Saturday, June 24, 2017

How To Relax at Work

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Filed under Stress Management

What can you do when you can’t take a break and you’re feeling stressed at work? You know you need to relax, but how can you when you’re dealing with deadlines that are quickly approaching? Relaxation is simply the practice of letting go of tension, relaxing your body and quieting your mind. If you get yourself physically relaxed, your mind will quickly become calm and tranquil.

One way to relax at work (assuming you can leave the office for a few minutes) is to take a brisk walk. Even a five minute walk can be very helpful for reducing stress. However, it is not always possible to take a walk, due to time schedules and bad weather. In such cases, the Jacobson Progressive Relaxation procedure can be very helpful.

This relaxation technique involves tensing each of the major muscle groups of your body (foot and lower leg on each side, upper leg and hip, abdomen, etc.). All you have to do is tense the muscle group for about five seconds, and then let go and let them relax. Clenching your fists or tightening your stomach might seem like it would make stress feel worse. However, in a study conducted by Laura Pawlow, Ph.D., women who practiced this technique felt less anxiety and tension. When they did this exercise on a regular basis, they even fell asleep faster.

This relaxation technique is best done while sitting in a chair, with your feet flat on the floor. All you need to do is tense and hold each set of muscles for a count of five, and then relax the set of muscles for a count of five seconds. When you release the hold, be as relaxed as possible. Begin by tensing both of your feet for about five seconds. Then relax for a count of five seconds. Next tense your calf muscles, then progress to your thighs, abdominals, arms, etc. Don’t forget to relax each muscle group for five seconds.

If performed regularly, this exercise will help you recognize tension in your body. You will be able to relax muscles at any time rather than performing the entire exercise. Pinpoint your own areas of tension then tense and relax these areas in the same way.

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One Response to “How To Relax at Work”
  1. KoalaToes says:

    My workplace is toxic from the top down. I should have know better when at my interview I was told we don’t have a warm and fuzzy HR department we only have IR people. Everyone works extremely hard for them but if anyone makes a mistake they slam them and belittle them in front of other people. There are what I call “protected species” who are allowed to make innappropriate comments (sexist, racist etc) but as they are in the “clique” there are no repercussions. Staff turnover is really high and when someone leaves the minute they walk out they get blamed for anything that has happened while they were there (interestingly even if they were not directly responsible) and they badmouth them and put the word around the industry that they are and I quote “stupid, idiots, hopeless” – quite often they are great workers but can’t work in the toxic environment. I’m looking for another job and will make it perfectly clear to them that if they slander me (they have always said they are very happy with my work) that I will sue and give them a piece of their own medicine.