Let's take a Relaxation Break!

Workplace stress is a serious subject. According to a survey from the American Psychological Association, more than one third of American workers experience chronic work stress — and this is costing American businesses billions of dollars a year in lost work hours and medical bills. More importantly, all this worrying at work can have serious consequences for our quality of life — not only at the office, but everywhere else as well. So how do we regain our sanity and take back our lives? To effectively manage stress, we need to address it in at least three areas of our lives: our physical health,      our mental health, and our sense of purpose. 

Stress-Relieving Tips for the Body

1. Eat whole foods. Processed food can cause us to feel anxious and can even contribute to ADD. We can prevent these symptoms by eating whole foods, eating more fruits and vegetables (especially green ones), and getting a healthy dose of omega-3 fatty acids from salmon or seeds such as hemp, chia and flax. Nourishing your body will make you better prepared to take on whatever challenges you’ll face at work.

2. Exercise regularly. Physical activity releases feel-good, stress-relieving chemicals. Every time you find your stress level on the rise, get up and move. You can stretch, run in place, dance, or walk around the office or building. Doing so gets your blood and endorphins flowing, makes you happy, and turns off your flight or fight stress response. Boost the physical benefits of moving by taking several deep, cleansing breathes that trigger your relaxation stressor.

3. Get enough sleep. Work stressors are magnified when we’re sleep-deprived and foggy-brained. Aim for eight hours of sleep each night. Sleeping well can help you solve problems with a clearer mind and even boost your intelligence.

Stress-Relieving Tips for Your Mind

1. Cultivate gratitude. Things will go wrong throughout our workday, or at least not according to plan. This is inevitable. We can take the sting out of these negative events by focusing on what’s great in our life. Each evening, write down three things you are grateful for. They can be as simple as seeing a gorgeous sunrise or being complimented on your new pair of shoes.

2. Meditate regularly. A consistent meditation practice — even if it’s only five minutes a day — may help lower blood pressure, and can help us control the thoughts that can trigger stress. The next time you get stressed because your boss just added another task to your already overflowing to-do list, stop and take a breath. Shake out your body, sit back down and meditate for five minutes.

3. Learn to say “no”. Being overbooked, overworked, and overcommitted will lead to stress. We often feel obligated to say “yes” to everything for fear we won’t be liked. But the greatest act of stress relief is exercising your right to say no. You can be polite but firm: Explain to others that you are overcommitted and that you must say no. And yes, you can even tell your boss “no”; just explain that one more project will mean the quality of your work will drop. Negotiate priorities.

Stress-Relieving Tips for Your Purpose

1. Schedule quality social time. When we’re working crazy hours, we can find ourselves detached from our relationships. Each week, schedule some time with a loved to just be together, hang out, and laugh. No work talk allowed, and no checking the smartphone. Disengage from work and reengage with those that matter.

2. Get creative. Remember how much fun you had as a kid doing crafts. You might have stopped because your last creation wasn’t perfect, or because you didn’t have the time. But it’s important to carve out some time to be creative and tap into your inner kid. Creativity can include anything from cooking dinner, handwriting a card to a friend, or creating a vision board. Get out the scissors and glue stick and just play.

3. Get spiritual. Regardless of what “spirituality” means to you, one thing is certain: When we are overworked and chronically stressed, we can forget about our place in the bigger picture. Connecting with your spiritual roots through prayer, meditation, chanting or other rituals is an excellent way to get perspective on what’s stressing you and relieve that pressure. Another simple tip? Pull out a world map and reflect on how big the earth is, and where you fit in.

The Takeaway

We cannot eliminate or escape stress at the workplace. It is a fact of modern life. Yet we can neutralize stress in all areas of our lives by fueling our lives with meaningful actions, thoughts, and beliefs. We all deserve to live a happy, contented life. It’s never too late to start making yours.
How will you neutralize stress this week? Share your plans in the comments, below!