1. Make it part of your job responsibilities.

Consider stress management as another part of your job description, since it’s an essential piece to realizing your full potential and performing your best. Identify the things that help you reduce your stress and incorporate them into your daily routine (i.e. make time for them during your day, even put them in your calendar). 

2. Get to the root of the problem.

Like any problem, figuring out its cause is a critical first step. Take the time to identify what the root of your own stress is - lack of sleep, poor diet, lack of exercise, being overwhelmed by work and/or technology, not spending enough time connecting with friends and/or family.

3. Move.

We all know exercise is good for your physical health, but it’s also good for your mental health too. Find what exercise works for you and make it a part of your daily routine (morning exercise is much more effective at lowering stress). 

Meetings on the move: Walking meetings can be very productive because walking not only stimulates increased creative thinking but it also calms you down. Invite your colleague to join you or bring your phone and go. If you can’t walk and it’s appropriate try standing up during meetings or while working at your desk.

4. Get outside and in nature.

Spending time outside and in nature is scientifically proven to reduce stress, make you happier, and clear your mind. (And sunlight is good for you too, here’s why)

5. Eat a healthy diet.

Choosing healthy foods boosts your body's immune system and supports you to have more energy, to regulate your moods, and to get better sleep, all of which help reduce stress and anxiety.

Don’t eat lunch at your desk: We’re all guilty of this, but there really are benefits to stepping away from your desk for lunch. 

6. Take time for things you enjoy outside of work.

We need breaks from work to reset, but when we get busy we often put our own interests last. Ask yourself, “am I making time for doing the things I enjoy and that are important to me?” 

7. Nurture relationships.

Humans are not designed to be alone. We’ve evolved to live our lives as individual members of a large, supportive group. But today we often have a quite isolated existence, which can be toxic and harmful to people. Make time to socialize.

8. Get enough sleep.

Perhaps one of the most important yet difficult ways to reduce stress is to get enough sleep. Sleep allows your body to rest and recharge and without enough of it, you’ll run out of both physical and mental energy.

9. Breathe.

Focus on your breathing and breathe deeply. Whether it’s meditation or just some simple breathing exercises, focusing on your breath is a useful tool to ease tension and reduce stress. (If you are interested in meditation, here’s a great primer).

10. Take technology breaks.

It can sometimes feel impossible to step away from our computers or our phones, but taking breaks from technology helps ease your mind. A few strategies: put your phone in a drawer or in a different room at night; mute notifications on your phone; take notes in a journal; set aside time each day where you are ‘screen free’; put your phone away during social situations. 

Blue-light blocking glasses: These glasses are known to have health benefits by helping your body produce the melatonin it needs in the evening to sleep well (we’ve done our research, they seem to be available in most big cities in east and southern Africa).