How to Deal with Workplace Stress
Entrepreneurs and employees alike feel the work-related stress of deadlines, co-worker relationships, time pressures from family needs, difficult customers, technology failures, process changes, financial concerns, and a poor fit between capabilities and job demands. While some stress can be good to encourage us to stretch our boundaries, too much stress often leads to tension, anxiety, unsatisfactory relationships, and physical ailments. About 33% of us report that we feel high levels of work-related stress, and about 25% of us view our jobs as the #1 stressor in our lives.
So what can you do…fast…when you’re feeling stressed?
1. Exercise. You can also take a walk outside or up and down the stairs. Or keep a jump rope in your office (if you are lucky enough to have a private office) and do some skips. Jumping jacks work nicely, too.
“Exercise relaxes tense muscles that become tight and rigid when you experience stress,” says Hall, chief executive of The Stress Institute in Atlanta, Ga., an educational and training firm that focuses on the effects of stress and how to relieve it. “Exercise delivers oxygen to the brain, vital organs and muscles immediately and produces endorphins that soothe your mind, body and soul.”–Entrepreneur Magazine article
2. Stretch. You may want to get a neat balance ball chair with a desktop guide to stretches that I found for my office.
One of the ways I feel stress in my body is lower back pain, and it’s aggravated by sitting in my chair for long periods at the office. This chair allows me to sit with better posture and use it for yoga stretches during the day. My back feels great!
3. Breathe. I find that I tend to hold my breath or breathe very shallowly when I’m stressed. A technique called ‘heart coherence‘ allows you to synchronize your heart beat and your mind with your breathing, and can bring immediate relief from stress. It’s very simple: First, place your left hand over your heart. Imagine your breath is flowing through your heart. Breathe in and count to four, then breathe out for another four counts. Then visualize being with a loved one or in a special place in nature. In your mind, send feelings of love, joy or compassion out of you like rays of sunshine.
4. Visualize. Change your negative thoughts and imagine a more positive life. One visualization technique you can do at your desk: imagine a lavender-colored, healing light moving through your body, from your head, to your neck, to your arms and trunk, down through your legs, and out through your feet–taking away any stress or pain.
5. Smell. Aromatherapy is an ancient form of alternative medicine and a powerful tool to calm your nervous system, your body, and your mind and to lift your spirits. According to the Alliance of International Aromatherapists, it is also a powerful tool for change. Lavender and rose are great for relieving anxiety and rosemary is good for relaxation. I love to savor the scent of the rosemary garnish whenever it’s served with my meal. My eye mask for sleeping is filled with dried lavender and I sprinkle lavender essential oil on my pillow at night when I’m restless or have a slight headache…it’s good for pain relief as well. You can also place a small amount on your fingertips and hold your hands in the prayer position while taking deep breaths. Or dab a drop directly under your nose for a longer lasting effect.
Relax. Chill out. Life is supposed to be good!