In times when there is cut-throat competition among companies, your employees can get stressed driving your company to new heights every day. If what you want is a quick solution to the stress that has been accumulating in the last hours, the practices present in the blog can help you a lot.
It is sure to get stressful, and you need to think of ways you can release the accumulated stress, it can be through branded stress balls, a walk in the garden or a little game of ping pong.
1. Breathe deeply
It seems so obvious, but it is so easily forgotten that surely everyone who reads it will have heard it countless times (possibly the same ones that have not decided to apply it). Give yourself a chance. Breathing deeply reduces tension and releases stress due to the increased oxygen load. Try ten deep breaths.
A small visualization will help you recover your center. The ‘guided imagination’ of a relaxing image or which you enjoy, for a few minutes, will help you eliminate the ‘noise’ and tension that may dominate you at that time. You can even imagine yourself achieving a goal or on your next vacation, what matters is that you like what you imagine and manage to take off for a few minutes from the chaos that surrounds you.
3. Move away from the screen
The uninterrupted use of computers is linked to stress, sleep loss and depression in women, as they have found in a study at the University of Gothenburg in Sweden. Even in this study, it was found that nighttime use of the computer at night is associated with stress in both men and women. In the office, stay a few minutes away from the screen and repeat this action several times a day.
4. Use this Yoga trick
Apply pressure to the space of the palm where the index and middle fingers meet, to feel a sense of immediate calm, as suggested by Sharon Melnick, author of the book Success under Stress. Take the test, and you will see results.
Disconnect a few minutes. The world will not fall because you have your mobile phone off, but if you get a sense of calm and less urgency, knowing that you can work without it.
Improving circulation in our bodies through movement reduces stress, like stretching or simply brushing hair. Not only do repetitive actions act as a relaxant, but it will also be used to massage your scalp, loaded with nerve endings. If you previously recommended brushing your hair 100 times daily to have it shiny, this time try to do it to relieve tension.
Put cold water on the wrists and behind the ears. When you are too stressed, go to the bathroom and wet wrists with cold water (right where perfume is placed) and behind the earlobe. Major arteries pass through it so that by cooling these areas, it helps calm the rest of the body. Chewing gum can also pass as a movement. Not only it helps you breathe better, but it also decreases anxiety, helps you be more alert and reduces stress according to a study conducted in 2018 at Swinburne University, in Melbourne, Australia.
5. Play classical music
Possibly one of the best-known tactics, although not everyone may like classical music, it is about dealing with stress, and this type of music has a calming effect, lowers pulsations and blood pressure, and even stress hormones as numerous studies have shown.
Soothing music can calm the nerves and increase productivity without making the person stresses. Lay back and listen to soothing sounds like droplets falling from the leaves or the sound of the wind.
6. Enjoy a fun video
Be sure that all readers will have experienced it. But now you can do it without guilt, because, as explained by the Mayo Clinic, laughter contributes to better oxygenation, stimulates the lungs, increases endorphins and relaxes muscles.
7. Practice Jacobson’s progressive relaxation
Edmon Jacobson was a doctor who in 1929, devised the well-known “progressive relaxation of Jacobson.” It is, in a few minutes and a little practice, to achieve a state of body relaxation and release the tension that stress causes us to accumulate in our body. The idea is to work with the body itself tense and loosening muscle groups for a few seconds so that with a couple of passes, we manage to relieve tension that accompanies us.
Certainly, as we practice this exercise, we will be able to relax more in less time, so we will have to devote more time in the starting days to get some relaxation.
8. Practice Mind fullness
Investigating stress, Professor Emeritus of the University Of Massachusetts Medical School created the MBSR (Mindfulness-Based Stress Reduction) program in 1979. It is an eight-week program that aims to improve attention and reduce discomfort or stress, so you can better manage the complex situations that occur throughout life.
Biofeedback is to increase awareness and control of some internal processes such as muscle tension, heart rate or skin surface temperature that we usually overlook. This practice needs the help of a professional who, through the use of the device, guides us and gives us tools to achieve this goal.
Often, people, when we start in some sports practice we have an enthusiastic start, and little by little the motivation and dedication is decreasing; taking this into account, set a realistic goal that can be easily achieved.
If you are stressed and practice mindfulness, going to biofeedback sessions or exercising are factors that still generate more stress, stop doing things. Look at the to-do list, review the commitments, talk to your colleagues, collaborators, partners, friends, acquaintances and stop doing some of the things that cause stress.
Some authors affirm that the program helps to increase resilience, well-being, physical and psychological health, reinforces competencies and allows more presence and more empathy; that we can better connect with the people with whom we interact and reduce the level of conflict.
Exercise helps release endorphins, substances that help us feel better emotionally and physically, so it is a natural way to try to feel good.
Now, if you have to choose what kind of sport you do, choose something you like, and above all, be regular, it does not need to be very intense, but it has to consistent.
Keep in mind that stress can be an experience that comes out expensive, and we have only one life. Surely this will be fuller if, instead of living stressed, we enjoy it from tranquility, joy and well-being with oneself.