The pressure of getting done everything on time, responding to an angry email from a boss, putting out a presentation, working for long hours and what not!

It’s natural and very normal to get stressed easily due to the workload assigned at the workplace. In fact, it’s nearly impossible to find a low-stress job.

If the stress is in small doses then it has no harm but the problem arises when it becomes excessive and lead to serious impacts on the overall wellbeing.

Here are some common causes that you may experience everyday while the stress is interfering with your work performance

  • Lack of concentration and focus on work
  • Feeling sleepy and depressed to not meet tight deadlines
  • Lack of energy to perform tasks
  • Feeling sleepy and tired all the time
  • Upset mood
  • Social distancing
  • Poor dietary choices
  • Smoking or alcohol abuse to distract the mind
  • Headaches or migraines

When stress exceeds it can make it very difficult to handle any task at work and manage personal relationships too, sounds horrible right?

Fortunately, eating the right food can turn out to be the best stress buster for you. Not only at work but the right diet can also help you to deal with everyday pressure at home too.

Though you don’t have control over the situations but that doesn’t mean you cannot do anything.

No matter how hard the situation is, starting off the day with good nutrition and continuing this approach through the entire day will surely help you to remove the burden of stress that you carry otherwise as you walk into your office.

As the summers have finally approached, I have created a list of a few nutrient-dense summary food items that you can add in your daily diet to stop causing stress damaging your life.

Citrus Fruits

Vitamin C is a great source to lower the stress level. And, what’s a better option than choosing citrus fruit that are loaded up with high content of vitamin C?

Besides that, fruits contain natural sugar which is a great source to de-stress. It also helps to strengthen the immune system and keep you protected from various infectious diseases.

The next time you walk into the office, do not forget to carry an orange, kiwi, grapefruit, figs or any of your favourite citrus fruit.

For more health benefits, you can also drink freshly pressed juices enriched with vitamin C content to intake more fruits in liquefied form and simultaneously keep the hydration level up, which is extremely important in summers.


Nuts are a rich source of healthy fats, vitamins, and minerals that altogether help to give immunity boost which further aid to lift the mood hence reduce stress level.

Without any doubt, nuts are the best snacking option to curb hunger and stay fit. Whenever you feel hungry and less energized, grab a handful of nuts and there you go!


Chia seeds, pumpkin seeds, and sunflower seeds are full of stress-reducing benefits. Though they are smaller in size, but the advantage of in taking these small wonders is excellent.

The presence of amino acid in seeds is responsible for promoting mood and sleep by the release of serotonin. Either sprinkle it on a salad or use it as one of the ingredients in any recipe to have a nutritional boost.


This widely used green leafy vegetable has a powerful property to nurture the body and ease the tension in the office.

Spinach is rich in folate and magnesium that helps regulate mood and ease the mind. Rich in fiber, spinach is an excellent ingredient that you use in preparing your meals to have a fuller stomach.


Broccoli consists of stress-busting properties with vitamin B and vitamin C that works magic to support the gut and manage stress.

Interpersonal conflict, multi-tasking, or any physical discomfort can cause stress. With a positive attitude and in taking broccoli as snacking or in the proper meal can help to lift your mood and relieve stress.


The feeling of stress and anxiety can take a toll on your immune system as well.

Immune system is essential for the proper functioning of the body and to stave off various illness and viruses. For that reason, garlic consisting of antioxidants properties should make a part of your diet to enhance mental performance.

You can easily add garlic in your favourite recipe if you don’t like it to eat raw.

Dark Chocolate

Apart from satisfying your sweet tooth, dark chocolates uphold the ability to reduce the high-stress level and anxiety.

Additionally, the cocoa present in this sweet treat also helps to boost mood so that you can concentrate well and be more productive at work.

Have a square of chocolate bar whenever you crave for something sweet to eat with stress-reducing effects


Yogurt contains probiotics which may ease stress and anxiety as per WebMD.

Plain yogurt is something that every one of us owns at our home. But, we have never realized that how much important it is to help ease our mind. Yogurt is the lightest superfood that you can rely on during summers to boost your energy level.

Make it a daily ritual to eat a bowl of yogurt through summer to reduce anxiety levels. Top it with fruits or other healthy sugar substitutes for a flavourful boost.

Whole grains

Add whole grains bread, brown rice, and, oatmeal etc. in your diet to get stress relief and give calming effect.

On the other hand, whole grains are also associated with giving a feeling of the fuller stomach for a long period and ease anxiety as well. It is a must-have for your daily diet if you are dealing with any stressful situation.


The last but not the least – Water is an amazing source to feel you refreshed and charged up during long working hours.

I am pretty sure you all must be well aware of the amazing health benefits of water to maintain the function of the body and giving a natural glow to the skin.

But, you will be glad to know that water retains stress boosting ability as well. By sipping on water in short intervals helps to feel you energized and easily deal with everyday problems.

Do carry a water bottle to office and keep it at your workstation to sip on plenty of water.

Final Thoughts

Every job causes at least some stress and we can’t really ignore this fact. Therefore, all you need is to recognize the common signs and symptoms of stress, so you can easily formulate strategies to ward off stress effectively and feel better.

Change your attitude towards the job, think about the tasks that you enjoy, eat right, stay positive, and do not forget to exercise a bit at work!

Making small changes in the environment is the best way to reduce the stressful work environment and strengthen relationships.

However, seek professional advice if you can’t see the stress burden lighter at all.