How to reduce stress and increase health and happiness in the workplace

By Raspberry Jim,


To coincide with World Mental Health Day, we decided to take a breather here at jamjar HQ and put the kettle on for a chat as part of the Mental Health Foundation’s Tea & Talk initiative.

“Talking is good for your mental health…People who are more socially connected to family, friends, colleagues or their community are happier, physically healthier and live longer, with fewer mental health problems than people who are less well connected.”

Mental Health Foundation


What is Stress?

Put simply, stress is our body’s response to pressures from a situation or life event.


What are the warning signs that you’re experiencing too much stress?

  • Feeling anxious and irritable
  • Feeling overwhelmed
  • Fatigue
  • Muscle tension or headaches
  • Trouble sleeping
  • Problems concentrating
  • Eating more or less that usual


Here are some ways to help alleviate stress in the workplace:


Form positive relationships – Chat to your co-workers, share your thoughts and get things off your chest. Annie McKee, in her book How to be Happy at Work, says that:

“Happiness matters at work as much as it does in our personal lives. And when we are happy, we are more successful.”


Organise your day – Prioritise tasks and delegate when you can. Taking on too much is a sure trigger for feeling stressed.

Take a break – Plan regular breaks throughout the day. Stop, take a deep breath and put the kettle on. Problems seem more manageable when you’ve had a little time to think and process. Perhaps even take some time to do some desk chair meditation. Not heard of it before?

Do you have one minute and seven seconds right now? Let’s do a mini meditation from Headspeace:


Keep moving – At lunch go for a walk and get some natural light. Even if it’s just a short walk around the block. Walks through out the day are a way to alleviate stress. Perhaps even try a walking meditation? Take a look at some suggestions here.

Eat well – Reduce sugar to avoid energy crashes in the day which can make you feel low and avoid stimulants like caffeine or nicotine. Pop out and get some decaf coffee for the team’s 3pm cuppa.

Sweet dreams – Aim for eight-hours of sleep a night and try and avoid looking at your phone in the hour before you want to go to sleep.

Here at jamjar the well-being of our team is very important and we always strive to make sure that we are supporting each other in every way we can.

In fact, we have a little jar of mindfulness that you can dip into when you need a little pick-me-up and a reminder of how valued and fabulous you are.


If you have any concerns about anything discussed in this blog, please visit MindCymru or any other Mental Health Charity who are ready to offer you support.