I don’t know about you but I find my “day” job very stressful. Stress can manifest itself in many different ways, everything from headaches to high blood pressure, and anxiety.
For me stress can add on the pounds, create a cranky mom at home and ultimately making me very unhappy (almost depressed).
It was time to do some research and all of these ideas or techniques are things I actually do and they have really helped me – I hope they help you too.
1. Meditation – Meditation has been around a long long time. It’s a technique used to focus the mind on a particular object, thought or activity which helps to clear your brain and gain an emotionally calm and stable state. I make sure I meditate before I go to work or as soon as I get to work before my work day starts.
Taking 10 to 15 minutes with a guided meditation really helps set the pace and mood of my day.
If you have never meditated don’t fear there are many free apps online – I use one called Calm and you can pick what kind of meditation you would like to do. Don’t get intimidated by this – meditation is just a technique that allows your mind to rest by focusing on your breathing or some calming dialogue. That’s really all it is – don’t over think it, when your mind wonders off (and it will) just gently bring it back to your breathing, music or words you are following.
I can certainly tell when I miss this routine in the morning. I think you will benefit from it as much as I do.
2. Exercise – I don’t mean going to the gym while at work, what I do mean is taking the stairs whenever possible, parking further away from the entrance to your job so you take more steps to get into work.
Take a walk on your lunch break – this is a great opportunity to get some fresh air if it’s nice out or just to get some extra steps in by walking around the office. You can also do this if you sit a lot – just take a break and walk a bit. Sitting for long periods of time is one of the worst things you can do.
If you can’t walk away from your desk just stand and do some squats or toe/heel lifts. This would help as well.
3. Outside – Reconnecting with nature is a great stress reliever. Obviously this isn’t always ideal depending on the weather, but if you can go out (without your phone or other electronics) and just let the sun hit your face, kick off your shoes and let your toes feel the grass – This is a great way to ground yourself with Mother Earth.
4. Music – This is a great way to reduce stress. Listen to your favorite tunes. Music has been known to decrease depression and other stresses.
I sometimes listen to it at my desk on my break and when work is slow. Listening with my ear buds of course. Other times I go to my car and listen in there with nobody around. My mood really determines the kind of music I listen too as well – so if I’m needing a calming moment I will listen to some nice tranquil music, it really does relax me.
5. Eat Clean – This has probably been one of the biggest “a-ha” moments for me – When I eat whole based foods and cut out the sugar and flour I see an improvement both physically and emotionally.
My skin clears and literally glows. I lose weight and feel great. I feel amazing, no headaches (once you get past the 2nd day). My joints feel better and when your body feels great the rest of you falls into place.
6. Clean – Having a clutter free work area makes it so much more relaxing. As soon as I notice it’s starting to get messy or disorganized I work on organizing it and getting everything put away.
I also find it helpful to have photos on my desk of those I love, this also helps.
7. Tea – I suggest several cups of herbal tea, this is a great way to warm your soul and relieve some stress. Tea has a way of calming you naturally and you just can’t go wrong with a good cup of tea.
8. Breath – There are many techniques for breathing and you can google them but what I do is focus on taking a deep breath, filling my stomach not my chest, then I slowly blow it out – doing this about 3 times usually does the trick.
9. Perspective – Keeping your job in perspective is key. Remember the sun will still rise tomorrow and that you’re not performing a life or death job because you didn’t finish something. Believe me, we’ve all been there and it’s not all that bad. Pause and look back through this list if that helps. Remind yourself that tomorrow is another day.
10. Journaling – I keep my gratitude journal with me and when I’m having a stressful moment I will get out my journal and write down some of the things I’m grateful for right then and there. This usually calms me and helps to reverse the mood I was in.
Journaling has also been known to be a great outlet especially when you don’t have someone to talk to. I highly recommend it.
I hope you find my list helpful, and I would love it if you put your ideas in the comment area below. We can always use more ideas on relieving stress at work.