There is nothing worse than being stressed at work. Everything feels tougher, takes longer to do and you just feel completely overwhelmed. We’ve all been there. Stress can take its toll on both our productivity and our health, making it more important than ever before to de-stress during the working day. Whether you’re facing a hectic schedule or struggling with a challenging project, these tips are sure to help you relieve some unwanted anxiety. Is it easier said than done? Sometimes. But it’s all about your mindset. Take back control of your life and let go of the stress and anxiety. You’ve got this!

Disclaimer: This post contains affiliate links, meaning if you click on a product or service, and decide to purchase it, I may receive a commission at no extra cost to you. All recommended products and services are based on my positive experience with them. For more information, please read my full disclaimer.

Simple ways to de-stress during the working day.

We all have different working environments, schedules and styles and keeping that in mind, it’s important to note that you need to find methods of relieving stress that work for you. Living in complete harmony mentally is all about finding the balance in your life and making choices that are lasting and changes into a lifestyle rather than a chore. When you feel yourself getting tense, switching to a relaxation technique becomes a force of habit.

Get some fresh air.

Nothing can make the stress melt away faster than feeling the sun on your skin and a breath of fresh air. Rainy day? No problem, take in the world covered in water around you! The change of scenery and exposure to natural light gives you a welcome break from the confines of the office environment, allowing you to reset and recharge. Spending time outdoors has been shown to reduce cortisol levels, the hormone associated with stress, and promote feelings of relaxation. So, the next time you feel overwhelmed or anxious at work, consider taking a walk outside or just take in some fresh air.

Get your playlist out and listen to some music.

Music has the power to soothe the soul and lift our spirits, making it a great way to reduce stress and anxiety. Music just has a way of taking you somewhere else and you can use that to your advantage. Create a playlist of your favorite calming or uplifting songs and listen to it whenever you need a break from work. Close your eyes, let the music wash over you, and allow yourself to relax and unwind. Make sure that your choice in music will ease the tension you are feeling and not further exacerbate those feelings of anxiety.

I love using nature sounds or white noise to help reduce stress in my own life. Because it’s not too distracting, I manage to get all my writing done without feeling overwhelmed. It’s pretty great at night too, it just makes me sleep so much better. Using a sound machine also works really well at home or at work.

RELATED:| The Benefits Of Intentional Living That Will Change Your Life.

Stretch out those muscles.

I’m not saying you should pull out your yoga mat and have a full on stretch routine going in the office, althouh that would be nice. But getting in a few simple stretches is a great way to de-stress during the working day. Sitting at a desk for extended periods can lead to stiffness and tension in the body. Adding a few stretch breaks into your day can help alleviate muscle tension and improve circulation. You just need a few minutes when you start feeling overwhelmed or tired to give your body the jump start it needs. It’s important to take care of yourself so that you don’t suffer from a burnout without even noticing.

Stretches you can do to reduce stress:

• • Neck rolls: Slowly roll your neck in a circular motion, first clockwise, then counterclockwise, to relieve tension in the neck and shoulders.

• • Shoulder shrugs: Lift your shoulders towards your ears, hold for a few seconds, then release, allowing your shoulders to drop down. Repeat several times to release tension in the shoulder muscles.

• • Seated spinal twist: Sit upright in your chair, twist your torso to one side, placing one hand on the back of your chair and the other hand on the opposite knee. Hold the twist for a few breaths, then switch sides to stretch the other side of your spine.

• • Seated forward fold: Sit forward in your chair, feet flat on the floor, and slowly hinge forward at the hips, reaching your hands towards your feet or the floor. Hold the stretch for a few breaths to release tension in the lower back and hamstrings.

• • Wrist stretches: Extend one arm in front of you with the palm facing down, gently press down on the fingertips with your other hand to stretch the wrist. Hold for a few seconds, then switch sides. Repeat with the palm facing up to stretch the opposite side of the wrist.

• • Seated cat-cow Sstretch: Sit upright in your chair, place your hands on your knees, and inhale as you arch your back, lifting your chest and tilting your pelvis forward (cow pose). Exhale as you round your spine, tucking your chin to your chest and tucking your tailbone under (cat pose). Repeat the movement several times to stretch and mobilize the spine.

• • Seated hamstring stretch: Sit forward in your chair, extend one leg straight out in front of you with the heel on the floor and toes pointing towards the ceiling. Hinge forward at the hips, reaching towards your toes while keeping your back straight. Hold the stretch for a few breaths, then switch legs to stretch the other hamstring.

RELATED:| 39 Prioritize Yourself Quotes To Inspire You Every Day.

Do a few breathing exercises.

I never fully understoods the effects breating exercises can have on your mental health. It’s something so simple right? We breath without having to even think about it, but making a slight mindset change and focusing on your breathing can swiftly take away all the feelings of anxiety. Take a few moments to focus on your breath, inhaling deeply through your nose, holding for a few seconds, and then exhaling slowly. Repeat this process several times, allowing yourself to relax with each breath. Deep breathing can help calm the mind, reduce tension, and promote a sense of relaxation.

Whenever your head starts turing and it feels liek the world is closing in, just remember to breath.

Fill your head with kind words.

The one thing I noticed once I get stressed is that I am really hard on myself. I sometimes feel like I’m losing control over everything and then the whole day just spins into once big disaster and I hardly get anything done. We’ve all had those days, but it’s important not to take a stressful situation out on yourself. When you’re consciously reframing negative thoughts and replacing them with positive affirmations, you form a mindset of resilience and optimism. Instead of dwelling on perceived failures or shortcomings, positive self-talk encourages you to focus on your strengths and accomplishments.

Whether it’s reminding ourselves of past successes, acknowledging our efforts, or simply offering words of encouragement, positive self-talk can help boost confidence, reduce anxiety, and create a mindset of peace.

Affirmations you can try:

• • I am capable and competent, and I can handle whatever challenges come my way.

• • I trust in my abilities and know that I have the skills needed to succeed.

• • I am calm, focused, and in control of my emotions and reactions.

• • I choose to approach obstacles with a positive mindset and see them as opportunities for growth.

• • I am resilient and adaptable, and I can overcome any setbacks with grace and determination.

• • I am worthy of success and deserving of recognition for my hard work and dedication.

• • I believe in myself and my ability to achieve my goals, no matter how daunting they may seem.

• • I am grateful for the opportunity to learn and grow from every experience, both positive and challenging.

Laughter is good for the soul.

They say that laughter is the best medicine, and it’s true that humor is one of the best ways to reduce stress and anxiety in your life. Take a break to watch a funny video, read a humorous article, or share a joke with a colleague. Laughter not only lightens the mood but also triggers the release of endorphins, the body’s natural feel-good chemicals, which can momentarily take all the stress away.

Think about it, have you ever felt miserable or stressed out while laughing? Neither have I, so don’t be afraid to get the giggles. Life doesn’t always have to be so serious.

RELATED:| The 7 Best Restorative Yoga Poses For A Stress-Free Mind And Body.

Set clear boundaries.

I know what you’re thinking, how can you possible set boundaries at work when you are being paid to be there. Simple, you still have control over your own life, they don’t own you. It’s important to set boundaries to protect your time and energy from excessive stress. Learn to say no to tasks or commitments that don’t align with your priorities or overwhelm you. Delegate tasks when possible and communicate your needs clearly with colleagues and supervisors. Establishing healthy boundaries allows you to maintain a sense of control over your workload and reduce feelings of stress and burnout.

Conclusion.

Managing stress during the working day is essential for maintaining our overall well-being and productivity. By incorporating these nine quick and easy techniques into your daily routine, you can create moments of calm and relaxation amidst the chaos of work. Whether it’s taking a few deep breaths, stretching your muscles, or practicing mindfulness, finding what works best for you can help you navigate through your workday with greater ease and resilience. Remember, prioritizing self-care is not selfish but necessary for thriving in both work and life.

Happy Relaxing,

Your Wellness Warrior!