Stressed at Work? Try These 5 Stress-Relief Techniques
Many factors can cause you to be stressed at work. Unfriendly coworkers, unnecessary regulations, difficult clients, and long hours all potentially release stress and anxiety chemicals, which, without intervention, can affect our entire day. But you can cut down on feeling stressed at work.
How to Reduce Feeling Stressed at Work
Two Quick Stress-Relief Movements
When you feel mental strain, your blood pressure usually rises while the stress-related hormones cortisol and adrenaline flush through your body. These physical symptoms create or heighten emotion and anxiety. Moving your body, however, can help achieve calm (Working with the Body - A Pathway to the Mind).
Try a puppy dog pose: it’s basically a modified version of the iconic downward-facing dog yoga position. Stand and raise your arms overhead. Keeping your legs straight, bend forward at the waist to about 90 degrees so that your torso is parallel to the ground. Place your hands on the wall or a chair. Hold for 10 seconds while breathing deeply. If you can’t find any place immediately accessible at work for this kind of movement, even the bathroom or parking lot can suffice.
Here’s another physical movement especially useful for those stationed at a desk and stressed at work. In a sitting position, place your hands on your thighs and tilt your head back. Look at the ceiling or close your eyes as you press your heels into the floor for 10 seconds. This is a type of grounding exercise intended to dissipate the intense negative energy flurrying around in your head.
Two Stress-Relief Tactics for Your Mind
When you get stressed at work, move away from the spot in which you accomplish your work. If you can step outside, even better. A quick change of scenery can help clear your mind. If your job already moves you around, take a different route on a commute or walking between areas.
Something that’s accessible if you use paper or a computer throughout the day is writing. Write down all the things you would love to say but can’t. Craft that nasty email you’d send, that verbal argument you’d have, or that scathing review you’d post. Just getting those thoughts out can be cathartic. When you’re done, destroy your list. Drag it to the computer’s trash folder, shred the physical paper, or take the paper home and burn it. Don’t forget to actually take it home if choosing the burn option. The destruction of your negative words will create relief (and will avoid embarrassment by destroying the evidence).
One Attitude Adjustment
In trying moments, you’re probably focused on the problems around you. To open up other emotional channels, think of three positive aspects of your job. Your list might include only simple things, like income or a step towards a larger goal. Write these benefits down in their own list; keep this one handy and refer back to it again next time you’re stressed at work. In fact, this can be a bliss book for your career.
Meredith, M. (2018, March 18). Stressed at Work? Try These 5 Stress-Relief Techniques, HealthyPlace. Retrieved on 2019, June 17 from https://www.healthyplace.com/blogs/livingablissfullife/2018/03/stressed-at-work-try-these-five-relief-techniques
Author: Morgan Meredith
For a super easy and quick stress reliever, try chewing a stick of gum
According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress.
I'd be curious to see the studies about chewing gum - could you share them? I always thought the opposite, that the constant tightening of the jaw led to more stress. Maybe I should start chewing gum again.... :)
Totally agree - it would be the most beneficial to not become stressed at all, and to be impervious to difficulties or perceived offenses. However, while we're all working toward that goal (and nobody will ever be 100% perfect), these are some tips for minimizing that stress when it happens. I think that working on both (the effects of stress and the causes) is the most holistic approach. Thanks for your thoughts!
Thanks so much for reading and for your thoughts. I hope that these can be helpful for you next time you're stressed at work - please let me know which one ends up most effective for you! I find that taking a walk is the best one for me, and I can practice some of the others while I'm out.
Here's a video that describes the yoga pose I talk about: https://www.youtube.com/watch?v=OtlHatCn8c4
Hope that helps :)