Are You Stressed Out At Work?
By the end of the work day, are you feeling fatigue, irritability, stiff muscles, or other after-effects of being stressed out? Here are five quick techniques you can practice right at your desk, to keep stress at bay.
The first technique is to stop thinking and just be present in the current moment. The best way to do this is 1) see if are thinking a negative, stressful thought and 2) if you are, quickly drop it from your mind. Want to drop that thought like a hot potato? Picture a red STOP sign and silently say: "STOP!"
Secondly, relax by counting your breaths for just a minute or two. If possible, close your eyes. Breathe slowly and naturally. Inhale, and then as you exhale, count "one." Inhale slowly again, exhale and count "two." Repeat until you get to 10. It helps if you picture the number in your mind while you are exhaling.
The third method is to silently repeat a word, e.g., relax, or a phrase, e.g., peace and calm. Inhale slowly. As you exhale, silently say your word or phrase. One minute will work by calming down your brain. Work up to five minutes if you have the time.
The fourth strategy is give yourself love and approval. Better than affirmations? Talking kindly to yourself. First say to yourself, "I'm getting rid of the negative thoughts I have about myself. I'm releasing my self-disapproval." Then, take a deep breath and say, "I love myself and approve of myself."
The last technique: Do a quick body scan. Go through your body tightening each muscle group, one at a time, inhaling and exhaling with each body group. Start by tightening up your feet and toes. Really squeeze and scrunch them up tight in your shoes. Now relax all of those same muscles. Continue with your legs, your torso, and then your back. Lift your shoulders towards your ears and hold. Slowly release your shoulders and exhale deeply.
If you can do these strategies a few times a day, for just a few minutes at a time, you will build consistency in your stress reducing habit. Ideally, you'll work up to about 10 minutes per day. By then, you'll be enjoying the feeling of relaxation so much that it will not be a chore to continue.
About the Author
Sue Kasson helps women in sales and sales management eliminate their stress. Visit her website at http://www.LoseYourStressNow.com to get her FREE stress reduction guide.
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