Doing any type of meaningful work comes with stress. While you can’t avoid it entirely, you do have to manage your stress.
Having the pressure build up inside you can cause anxiety and other issues, which might ultimately affect your work performance.
Given such, here are some stress relief techniques you can try:
Perform Breathing Exercises
One of the easiest tips to relieve stress is via breathing exercises.
And there are so many breathing exercises out there. For one, you can do box breathing.
Here’s how to do it. In your mind, picture a box. Then, as you inhale and hold that breath for four counts, imagine the box expanding. Afterwards, exhale for another four counts as you think of the box growing smaller. Continue doing this until you can feel your body relaxing.
Depending on your preference, drinking a warm drink like tea is another great way to unwind on a stressful workday.
The science behind it is that when hot liquids enter your system, they expand your blood vessels, which improves your blood circulation.
Having an increased blood flow affects the muscles, causing them to relax.
Drinking coffee is one of the favorite stress relievers for adults. However, it may not be the best in this situation as it contains caffeine. Thus, here are some great coffee alternatives.
Relax Your Muscles
While this is a fairly straightforward tip, there is something called “progressive muscle relaxation.”
There is no special equipment needed, just yourself and a quiet spot where you can focus. You can do this stress relief exercise either sitting or lying in bed.
This way, you work your way from the bottom to the top by curling your toes inwards before releasing them. And next comes your shins, then your thighs, your torso, and then your arms.
Start with curling in your toes, holding the position for a few seconds before uncurling them. Next are your calves, where you tense your muscles before relaxing them.
Then comes your knees and thighs before you move on to your upper body.
Begin by clenching your hands before letting go, and then repeat the process with your arms. With your chest, simply inhale and tighten the muscles before you exhale.
Proceed with your shoulders and raise them until they reach your ears before dropping them back. Moving on to your face, open your mouth wide, holding the position for a bit before closing it back.
Don’t forget your eyes and eyebrows! Close your eyes and hold them tight before opening them. Lastly, raise your eyebrows before releasing them.
Progressive muscle relaxation is known to relieve anxiety and stress. This technique also helps to improve the quality of your sleep and eases pains in your neck and lower back.
We already know the benefits of staying active.
However, it can be difficult to do so if you are seated the entire day in front of your computer.
As such, here are some exercises you can do on your desk. It doesn’t take so much of your time because you can take short breaks to do them! And like progressive muscle relaxation, these exercises don’t require any sort of equipment.
Of course, if you prefer other easier exercises, here are some you can try at home.
Don’t Underestimate the Power of Naps
Last, but not least: naps.
Of course, nothing beats a consistent and healthy sleeping schedule for a productive workday.
However, taking naps throughout the day is good too!
In fact, a 20-minute power nap in the afternoon gives you more rest than the same 20-minute sleep in the morning.
However short your break is—whether it’s only five or fifteen minutes, take it!
You will find that even the shortest of breaks can have a positive effect on your productivity for the day.
Stress is unavoidable. It is just a part of life.
What you can do, especially at work, is to manage it and its effects so it doesn’t end up debilitating.
Hopefully, these stress management and relaxation techniques can help you relax -even just for a bit -on a regular workday.
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