De-stressing at Work
By Lane Baldwin, ©2003

Stress. The ever-present shadow that follows you around the office all day. It accounts for numerous mistakes, lost man-hours, decreased productivity, increased tension and hostility, and a general dislike for work. We won't ever eliminate stress completely, but we can learn new ways to deal with it.

What follows is a list of tips to help you de-stress at work. Each exercise can be completed in ten minutes or less. Try them all a few times each to see which ones work best for you. Then, rotate your exercises throughout the day to relieve stress and rejuvenate.

Decorate Your Space
Most people spend more waking hours at work than any other place. Yet very few people realize the full effect our work environment has on us. Proper environment is crucial to well-being. That's why I want to start with this exercise. I'll save the why behind it for another, more in-depth article.

Before you do anything else, decorate your office or cubicle in a style that fits your personality. If your company is on the stiff side, start slowly, but do something! Your surroundings should support your best efforts, and the best way to do that is to put a little of you into them. Pictures, posters, knickknacks; it doesn't matter as much what it is as why it's there.

In my office I have a framed print and a framed Dilbert® cartoon, as well as "desk gifts" from Lane, pictures of friends and our pets, mugs and other giveaways from past projects, flowers and more. Lane's office includes a fountain, a framed wolf print, indigenous drums, a small train displayed on a single track, and sundry curios. I've seen posters, stuffed animals, statues, beach balls, collections paying homage to childhood or a hobby, Be creative, have fun. And most importantly, create a workspace that makes you feel good just being there.

Breathe Deeply
The next time you're stressed at work, take a moment to check your breathing. Odds are it will be shallow, filling only the top of your lungs. Take a two minute breathing break to center and rejuvenate.

Begin by sitting back in your chair, feet on the floor and spine erect. Close your eyes and focus on your breathing. After feeling, not just listening to, two breaths, begin the exercise. Breath in slowly and deeply, beginning at the bottom of your lungs. Expanding your waistline as you begin your breath will help. Hold the breath for 2 counts and slowly exhale. Repeat for two minutes.

Create a Mental Vacation Spot
Most people know that taking time off from work to visit exotic places can relieve a lot of stress. But how many know how to take short, mental vacations to de-stress? Close your eyes and think of a place that you would find deeply relaxing: seashore, mountains, lake, desert, whatever relaxes you. What does it look like? How's the weather? Create the perfect setting in your mind. Populate it with animals, people, and plants that create your vacation paradise.

Many people find that it's best to start with just a few minutes of visualization, followed by writing quick notes to help them remember what they've created. Try it for yourself. For your second "vacation", scan your notes before visualizing your vacation spot. Finish as before, with more notes. After a few times, you'll be able to call up a detailed mental image of your ideal surroundings almost instantly. You now have a perfect place for your breathing breaks. You might even choose to decorate your space to help create a vacation spot.

Do a Few Yoga Stretches
If you're like me, all that sitting can really wreak havoc on your back, especially the lower region. I found a great way to help alleviate tension and I can do it at my desk whenever I need to. The latest buzz word for it is desktop yoga, but it's basically a group of yoga exercises you do in your chair. There are numerous references but mydailyyoga.com is by far the most convenient I've found. And it's comprehensive, with exercises for the back, legs, neck and more. Chair yoga is also the easiest exercise I know to incorporate into the workday.

Take a Short Walk
Exercise is not only a great way to relieve stress, it's also helpful as a mind-clearing or refocusing tool. Walking is excellent exercise, especially as a quick work break. Lane finds this especially useful when he's upset about something. He says it helps him to get some distance and perspective on a problem.

Walking works best if you can walk outside, but if not, you can make indoor walking work for you. Walk at a moderate pace and focus on your walking and breathing. Try to avoid interacting with others as you walk - you're trying to disconnect, remember?

Have a Play Break
I believe that deep inside each of us, you'll find who we were at the age of four or so. I know it's true of me. And I revel in it; it's one of the reasons I can stay sane and positive in almost any situation. In keeping with that, I highly recommend playtime as a de-stressing activity, as well as a bonding time.

Don't let me tell you how to play, because your office may not enjoy the same activities as my teams do. Each group has its own taste and personality; play to your group, not mine. Having said that, here are a few things my teams have had fun doing;

Share a Snack
This is another two-for-one exercise, offering a stress break and a bonding moment at the same time. Lane worked with a young man who used this as a moment to relax with one or two coworkers at a time. He brought several snack bags each day, and would visit with others and share his snacks throughout the day. Among his choices were grapes, carrot sticks, crackers, oranges, dry cereals (Chex®-style cereals work well), and chips. Other obvious choices are chocolate and hard candy. And managers should always have a small dish of candy in their workspace - for a number of reasons.

In Conclusion
This list is a good start for de-stressing at work. There are a few things you can do immediately to get started. Others will take a little more time and effort to learn, or to adapt to your workplace. But the results will be worth it, I assure you. The less stress you carry at work, the better your performance will be.

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