When you're stressed at work, a two-hour deep tissue massage will probably do the trick. But alas, for most of us, a massage is not a feasible corporate expense.
Even so, it's important to keep our stress in check -- especially at the office. A recent survey from the American Psychological Association found that one-third of employees experience chronic stress related to work. Chronic stress has been associated with an increased risk of stroke and heart attack, and can magnify a number of other health problems, including acne, obesity and depression.
"The problem is that no one is pausing in the middle of really busy days," Jon Wortmann, author of "Mastering Communication at Work: How to Lead, Manage, and Influence" and a HuffPost blogger, told The Huffington Post in an interview. "Making space for the normal stress of the day to recede has to happen on a regular basis."
But when you're so plugged into your work and the endless items on your to-do list, it can be hard to remember to check in with yourself. The solution? Making breaks a scheduled part of your day. "If you're stuck at your desk, build in five- to 15-minute breaks between meetings and tasks at least three times today," Wortmann says. It's imperative to make these breaks part of your schedule, just as you would a conference call or a presentation. While three 30-minute mind-clearing breaks a day is a ideal, just five minutes can make a difference. Without a break, "you will be less productive, you will be making mistakes and you will start to feel miserable," he says.
How to spend these mini-breaks depends on the person: Some may want to fool around on social media, some might sneak in a quick nap, and others may reboot by practicing a favorite meditation or breathing technique.
Still, at work, you are bound to experience unpredictable moments of stress that don't fit in neatly on your schedule. That's because stress is a normal response to our workday disasters -- "it's your brain telling you that things aren't quite right," Wortmann explains. "Even the Buddha would get up and walk away from [an aggressive boss]."
So what can you do when an unpredictable stress storm hits? Wortmann says "stepping back" -- taking a 20-second break from that stressful moment -- is enough to turn down the stress response in your amygdala. "The key is to step back from whatever drama, pressure or anxiety you're feeling and to remind yourself that you are in control of what you do with your life, what you feel and how you experience this moment." To remind yourself that you're in control, try a few of these "stepping-back" techniques below:
- Listen: Just listen to your surroundings, the type of your coworkers' keys, your breathing.
- Look: Look at a picture of your family, pet or a vacation spot you love.
- Count: Wortmann quotes Thomas Jefferson, who definitely had it right: "When angry, count to 10 before you speak. If very angry, count to 100."
- Sweep: Practice a mental sweeping of the chalkboard of your mind. Pause intentionally and visualize an eraser ridding any overwhelming thoughts.
Curious about other ways to de-stress at your desk? See some more tried-and-true techniques below that will enhance your productivity and help you feel far less frazzled. Then, let us know how you find a sense of office zen in the comments below.
Take A Two-Minute Mini Vacation
Choose one of your favorite vacation memories and relive it -- all while skipping the airfare! "Every single one of us has memories from our favorite places. You can relive the best moment of your life to feel like you did when you were there," Wortmann says. Why it works: It helps you recognize you have a choice in how you feel in a stressful moment.
Surf Around On A Zen-Friendly Website
It might seem counterintuitive to find solace on your screen (<a href="http://www.huffingtonpost.com/2013/02/28/national-day-of-unplugging-2013_n_2760114.html">because unplugging <em>is</em> important)</a>, but you can do exactly that with the many centering sites out there. <a href="http://www.huffingtonpost.com/2013/01/30/positive-thinking-the-10-_n_2582102.html">Here are 10 of our favorite URLs that inspire us</a>.
Download A De-Stressing App
Your smartphone might be partly to blame for the stress you're feeling (hello, non-stop emails and phantom vibes), but it's also a great resource for de-stressing tools. Try a couple of <a href="http://www.huffingtonpost.com/2013/01/02/de-stressing-apps-10-ipho_n_2397200.html">our favorite de-stressing apps</a>, and <a href="https://itunes.apple.com/us/app/gps-for-the-soul/id586099254?ls=1&mt=8">download the GPS for the Soul app here</a>.
Keep Essential Oils At Your Desk
Essential oils will do more than mimic an escape to the spa: A whiff or two could actually help you relax. Aromatherapy has been <a href="http://www.ncbi.nlm.nih.gov/pubmed/19571632">shown to decrease stress levels</a>, so shop around for a scent you fancy and get sniffing.
Swivel
Since stress is <a href="http://www.livestrong.com/article/182980-what-can-make-you-feel-extremely-tired-sleepy-all-of-the-time/"> physically exhausting,</a> you might benefit from a little movement for an instant energy lift. An action as small as swiveling in your chair with a couple of deep breaths can help you get back to business, <a href="http://www.glamour.com/health-fitness/2008/10/how-to-destress-at-your-desk-instantly#slide=3">Glamour reports</a>.
Bounce It Out
If your employer allows it, you might consider swapping your desk chair for something a little more fun. While there is <a href="http://www.livestrong.com/article/290341-the-benefits-of-using-a-stability-ball-as-a-chair/">yet to be conclusive research </a>that a stability ball improves posture, the ball <em>does</em> allow more room for fidgeting -- which can wake you up and help get you back into the zone.
Handwrite Your To-Do List
Think of your handwritten to-do list as a sacred document, kept away from distractions of the inter-webs. You'll know exactly where to find it when you need to refer back to it since it won't be lost among the many open tabs of your browser. Plus, the act of physically writing down your tasks<a href="http://lifehacker.com/5738093/why-you-learn-more-effectively-by-writing-than-typing"> may help you organize your thoughts and remember them more clearly,</a> which, in turn, will help you to be more focused and less stressed. Fear you'll forget your to-dos on your desk one rushed night? Make a point to snap a photo with your phone at the end of each day.
Snack On An Orange
Your co-workers will think you're just craving a juicy mid-day snack, but besides satisfying tummy grumbles, you'll be reaping the benefits of the stress-relieving powers of citrus. <a href="http://www.ncbi.nlm.nih.gov/pubmed/11862365">A 2002 study</a> found that a dose of vitamin C helped people bounce back more easily from a stressful situation.
Take A Screen Break
You'll have to get up for this one, but it will be worth your while: Just a five-minute break from your desk will have <a href="http://www.sciencedaily.com/releases/2011/02/110208131529.htm">you returning refocused</a> and a little less anxious. Plus, <a href="http://www.mayoclinic.com/health/eyestrain/DS01084">your eyes</a> will appreciate the rest.
Try A Breathing Exercise
<a href="http://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation">WebMD cites deep breathing</a> as one of the best ways to lower stress in the body. That's good news, since it's an exercise you can perform anywhere, sans candles or gongs. Try out a <a href="http://www.huffingtonpost.com/2013/02/19/dan-goleman-gps-guide-relaxation-techniques_n_2712260.html">few of</a> <a href="http://www.huffingtonpost.com/johnroger/breathing-exercise-_b_2247713.html">these</a> <a href="http://www.huffingtonpost.com/david-magone/stress-meditation-_b_1671435.html">techniques</a> to see which you like best.
Turn On The Tunes
According to <a href="http://www.samfak.gu.se/Faculty+of+Social+science/News/News/News_Detail//everyday-music-listening-reduces-stress.cid1066914">a 2012 study</a>, listening to music every day can help keep your stress in check. The (not-so-hard-to-fulfill) catch: You have to listen to music that you actually like. Check out our <a href="http://open.spotify.com/user/mindfulliving/playlist/3IGicJWDNRy8aNe2TZEmvE">mood-boosting playlist here</a> for some inspiration.
Related Video: Natural Ways To Boost Moods
For more on stress, click here.
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Source: http://www.huffingtonpost.com/2013/03/13/work-stress-how-to-find-calm_n_2821203.html
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