Strategies to Combat Work Stress

If you are like the rest of us, there are days, sometimes weeks, where work stress can get the best of you.  And the last thing you want is for stress to be ongoing since it can take its toll on your well-being, both mentally and physically.  The good news is, that with a few simple strategies, you can stay calm, focused, and energized—no matter how busy things get. Try these five stress-busting techniques to bring more balance to your work life:

Stress Buster #1: Take A Moment to Breathe

 

Belly breathing is a simple yet powerful technique that will help to reduce stress, improve focus, and promote relaxation. Belly breathing engages your diaphragm, which allows for deeper oxygen intake.

How to Do It:

1. Sit or lie down in a comfortable position.

2. Place one hand on your chest and the other on your belly.

3. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.

4. Exhale slowly through your mouth, feeling your belly lower.

5. Repeat for 5–10 breaths, focusing on slow, controlled movements.

Stress Buster #2: Stretch Your Entire Body!

A full body stretch is a simple way to relieve tension, improve your circulation, and increase flexibility. This stretch engages multiple muscle groups, helping to reset your posture and boost energy levels—perfect for counteracting long hours at your desk!

How to Do It:

1. Stand tall with your feet hip-width apart.

2. Reach your arms overhead, interlocking your fingers with palms facing upward.

3. Stretch upward as if trying to touch the ceiling, elongating your entire body.

4. Hold for 10–15 seconds, breathing deeply.

5. For an added stretch, gently lean to one side, hold for a few seconds, then switch sides.

6. Slowly release your arms and shake out any tension.

Stress Buster #3: Visualize Calmness

With just a minute of mindful visualization, you can regain focus and tackle your work with renewed clarity and calmness. Try it anytime you need a mental reset!

How to Do It:

1. Find a quiet spot and sit comfortably, close your eyes, and take a deep breath in through your nose. Exhale slowly.

2. Imagine yourself in a serene setting—perhaps a quiet beach, a lush forest, or a cozy cabin. Feel the warmth of the sun, the gentle breeze, or the soothing sounds around you.

3. Visualize the colors, textures, and scents. Hear the waves crashing, birds chirping, or leaves rustling. Let the scene become vivid in your mind.

4. Breathe in Calm, Exhale Stress – As you inhale, imagine filling your body with a sense of peace. As you exhale, release any tension or worries.

5. Allow yourself to fully immerse in this peaceful place for 30 seconds to a minute. When ready, gently bring your awareness back to the present.

Stress Buster #4: Prioritize and Organize

If you are feeling overwhelmed by your to-do list, you are not alone!  Try these simple steps to regain focus and lower your stress levels. 

How To Do It:

1. Take 1–2 minutes to brain dump, and write down everything on your mind—work tasks, deadlines, emails, meetings—without worrying about order.

2. Separate your list into three groups:

• Urgent & Important (must be done today)

• Important but Not Urgent (schedule for later)

• Low Priority (can be delegated or done when time allows)

3. Choose the three most critical tasks for the day and focus on completing them first.

4. Allocate specific time slots for each task to stay on track without distractions.

Stress Buster #5: Avoid Common Ergo Traps

Nothing throws you off your game faster than tension and discomfort.  Take a moment to adjust your work area so that you are comfortable and productive throughout the day.  Trust us, this is a big stress buster. 

How To Do It:

1. Sit with your feet flat on the floor and knees at a 90-degree angle. Your lower back should be supported by the chair’s lumbar support or a cushion.

2. Place your screen at eye level, about an arm’s length away, to prevent neck strain. If using a laptop, consider a stand with an external keyboard.

3. Keep your keyboard and mouse close to your body at elbow height to maintain a neutral wrist position and avoid reaching forward with your arms.

4. Sit and stand with an upright and balanced posture.  Keep your shoulders open and relaxed, and avoid slouching. 

5. Stand, stretch, and move every 30–60 minutes to prevent stiffness and maintain circulation.

 

We hope this helps!  If you have techniques that work for you, please share them in the comments!  

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Posted 2 months ago