We all know how hectic work can get, often leaving little room for peace or a moment to breathe. However, transforming your workspace into a place where you can relax is a lot easier than you think. With just a few techniques, you can bring out the calming aura within your body from right where you are and in a short amount of time. In celebration of National Relaxation Day on August 15, take a break to learn about the various steps you can take to regain control of your mind and body, allowing you to let go of stress and find your inner calm!
Let's explore four techniques to combat stress and promote relaxation.
1. Practice yoga in your own personal space
Long hours at the office can feel stagnant and even boring. Sitting all day at a desk can leave you feeling tense and sluggish. If you've had to sit all day, the thing you should focus on is invigorating your body. Desk-friendly yoga stretches are perfect for loosening up and de-stressing both your mental and physical being. Get started with simple yoga exercises like neck rolls, cat-cow stretch and the seated spinal twist. They're simple, easy to learn and enough to soothe your body. Don't forget to try wrist and finger stretches to ease the tension from constant typing. Check out more exercises and how to do them here.
2. Calm yourself with deep breathing exercises
There's no doubt that work can be stressful. To alleviate some of that stress, it's important to implement deep breathing techniques to help you relax. When you breathe deeply, it activates the parasympathetic nervous system, which naturally promotes a state of calm in your brain. This lowers your heart rate and blood pressure, reducing your anxiety. Also, practicing deep breathing increases the oxygen supply to your brain, enhancing cognitive function and allowing you to improve work quality.
So find a quiet place to sit and close your eyes. Relax your muscles and take a slow, deep breath in through your nose, allowing your abdomen to take in the air and expand. Hold it for a few seconds, then slowly exhale through your mouth, letting go of any tension. Repeat this process for several minutes and your body will naturally come to a calm. Take a breather and don't let those busy hours at work wear you out!
3. Elevate your mindset with positive affirmations and motivations
Another powerful way to bring relaxation to your workday is through positivity and self-confidence. When work gets overwhelming, taking a moment to recenter yourself can make a big difference. There are several ways you can go about this with positive affirmations and motivations. Create or purchase cards, books or even calendars that have motivational quotes or positive affirmations. Flip through them each day and focus on how they can reaffirm your ability to excel at work.
Creating a vision board can also be a great way to visualize your goals, dreams and things that inspire you. You can add images, quotes and items that resonate with your personal and professional aspirations to the board. Each of these items can serve as a constant reminder of what you're working towards, keeping you motivated and most importantly, helping you relax. Arrange them around your desk and keep them in an area where you can easily see them. As you take a few moments each day to check out these powerful items, they'll provide some mental clarity and remind you of the bigger picture.
4. Shake up your mind by moving your body
Your overall well-being should be your top priority when it comes to relaxation at work. Sitting for long periods is not only harmful, but can lead to serious long-term effects. From poor posture and reduced circulation to an increased risk of chronic disease, it's important to move around throughout your workday. Set a timer to remind yourself to stand up and stretch every hour. You can even take a quick walk around the office or practice some of the yoga techniques mentioned earlier to get your blood flowing.
If you have the opportunity to go outside, try stepping out for a breath of fresh air and a change of scenery. If you're just swamped with a long to-do list full of tasks you need checked off, try tackling errands that require you to step away from your desk. This way, you can be productive with your work while simultaneously caring for your body.
Need an excuse to get up and move? Grab some water or head to the bathroom for a quick pause. Even a few minutes of physical activity can release endorphins, the body's natural mood elevators.
Alongside these tips and tricks, there are many other ways to keep your mind stress-free. Writing in a gratitude journal, playing with fidget toys and sipping on some warm tea are simple ways to make a significant difference in your stress levels. The thing is, it's often wise to address potential stressors before they escalate! For instance, if you anticipate a work task that might overwhelm you next week, consider taking small steps to address it before it even touches your desk. Staying organized in your workspace can also help ‒ avoiding clutter has been linked to a better mental state. Remember that it's important to take breaks, so be sure to block off time in your day with the sole goal of pausing, breathing, eating and focusing on relaxing.
If you're interested in our checklist for a stress-free vacation, be sure to check out our blog here.
Author: Gary Wong
What's your favorite way to alleviate stress at work?
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