Stress can ruin your workouts and lead to weight gain. It can also ruin a lot more than that. You don’t want to be leading an unhappy and stressed out life. If you’ve been reading my blog for a while, you’ll know that I am big on reducing stress, because it leads to fat storage especially around your stomach. Here are a few tips to help you reduce stress at work and at home.

Reduce Stress At Work

Don’t work crazy hours. I know it is easier said than done but if you’re struggling with extensive work hours, chat to your employer about it. Most companies now are much better with work life balance and if they know you’re experiencing difficulties, will often accommodate. Try to work certain hours and be out of the office at a reasonable time every day.

Avoid constantly checking your emails, both at work and at home. Research by the Universities of Glasgow and Paisley showed that 34% of workers were stressed out by email, which they checked, on average of 30-40 times per hour. Sounds like a lot?! But then come to think of it, I probably check mine this frequently too. Limit your email checking to once in the afternoon, once at lunch and once in the afternoon. If you absolutely must check your emails at home, do it once, at least 2 hours before bed.

Write daily task lists to keep yourself on track and help keep your brain organized.

Take time out at lunch to relax. Many people eat lunch through work and sit at their desk. It is important to make time to just do nothing. It will make you feel refreshed and you’ll likely be less stressed and more productive after lunch.

Improve your posture. Sitting at your desk for 8 hours a day can lead to tension and pain in your neck and back, which can make you frustrated. Set up your computer and desk so that you have good posture. Get up from your desk every hour and have a walk around.


Reduce Stress At Home

Get 8 hours of quality sleep per night. Stress and lack of sleep go hand in hand. If you are stressed, you will find it difficult to sleep and also find it difficult to get quality sleep. When you reduce stress, you will have improved sleep, I guarantee it. It will be hard at the start, but aim for 8 hours of quality sleep.

Have a pre-bed routine (1 hour before bed time). This will help you get to sleep. Make sure your pre-bed routine doesn’t include anything stressful such as doing jobs around the house, reading emails, looking at technology, catching up on work or intense exercise. Have a shower, relax and read a book.

Avoid yelling and loud noise. These can make you stressed out. Avoid yelling yourself, and try to encourage family members or housemates to do the same. Also try to keep a handle on other noisy activities such as loud TV.

avoid cravings

Healthy Habits

Exercise at least once per day. Exercise releases those endorphins that make you feel good! It is a great stress relief. It will make you feel happier and healthier, so try to fit in some form of exercise at least once per day.

Socialize. Don’t make work rule your life. Make the time to socialize with your friends and family. It will distract you from all of the troubles in your life, and will actually make you feel happier and less stressed. Making time to chat to your colleagues at work can also help you feel less stressed at work.

Get outside in the fresh air and the sun. This is especially important if you have an indoor desk job. Get outside and get some Vitamin D.

Relaxation time. Make time for yourself. Spend a bit of time by yourself each day and in this time, just relax. Don’t think about work or anything stressful. You need time each day to unwind. Make this a priority!


Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 Responses

  1. Lately, I have been experiencing a lot more stress than I normally would. I liked that you pointed out that improving my healthy habits can help me reduce my stress. It is good to know that getting some vitamin D and fresh air is also a good thing for me to try to do as well.

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