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 Dilbert® cartoon,
"desk gifts" from friends, pictures
of friends and pets, and mugs and other giveaways
from past projects.I also have 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. I find this
especially useful when I'm upset about something.
It helps me 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 do my teams.
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. I once 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.
Permission
to Reprint
Permission
is hereby granted to use this article for e-zines
and web sites, as long as the complete following
statement is included at the beginning or end
of the article:
Lane
Baldwin is an authority on humanistic management
and servant-leadership. During his twenty-five
year career, he has worked with businesses of
all sizes - from mom-&-pop shops to Fortune500
companies - helping them increase profits, enhance
customer and employee retention, and enjoy greater
fulfillment at work. If you're ready to push your
businesses into overdrive, learn more at LaneBaldwin.com.
