At some point in our life, we are all confronted with stressful events, ranging from simple annoyances like traffic jams to more significant ones like a loved one’s terminal illness. Stress, for whatever reason, floods your body with hormones. Your heart rate accelerates, your breathing becomes shallow, and your muscles tense.
This so-called “stress response” is a natural response to stressful situations that have evolved to aid us in coping with hazards such as animal attacks and flooding. Although we are rarely confronted with such physical threats nowadays, stressful situations in daily life can trigger a stress response. We are unable and unwilling to eradicate all sources of stress from our lives. However, we may learn to respond to them in more healthy ways.
Ways to Reduce Stress at Work
Without measures to alleviate the adverse effects of stress, it can significantly negatively influence your mental and physical health. While long-term stress management practices such as yoga and exercise are essential, there are occasions when immediate relief is required.
Stress relievers in the workplace may help you get through a difficult day, while desk workouts may save your life. Increased levels of stress and anxiety hamper focus and creativity. Relaxing for a few minutes before a sales call or calming down before a huge presentation may be essential to performing at your best.
Here are five stress-relieving activities you may do at work:
1. Deep Breathing
Breathing can trigger a relaxation response. When you breathe normally, you automatically take in 4–6 breaths per minute, but you can breathe up to 25 times per minute when you’re under stress.
You don’t need to learn a complicated breathing routine to achieve the desired relaxation. Instead, you can take a deep breath and hold it for a few seconds, then release the air you inhaled. As you release the air, say “Relax” to yourself. This can help you to relax.
The deep breathing technique activates the Vagus nerve, part of the parasympathetic nervous system. The parasympathetic nervous system helps calm you down by slowing your heart rate, controlling your blood pressure, and relaxing your muscles.
2. Progressive Relaxation
Progressive relaxation is a mental exercise that helps you loosen muscle tension in your body. When you have time to squeeze in a few minutes of relaxation, you can try the following approach:
Focus on the top of your head. As you inhale deeply, let your entire scalp feel the relaxation. Focus on your face, from your forehead to your chin and jaw. As you release the air, feel the tension leave your face. Move your attention to your neck and shoulders.
Try to relax the muscles in these areas. Make your upper back and chest feel like a soft cloud as you inhale and exhale. Move to your stomach and lower back. Try to relax the muscles in these areas with each breath. Slowly move your attention to your thighs, buttocks, and calves. Try to feel the relaxation spread to these parts of your body with each breath. Your feet and toes should feel like a soft cloud as you inhale and exhale.
Progressive relaxation can calm you down and reduce stress, thus improving concentration and focus.
3. Mindfulness Meditation
Mindfulness meditation is perhaps the most ancient form of meditation practice. You can do it with your eyes open or closed, sitting or standing.
You can try the following approach to mindfulness meditation:
Start by focusing your attention on your breathing. As you inhale and exhale, notice the sensations your breathing creates in your body. If your mind wanders off to other thoughts, try to refocus your attention on your breathing. Try to remain aware of your surroundings. Be present and aware of what’s around you. Observe the people moving around you, and notice the sounds of the environment. Allow yourself to embrace the moment and to be more mindful.
Mindfulness meditation helps to reduce your stress levels. It can also help you to focus better.
Want to reduce stress at your workplace?
I have simple practices that will help reduce daily stress at the office
(even if your office is at home)
4. Visualization
Visualization exercises are powerful ways to induce a relaxation response. These exercises have been used to treat medical conditions like pain, nausea, and cancer. However, you can also use them to improve your mental capabilities.
You can visualize yourself doing things you enjoy when you feel stressed. If you’re feeling stressed out before a presentation, for example, you can visualize yourself speaking, feeling confident, and connecting with your audience.
When you’re ready to visualize, start by finding a quiet place where you can relax for a few minutes. Then, close your eyes and imagine a relaxing scene like lying on a beach. Notice the sights, the sounds, and how your body feels. Then shift your focus to a pleasant sensation like warmth or tingling. Concentrate on the feeling and allow it to spread throughout your body.
Finally, you can open your eyes and feel the relaxation in your body.
5. Therapeutic Writing
In stressful situations, you may need to express yourself by writing. You can work through your emotions by writing them down in a journal. Writing is a powerful way to express your feelings and reduce stress.
You can relieve tension by writing about your feelings. Reading what you’ve written down may also provide you with new insights.
When you’re finished writing, tear off the paper and throw it away. You can also preserve the pages and read them again in the future as a memory of your stress-relieving journey.
Conclusion
In this article, we’ve discussed some of the easiest and most effective stress relievers you can use in your workplace. Deep breathing, progressive relaxation, mindfulness meditation, visualization, and therapeutic writing are natural and effective ways to reduce stress.
You have the option of working in a less stressful setting if that is what you choose.
How do you bring mindfulness at your workplace?
If you’d like more information on how to reduce stress by bringing mindfulness into every aspect of your life, I can help! Your own work environment can benefit from this as well, even if your colleagues might not sound excited about the idea of mindfulness. Practicing mindfulness is for everyone!
I offer a wide variety of options to bring mindfulness at work and if you don’t know which one could work for you, schedule a quick chat with me! Improving the wellbeing of your workplace can have a major impact on productivity and performance at work and who doesn’t want that at work?
7-Day Mindfulness Challenge
Bring Mindfulness at your Workplace
Want to reduce stress at your workplace?
I have simple practices that will help reduce daily stress at the office
(even if your office is at home)
Mindful Life Planner
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