work area increases your stress.  For that reason, It’s important to take a few minutes every week to file unneeded papers, clean your desk, computer and phone, and organize your space.

2.     Listen to Calming Music

Most of us know that music can be tied to emotions, both good and bad. Going through a tough time at work and trying to pump yourself up? Maybe a little Rage Against the machine is in order. Going through a breakup?  Maybe “go your own way” by Fleetwood Mac.  From personal experience it seems obvious that Music is tied to emotion and if one want’s to calm down, then calm music should help, but what does the science say? Multiple independent studies show significant evidence that listening to calming music like stringed instruments, flutes, Celtic/Native American/Indian cultural, and nature sounds like ocean waves can reduce stress. There is even an implication that music can alter the brain in ways that are similar to anti-anxiety medication.   Whether the music is listened to via headphone of speaker seems of little importance so be sure to listen in whatever method is most appropriate for your office.

3.     Smell something nice

There is no doubt that pleasant aromas can have a positive effect on mood. Some scents like freshly baked cookies are a mood booster because the smell lets our brain know that food is on the way. But what about other scents like flowers, citrus, and aromatic woods? According to an article released by the National Library of Medicine , many independent studies have come to the same conclusion; not only do certain essential oils (like lavender and Citrus) reduce stress and improve the mood of healthy people but they may even help improve the mood of people suffering from clinical depression. So how do you make your office smell good? Some workplaces consider candles a safety risk so an oil diffuser would be ideal. If you’re in a shared space or cubicle a diffuser may not be appropriate so you should consider carrying an oil roller/applicator instead.

4.     Utilize Natural Lighting

The body needs natural light to function properly. Sunlight give helps our body produce Vitamin D and all light influences our sleeping patterns. Natural light is so important to our body that a study of Brazilian workers showed that workers who had access to natural light had lower cortisol levels (stress hormone) than workers that had no access to natural light. Additional levels of Cortisol over an extended period are known to cause acute psychiatric disorders and depressive symptoms and regular access to natural light is one way to mitigate that risk.  If you don’t have access to a window at work or you’re stuck inside most of the day then you should consider eating your lunch outside or do the next item on my list, take a walk. 

5.     Take a walk

It’s a well-known fact that exercise has positive effects on an individual’s overall physical health by improving physical condition and the body’s ability to fight disease.  As it turns out, physical exercise also benefits the brain through the release of endorphins that help improve mood and the ability to sleep which can directly impact perceived stress levels. In addition, there is proven benefit that taking short breaks away from work can help increase productivity and improve overall mental health which can prevent job burnout. So, be sure to take full advantage of your breaks to get outside and benefit from that natural light, light exercise, and a mental break.