While some people say stress and work go hand and hand. Whether you are a newbie learning the ropes, a manager in their busiest week, or just an employee stuck in a hostile corporate environment, we have all had moments where we don’t feel our best. When it comes to reducing stress at work, we first need to understand it better!
What Is Stress?
Stress is a state of worry and mental tension in the body, which can show up as feelings and even in physical symptoms, like a headache. Stress can make the daily grind feel like an uphill battle.
While it is a natural human response in the body in response to challenges and threats in our environment, it makes a huge difference in our overall health and how we react to situations. Prolonged work stress can lead to burnout and we want to avoid that. that’s why it’s Let’s learn how to to deal with it effectively.
Is Reducing Stress Possible?
One way to manage stress is to invoke the opposite response in the body, which is relaxation. A relaxed mind focuses better, and works more creatively, allowing one to be mindfully attentive.
The truth is, we all know corporate workplaces aren’t always the most mental health friendly places, otherwise we would bring blankets to curl up in the middle of a stressful work week.
The ways you choose to regulate yourself need to be acceptable, in some cases subtle, and workplace friendly. This is where mind-body exercises come in.
Research has shown that a routine of these exercises can be highly beneficial, as it reduces stress, and discomfort specifically in corporate employees.
We, at Rebuild Hustle, have found the best workplace relaxation techniques backed by experts that will help you dip into calm, and turn the tables in your favor.
Workplace Relaxation Techniques
Walking
If you’re in a position where you can walk around your workplace, try taking a slow walk inside the building or around the block if you’re allowed outside. Switching environments while being physically active causes chemical changes in your brain which help give a reminder to your body that you’re no longer under threat and helps improve your mood.
It also gives you time to slow down to bring you back to the present. It’s a great way to destress in a corporate environment and stabilize your thoughts.
| Step | Duration | Description |
|---|---|---|
| Identify walking path | 1-2 minutes | Find a safe and accessible path in or around your workplace. |
| Start walking slowly | 3-5 minutes | Walk at a comfortable, slow pace. Focus on your breath and the sensation of your feet on the ground. |
| Increase awareness | 2-3 minutes | Notice your surroundings: sounds, colors, textures. Bring your mind back to the present moment. |
| Reflect and breathe | 1 minute | Pause briefly, take a deep breath, and observe any changes in your mood or physical state. |
| Return to work | 1-2 minutes | Walk back to your workspace, taking the same mindful approach. |
Meditative Breathing
While throughout the day we breathe unconsciously, intentionally focusing on your breath and following guided breathing techniques can do wonders for your tense nervous system.
By allowing your mind to unwind and focusing on what you are feeling, you’ll be allowing your tension to unravel as the body gets the message that it is okay to relax.
Meditative breathing specifically enhances attention, mood, emotional regulation, and memory when done daily, even briefly.
To take a step further, add in meditation and you allow yourself to access a different level of calm!
- Focusing on your breath and your body. This will make you aware of where the tension lies in your body.
- Be curious about what sensations or thoughts turn up. If your muscles are tense, relax them.
- If your thoughts are too loud, allow them to be heard. You can also visualize them coming and going. Let yourself simply be a witness to them.
- Slowly stay focused on the present moment.
Make this a part of your workplace relaxation techniques and you’ll de-stress in no time!
| Step | Duration | Description |
|---|---|---|
| Find a quiet spot | 30 seconds – 1 minute | Sit or stand comfortably. If possible, close your eyes to minimize distractions. |
| Deep inhale | 4 seconds | Breathe deeply through your nose, expanding your abdomen. |
| Hold breath | 4 seconds | Hold the breath gently, without straining. |
| Slow exhale | 6 seconds | Exhale slowly through your mouth, releasing tension with the breath. |
| Pause before next breath | 2 seconds | Take a short pause to notice how your body feels. |
| Repeat breathing cycle | 3-5 minutes | Continue with this breathing cycle for a few minutes. |
| Optional meditation | 2-3 minutes | Visualize a calming scene or simply focus on the breath. Acknowledge any thoughts without judgment. |
| Refocus on work | 1 minute | Open your eyes and take a few deep breaths before returning to work. |
Body Tapping
Generally, a good old shake can allow the body to immediately ground itself, and get rid of any lingering tensions in the muscles. You can bounce on your legs and shake your hands and wrists out.
If you want to take even more advantage of moving, you can look into body tapping and using your body’s pressure points.
Tapping allows your physical body to operate better, allowing your mind to be more attentive. This consequently, allows you to focus better on balancing your emotions.
You can either tap on your body, subtly while you’re working or go to the bathroom for a five-minute break.
If you’re stuck in a meeting, allow your feet to press into the ground deliberately, alternatively, to activate pressure points, or just gently tap on your wrist to help regulate your nervous system. Another technique is to calm down the mind, you start tapping the crown of your head.
| Step | Duration | Description |
|---|---|---|
| Select tapping area | 30 seconds | Choose a body part to start with, such as your wrists, shoulders, or chest. |
| Gently tap area | 1-2 minutes | Use your fingertips to lightly tap the selected area. Focus on areas where you feel tension. |
| Switch to another area | 1-2 minutes | Move to another area, such as your thighs or back of the neck, and continue tapping gently. |
| Apply pressure points | 30 seconds – 1 minute | Press gently but firmly on specific pressure points, such as the sides of the wrists or back of the head. |
| Shake and release | 30 seconds – 1 minute | Shake out your arms, legs, or whole body to release any remaining tension. |
| Ground with feet | 30 seconds | Press your feet firmly into the ground to feel grounded and stable. |
| Return to work | 30 seconds | Take a deep breath and slowly return your focus to the task at hand. |
Final Words
In the end, a small pause to recoup can go a long way. Learning to navigate stress is a beneficial lifelong skill.
Piled-up stress takes a toll on not only your body, and productivity but also your decision-making skills.
Using these mind-body exercises to reduce stress will not only help you maintain a sustainable work-life balance, but contribute to your overall health.
