Reduce Work Stress by Learning to Relax
Working in a high-stress environment can take a toll on your mental and physical health. It can also take the joy out of life -- if you let it.
Fortunately, you can take steps to help relax and keep job stress from getting the best of you.
Moreover, "practicing relaxation techniques can improve your ability to think clearly," says Warren Huberman, Ph.D., senior psychologist at the Joan and Joel Smilow Cardiac Rehabilitation and Prevention Center at New York University Medical Center. "When you're relaxed, the quality of your work will improve."
Using the following techniques throughout your workday will help you manage your stress, feel better and get more done.
Breathe deeply
Taking a few deep breaths is one of the most powerful techniques available to quickly lower your blood pressure and slow your pulse.
"Pick a number, say 25, and count backward on each breath until you get to 1," suggests Dr. Huberman. Or teach yourself to relax on cue by picking a word such as "calm." Slow your breathing slightly while repeating the word.
"If you practice relaxation while repeating a word such as 'calm,' the word itself eventually becomes a cue to relax," he says.
Another technique: While concentrating on your breathing, close your eyes and picture yourself bathed in a blue light.
Go for a walk
To physically break the stress cycle, "walk around the block or to a different part of the building," says Dr. Huberman. "People often make jokes about feeling chained to their desks -- but very often, they're not."
Take time to reflect
Besides these short-term, stress-reducing techniques, investigating the causes of your stress also can help. It's vital to explore your life and its stress sources.
Ask yourself: Am I doing what I like with my life? Are the decisions I've made genuine, or am I living somebody else's expectations? What steps could I take to improve my life?
You can have the time of your life in a stressful job that you really want to do. The work doesn't affect your health adversely because you've made the decision and have control. You start running into problems with stress-related issues when you relinquish control.
Take care of yourself
Paying extra attention to your health when you're under heavy stress is crucial. The following suggestions can keep you on the right track:
- Exercise regularly. Walking, cycling, dancing and doing other aerobic exercise can improve your mood.
- Eat a healthful diet. To boost your energy, eat a healthful diet rich in fruits and vegetables, whole grains and low-fat foods.
- Don't abuse substances. Alcohol and illegal drugs are closely linked to depression. Their use can contribute to or worsen your condition.
- Get plenty of sleep.
Krames Staywell
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