Alleviating Stress at Work
Ricky Gervais and the BBC's stunningly successful sit-com "The Office" has been a huge hit around the world spawning countless spin offs and remakes.
The people are not the only aspect of the show that transfers. So do the situations the characters find themselves in. Do these two quotes from The Office strike a chord?
Jim Halpert: Because right now, this is a job. If I advance any higher, this would be my career. And if this were my career, I'd have to throw myself in front of a train.
Michael Scott: This is our receptionist, Pam. If you think she's cute now, you should have seen her a couple years ago.
These lines may be funny yet they point to something basic and fundamental pertaining to the work place: stress and more specifically work related stress.
The Health and Safety at Work Executive (HSE), the UK government's Work related health and safety body, defines work related stress as "the adverse reaction a person has to excessive pressure or other types of demand placed upon them."
A certain degree of stress is healthy. It keeps us on our toes and drives us to achieve. In essence, a low level of stress will cause us to lead more fulfilling lives. The difficulty is, however, how do we create a healthy balance of stress, since too much stress and anxiety can certainly be harmful to your health and well-being? Included here are 10 simple ideas to induce stress and anxiety relief at work.
Tune Into Your Body
A simple idea it may be, but one that is the key to unlocking the box to the other stress and anxiety relief techniques that we shall examine. Be aware of the degree of stress that you're experiencing at any one moment in time. By tuning in to your body, you will begin to know when your stress levels are rising.
Measure your stress level on a scale of 1-10
While you're at home find a time when you are alone and when you can lie down with your eyes closed. Put on your favourite music for relaxing or just sit in silence, whatever works best for you. Just let your mind wander and do not seek to hold your thoughts, no matter how fleeting. If yu meditate, do this now. After 10 minutes or so you should be aware of level zero stress. This is your gauge for measuring all other stress levels. During the day, periodically check the scale and the level of tension that you're feeling. Are your shoulders hunched and tense? How does your stomach feel? Is it tight and churning? Is your jaw clenched? Measure our stress levels on the scale of 1-10 on make a mental note of those things that cause it to skyrocket.
Take time to move
Movement is a great way to reduce stress levels. Just by getting out of your seat and moving around you will find that you will feel a measure of stress and anxiety relief. A brisk walk during your lunch break and a short exercise session at the end of the day will reduce tension. Generally aim to keep fit anyway, as this is a good way to alleviate your stress.
Take time for deep breathing
While sitting at your desk, simply breathe in deeply, inhaling through the nostrils. After holding the breath for a count of three exhale slowly through the mouth. Reapeat ten times, if possible, five times if not.
Take time to use your mind's power of imagery
This is another great way to bring stress and anxiety relief into the workplace. Just take a moment or two to imagine that you are somewhere else. Hear the sound of the sea, create the vivid colours of the sky in your mind, soar off to your favourite place and do not wait for that distant vacation. Go there today. The more vivid the images, the better this stress relief technique will work.
Take time to challenge your irrational thoughts
Be aware of you inner voice and the messages that it sends to you. Often these thoughts are based on previous mind conditioning and the thoughts can be harmful, creating unnecessary levels of stress. For example if you are under pressure to get something done by a particular time, you may find yourself thinking "If I don't get this done, I'm fired and I'll need to find another job!" This is probably not the case, but rather an overexageration which puts undue stress and pressure on you. Simply take deep breaths, remain calm, and focus on the task at hand. And challenge those irrational thoughts.
Take time to plan work into smaller manageable tasks
A large task can be overwhelming and may need to be broken down into simpler, easier-to-complete jobs. By breaking a large job into smaller step-by-step targets, we feel a greater sense of achievment after each step is finished and are much more likely to succeed at the overall grand goal. Give yourself a reward for completing the smaller tasks and do not wait for the final task before you give yourself a pat on the back.
Reduce your caffeine intake
Have you ever seen a two-year old completely wired after chomping through a few cookies or drinking cola? The same thing happens to us when we take in too much sugar or caffeine. However, unlike the nipper at home, we can't very well run around the office making airplane noises and we wind up carrying the excess stress.
Take time to have a play break
Some professionals keep "squish" balls, or stress balls, in their work space. A simple squeeze is all that is needed for rapid relief of stress and anxiety. Other people take a few minutes to play a game at www.addictinggames.com. They're quick (less than five minutes), easy to play, and many don't require a download.
Take time to Blow Off Steam - but fairly
Don't think that you can't vent a little, but just remember words spoken in anger can haunt you for a long time if they're read or overheard by the wrong person. Don't put anything in an email you don't want the whole office to see. However, if you're about to blow your lid, perhaps taking a walk around the block with a trusted colleague who will listen while you blow off some steam might just be the ticket.
Understand that a little stress is not necessarily a bad thing
Finally, remember that it's natural to feel stress when you are outside of your comfort zone. Some stress is going to be experienced as you expand your horizons, learn new tasks and take on new responsibilities. That kind of stress is temporary, not necessarily a bad thing and, in the long run, is worth it, as we stretch ourselves to new heights!
© 2009, Shelley Dudley, Life Coach and Small Business Consultant
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