9 Quick and Effective Ways to Relieve Stress During the Workday
The first Monday of each month, I dust off a favorite post from the Bennis Inc Blog archives and give you another chance to enjoy the wit and wisdom that’s been shared. Enjoy this month’s treasure – and if it inspires you – be sure to share it with family and friends!
One area of my life which is a constant work in progress is managing stress. As an entrepreneur, wife and mother, you simply cannot avoid all the triggers that can cause you to worry or feel anxious. I will also admit that my desire to have things fit into pretty little boxes in life doesn’t help in this effort one bit.
Throughout my workday, I can feel subtle signs of stress creeping in. My shoulders get tense, I hold my breath and I get easily distracted. This is something I can’t – and shouldn’t – push through. I need to address the root of the problem and take action to relieve my stress. It’s the only way I can change this mindset and get back to working effectively.
Can you relate? If you have ever experienced stress at work (or even at home), here are nine techniques you can put into action quickly and discreetly to let go of this tension and get on with your day.
Take one minute to simply breathe
When tension sets in, one of the most common reactions is to hold our breath. Do you remember the last time you took a deep, conscious breath? Try it right now. Breathe in and out slowly three times. Not only will this drive oxygen to your brain, it will also give you a brief moment to collect your thoughts and reflect on what’s really weighing on you. I personally tend to carry stress long after that stressful moment has ended, leaving me feeling anxious and “off” for the rest of the day. A few deep breaths can do wonders for restoring a peaceful mindset.
Do a quick stretch
Even at your desk, you can get in a discrete but effective stretch that won’t draw too much attention to you (and make your co-workers wonder why you’re in a full on yoga pose in your cubicle). Lift your arms over your head, look side to side and pull your arms forward while looking down. Focus on whatever seems tight and tense. Stretching, combined with breathing, will get your blood moving and help you to feel more alert. It will also relieve stress.
If you work in an office space that lacks windows or natural light, make getting outside for a few minutes throughout the day a priority! Sunlight, fresh air and new scenery are all great stress relievers. This will also boost your mood. If you are feeling particular stressed or tired, get outside and take a few minutes to reflect on how you can improve what’s getting you down.
Mentally list a few things for which you are grateful today
When we’re stressed, we tend to only focus on the problems of our day, but forget about everything that’s actually going right. Make a mental list of all of the positive things you’re taking for granted and appreciate the little blessings of the day. Most of what we’re stressed about are first-world problems anyways.
Browse a collection of inspirational quotes
Over the years, I have compiled a folder on my computer that consists on inspirational quotes. These cover all topics imaginable and are from authors old, new, famous and unknown. Whenever I’m feeling stressed or uninspired, I turn to these quotes. In just a few minutes, my mind is no longer on whatever was bothering me and I have a renewed positive outlook. I highly recommend trying this!
Make positive small talk with a co-worker
As an introvert, I have never been fond of small talk, but I promise it can do wonders for relieving stress. Talk to a co-worker, friend or complete stranger and keep the conversation light. Talk about the weather, plans for the weekend or a funny show you recently watched. When I’m stressed, I love talking to someone who knows nothing about my problem and is simply happy to see me. Realizing there are other, wonderful things in life aside from we are I’m worrying about is a refreshing reminder to not overlook the good all around us.
Look at photos of happy memories
Similar to keeping a folder of inspirational quotes on your computer, keep a folder of some of the best memories – family vacations, weddings, holidays and birthdays. When you are feeling stressed during the workday, take your mind to a positive place and reflect upon happy memories. This will give you a brief distraction while reminding you that the big things in life are really the small things. Tip: Limit each folder to no more than 20 or so photos so that you don’t risk browsing photos for hours as a means of procrastination.
Enjoy a healthy treat
People respond to stress differently when it comes to appetite. Some have no desire to eat at all, which can leave you tired and weak. Others crave junk foods as a coping mechanism, which is equally as detrimental. No matter what camp you’re in, you could benefit from eating a healthy snack when you need a stress relief. Why? These nutrients will provide your body with fuel to combat stress, grant you a break from whatever task you’re working on and give you the peace of mind that you did something good for yourself.
Get off social media
Finally, resist the temptation to turn to social media for distraction. Social media is a great platform for personally connecting with people, but it can also be a stress and anxiety inducer. Have you ever been casually browsing social media and feel your mood worsen? You are not alone. Many people experience this effect as they see the “highlight reel” of everyone else’s life and compare it to their own. Combine this with already being stressed out about other things going on in your life and you have a recipe for disaster.
Stay away from social media and anything that might tempt you to compare yourself to someone else. Everyone’s journey is unique. Instead, relieve your stress by practicing any of the techniques mentioned about (or combine two or three for added effect)!
How do you relieve stress during the workday? Share your tips and tricks by commenting below!