Healthy Lifestyle Q&A
Q: My job is stressful and I don’t have a lot of time for breaks. What are some quick stress management
techniques I can use at work?
A: Work can be a source of stress for anyone. The good news is there are many techniques you can
learn to manage your stress on the job. Try the following tips anytime you’re feeling tense, anxious, stressed, or in
need of a vacation!
- Feeling tense? Try progressive muscle relaxation:
- Find a quiet place. Sit or lay in a comfortable position.
- Begin by tensing your facial muscles for about 10 seconds, then breathe out and release the tension. Relax
for about 30 seconds.
- Work your way through all the muscle groups, including your shoulders, arms, chest and legs. Tense the
muscles for 10 seconds, exhale, and relax.
- Notice the difference between the tension and relaxation. Continue the exercise until your whole body is
relaxed.
- Feeling anxious? Try a deep breathing exercise:
- Sit or lay in a comfortable position.
- Place one hand on your stomach, just below your rib cage. Slowly breathe in through your nose. You should
feel your stomach push out.
- Breathe out slowly through your mouth, letting your lungs empty and your stomach sink in.
- Continue breathing deeply and slowly until you feel calm.
- Need to de-stress? Try these tips:
- Listen to soothing music
- Take a long, hot bath
- Write in a journal
- Go for a walk or do something active
- Talk to a friend who can make you laugh
- Learn yoga or meditation techniques
- Need a mini-vacation? Try visualization:
- Sit or lay in a comfortable position.
- Close your eyes and imagine yourself in a peaceful, relaxing place (on a beach, in a forest or near a
waterfall, for instance).
- Focus on that place, imagining what it looks and sounds like.
- Stay in that place until you feel relaxed.
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