Stress Management

Stress can be a big part of one’s life. There are many ways to relieve stress such as humor, yoga, meditation, medication and many more. Some choose ways that may not be the best means to manage it, but with education, one can find ways to make it through the day at the office or in everyday life.

In the workplace, certain factors can cause stress. These stressors can include:
• Low salaries
• Excessive workloads
• Few opportunities for growth or advancement
• Work that isn’t engaging or challenging
• Lack of social support
• Not having enough control over job-related decisions
• Conflicting demands or unclear performance expectations
• Poor relationships at work
• Long hours (with compensation)
• Changes within the organization
• Poor working environment
• Job insecurity
• Workplace discrimination
• Poor communication

These are just the tip of the iceberg. There are many more stressors that can affect one’s day on the job.

Humor
According to Mayo Clinic, “When it comes to relieving stress, more giggles and guffaws are just what the doctor ordered.” A good sense of humor can’t cure all ailments, but data is mounting about the positive things’ laughter can do.

A good laugh has great short-term effects. When you start to laugh, it doesn’t just lighten your load mentally, it actually induces physical changes in your body. Laughter can:
• Stimulate many organs
• Activate and relieve your stress response
• Soothe tension

Laughter isn’t just a quick pick-me-up, though. It’s also good for you over the long term. Laughter may:
• Improve your immune system
• Relieve pain
• Increase personal satisfaction
• Improve your mood

Yoga
Each day many sit behind a desk staring at a computer screen. Harvard University states that although concentrated work can be beneficial to our jobs, it can be taxing on our bodies. There are six exercises to do at your desk that can help relieve tension and stress. One important part to remember is to breathe deeply throughout the poses because sending oxygen to your muscles allows them to relax.

The exercises are as follows:

1. Shoulder Rolls (2 minutes)
2. Open Chest Stretch (1 minute)
3. Neck Stretch (1 minute)
4. Chair Twist (2 minutes)
5. Reverse Prayer Pose (2 minutes)
6. Twisted Arms (2 minutes)

Meditation
There are many benefits to meditation in the workplace, but there are two most common methods are:

1. Concentrative meditation – you tune out everything around you and focus on a single object.
2. Mindfulness meditation – being in the present moment to make yourself more aware of what is, not what’s passed or to come in the future.

The positive impacts, according to FlexJobs, of a regular meditation practice are numerous. Meditation can:
• Help reduce stress and anxiety
• Reduce loneliness
• Help you make fewer errors
• Help you prioritize your tasks to work faster and more effectively

To practice meditation in the office, the following are things to assist you through the process. Here’s how:

1. Get comfy: Sit or lie down on the floor or stay in your desk chair if it’s supportive.
2. Close your eyes.
3. Breathe deeply in a rhythmic pattern.
4. While you’re breathing deeply, turn your focus on each breath.
5. As you become more experienced, you’ll find that your mind will be less distracted and able to focus on each breath.
6. Start with five minutes of meditation at first and try to build up to 20 minutes daily, increasing by time increments that are workable for you. Of course, if five minutes at what works for you, that’s perfect too.

Taking regular breaks throughout your workday can also help you become more efficient and productive.

These ideas are just a few ways for stress relief in the workplace. Stress can be managed in many ways, there are many options out there for one to use to assist in relieving stress in your workday.