Feeling stressed at work? Here’s how to overcome office politics

Working in an office has its pros and cons. While many of us grew used to working from home during the pandemic, there has been a definite shift back to the office for many in recent years.

There are some perks – the ability to chat with your colleagues, the imposed routine and the ability to nip for an iced latte.

However, I’m sure most would agree that in-person working comes with its own stresses. From extended periods sitting at a desk to dealing with personality clashes in real life…

Not to mention getting the blues when the sun is finally shining, but you’re stuck in front of your computer.

I’m going to take a deep dive into all the ways you can manage your stress and look after your wellbeing while working in an office.

What to do when work isn’t working?

While most of us must work, we might not always love it. I have had a wide range of jobs over the years – some I’ve loved, some I’ve loathed. But it’s important to recognise when an issue at work needs to be dealt with.

We need to acknowledge when a personality clash is becoming something more worrying or when a workplace isn’t making reasonable adjustments for your circumstances.

If one good thing has come from the pandemic, it’s that many employers now realise they can be more flexible and are doing just that.

Whether it’s flexible working for parents, home working for those with health issues or just a more flexible work schedule for general staff morale.

But, when these things aren’t being done to make you comfortable in your place of work it could be time to seek more professional advice.

Your first step should be to speak to your line manager and let them know about any issues that are impacting your enjoyment of work or your ability to work.

Next up, it could be time to speak to HR.

However, if neither of these feels like an option, it can be helpful to seek advice from a neutral party.

ACAS is an independent and impartial organisation that offers help when work begins to go wrong. It has a helpline and can offer free advice on coping with problems at work.

When working is getting you down

Perhaps you’re not enjoying working in an office, but it’s not time for a meeting with your line manager. If you’re struggling with the daily commute, awkward dynamics, or just find your job a little monotonous – but you know that you need the money and it’s not time to move on yet – there are things you can do to make working life a little more palatable.

While some might consider speaking to their manager, sometimes working life is tough, and changing jobs isn’t the answer.

If you’re anything like me, you’ll be used to making self-care and mindfulness a part of your life around work. But what if it’s time to start incorporating wellbeing into your working life?

Many employers now have great schemes to take care of their employees’ well-being, but sometimes, we need to think outside the box a little more. This can be particularly true in an office environment, where it can be tempting to sit staring at your computer all day.

Here are five ways to incorporate wellness into the office:

Take a walk each day

Walking is a fantastic way to break up the working day. Sitting for long periods of time has proven time and again to be bad for our health, and when working in an office, we’re particularly susceptible to spending too long being sedentary.

Unfortunately, science proves that even when we exercise at the end of the day, this doesn’t make up for our lack of movement throughout. A sedentary lifestyle is a huge risk factor for heart attacks and other health problems. So, add it to your work calendar. Everyday head out for a short walk. You’ll be more productive when you get back to your desk and your health could improve too.

Use music to boost your mood

This study by Mind has proven that music is really good for our mental health. And the great thing is that we can easily use it while working. So, whatever music you enjoy, put together a playlist and listen to it while you work.

It could be that you listen to some mood-boosting pop, some nostalgic 90s tunes or perhaps you’ll give soothing binaural beats Whatever you fancy trying, music is a great way to add a little bit of wellness to the office.

Try lunchtime meditation

If your instant reaction was to imagine being sat cross-legged in the middle of the office making ‘om’ sounds, then hear me out. Meditation can help with stress and anxiety and it is cumulative, meaning the more your practice the more you feel the benefits. And while meditation can be done sat cross-legged and incorporating sounds and breathwork, it can also be simplified.

That daily walk I mentioned earlier could be the perfect opportunity to incorporate a walking meditation. Or, listen to a guided meditation on your headphones – you can practice with your eyes open so no-one needs to know that you’re not reading emails.

Meditation has been proven to engage the parasympathetic nervous system, which puts the body into rest and restoration. It is perfect for calming down the panic when a deadline is missed, a difficult meeting is coming up, or you’re simply bored.

Incorporate a weekly treat into your calendar

Now I know we’re all dealing with the cost of living rising, so this doesn’t mean popping to the shop after work or having a meal out once a week. A weekly treat could be anything from reading a chapter of your book on one lunch break per week, to heading to an exercise class with some colleagues.

Everyone’s idea of a treat is different, but it’s important not to save all of the fun stuff for the weekend and spend every Monday to Friday wishing the weekend would arrive. This doesn’t have to be an in-the-office thing either; perhaps it’s your favourite TV show, a mid-week date night or a call with your best friend every Wednesday to help decompress. Just make sure that there is some balance to your week with a little treat – you absolutely deserve it.

Use motivational tools to pass the time

To-do lists are a lot like Marmite. Personally, I fall in and out of love with them. Sometimes, I organise myself so precisely and take great joy in ticking things off. At other times, they feel like more work, or I find myself adding things I’ve already done just to kid myself that I’m being productive.

Just like with the weekly treat, what motivates you will be different to what motivates me, but it is important to find what works for you.

I love a diary. I like being able to see what is coming up and also incorporating both work and pleasure so that I always see the things that I have to look forward to as well as the things I have to work toward. I also like breaking my day up into chunks so that I’m never working on single task for too long. I also make promises to myself that if I do a certain task I can have my mid-morning snack, go for a walk…you get the idea.

This is all about trial and error but knowing what can motivate you when the tasks themselves aren’t is a really important step to workplace wellbeing!

When colleagues just aren’t your cup of tea…

 And finally, perhaps the trickiest workplace scenario of all.

Wherever you work, you’ll meet people you wouldn’t otherwise have encountered. And while this can be a wonderful thing – the lady in your office who is like an honorary Nana or the friend you still rely on ten years after leaving your first job, for example.

But it can also lead to some tricky moments.

Differing opinions, clashing personalities, working under pressure and disagreements over who missed which deadline. The office can be a boiling pot of tension and differing opinions, all with an undercurrent of protectiveness over our own jobs and progression.

Here are three top tips for when colleague relations are going sour:

Keep a record

If you’re concerned that things are becoming a bit personal, begin keeping a record of interactions with any staff members who make you feel uncomfortable. This could be a note of comments made or emails sent. Whatever. But it will be your evidence if a personality clash teeters into bullying.

Keep your manager in the loop

Sometimes, it can be difficult to admit if you’re not getting on with your colleagues. You might not want to be thought badly of; you might not want to admit to not being liked. But your line manager has a duty of care, but they can only do their job if they know what is going on.

Keep it civil

No matter how much personalities, opinions and workstyles may clash it is important to keep things professional and civil. Knowing that you have behaved appropriately will make life easier and if you’re able to maintain a calm manner you might even win over some of the critics in your workplace too.

The office is not always easy, and work can feel like an obstacle to wellness. But hopefully, by taking care of yourself and incorporating wellness into your working day, you can start to feel a better work-life balance and cope when work challenges do pop up.

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