How To Beat The Office Stress
A variety of relaxation techniques help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.
TALK IT OUT
Fighting layoffs? A micro-managing supervisor? Just have too much to do? Feeling helpless can hit you, no matter what type of job you have or your rung on the ladder. To combat the problem, always make an effort to stay informed. Know as much as you can about what is going on above and below you, and keep both sides informed about you too. If you don’t know what’s going on in your boss’s world, he probably has no idea what’s really going on in yours, either.
TAKE A BREAK
Nonstop work marathons actually hurt your productivity. Instead, take regularly scheduled breaks during the workday. Try a 10-minute stretch every hour. And stop eating lunch at your desk! You need a break away from your 8-by-8 world in order to recharge.
REMEMBER: YOU’RE NOT PERFECT
Many of us brag about being a perfectionist — as if it’s a good thing. Setting yourself up for such failure can send stress rocketing. Accept that you may not be able to do everything perfectly — but you can do everything correctly. Focus on doing that instead of being perfect, and everything else on your to-do list should fall into place.
CUT THE CORD AFTER 5 P.M.
Too often we don’t realize that our personal life can take a huge toll on our 9-to-5 life. If our personal life — social, physical, or emotional — is suffering, it will invariably poison the workday, since that’s where most of us spend the majority of our time. Take care of your business at home and your stress levels should plummet. If they don’t, the best stress relief may be a new job.
- Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
- Walking meditation – You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step – the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
- Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.