Logo

Navigation
  • Home
  • Services
    • ERP Solutions
    • Implementation Solutions
    • Support and Maintenance Solutions
    • Custom Solutions
    • Upgrade Solutions
    • Training and Mentoring
    • Web Solutions
    • Production Support
    • Architecture Designing
    • Independent Validation and Testing Services
    • Infrastructure Management
  • Expertise
    • Microsoft Development Expertise
    • Mobile Development
    • SQL Server Database and BI
    • SAP BI, SAP Hana, SAP BO
    • Oracle and BI
    • Oracle RAC
  • Technical Training
    • Learn Data Management
      • Business Intelligence
      • Data Mining
      • Data Modeling
      • Data Warehousing
      • Disaster Recovery
    • Learn Concepts
      • Application Development
      • Client Server
      • Cloud Computing Tutorials
      • Cluster Computing
      • CRM Tutorial
      • EDI Tutorials
      • ERP Tutorials
      • NLP
      • OOPS
      • Concepts
      • SOA Tutorial
      • Supply Chain
      • Technology Trends
      • UML
      • Virtualization
      • Web 2.0
    • Learn Java
      • JavaScript Tutorial
      • JSP Tutorials
      • J2EE
    • Learn Microsoft
      • MSAS
      • ASP.NET
      • ASP.NET 2.0
      • C Sharp
      • MS Project Training
      • Silverlight
      • SQL Server 2005
      • VB.NET 2005
    • Learn Networking
      • Networking
      • Wireless
    • Learn Oracle
      • Oracle 10g
      • PL/SQL
      • Oracle 11g Tutorials
      • Oracle 9i
      • Oracle Apps
    • Learn Programming
      • Ajax Tutorial
      • C Language
      • C++ Tutorials
      • CSS Tutorial
      • CSS3 Tutorial
      • JavaScript Tutorial
      • jQuery Tutorial
      • MainFrame
      • PHP Tutorial
      • VBScript Tutorial
      • XML Tutorial
    • Learn Software Testing
      • Software Testing Types
      • SQA
      • Testing
  • Career Training
    • Career Improvement
      • Career Articles
      • Certification Articles
      • Conflict Management
      • Core Skills
      • Decision Making
      • Entrepreneurship
      • Goal Setting
      • Life Skills
      • Performance Development
      • Personal Excellence
      • Personality Development
      • Problem Solving
      • Relationship Management
      • Self Confidence
      • Self Supervision
      • Social Networking
      • Strategic Planning
      • Time Management
    • Education Help
      • Career Tracks
      • Essay Writing
      • Internship Tips
      • Online Education
      • Scholarships
      • Student Loans
    • Managerial Skills
      • Business Communication
      • Business Networking
      • Facilitator Skills
      • Managing Change
      • Marketing Management
      • Meeting Management
      • Process Management
      • Project Management
      • Project Management Life Cycle
      • Project Management Process
      • Project Risk Management
      • Relationship Management
      • Task Management
      • Team Building
      • Virtual Team Management
    • Essential Life Skills
      • Anger Management
      • Anxiety Management
      • Attitude Development
      • Coaching and Mentoring
      • Emotional Intelligence
      • Stress Management
      • Positive Thinking
    • Communication Skills
      • Conversation Skills
      • Cross Culture Competence
      • English Vocabulary
      • Listening Skills
      • Public Speaking Skills
      • Questioning Skills
    • Soft Skills
      • Assertive Skills
      • Influence Skills
      • Leadership Skills
      • Memory Skills
      • People Skills
      • Presentation Skills
    • Finding a Job
      • Etiquette Tips
      • Group Discussions
      • HR Interviews
      • Interview Notes
      • Job Search Tips
      • Resume Tips
      • Sample Resumes
 

Relaxation Techniques

By Exforsys | on August 23, 2009 |
Stress Management

Having a good-paying or even just a well-compensating job is not only part of developing personal career but it is also one of the ultimate means of survival. You may be enjoying the kind of work you have now but there will really be a point in your life at work wherein you will simply feel lazy but worse is when you get tired and fed up with the daily task assignments.

Some people become victims of work stress. This condition makes them feel like they have to drag themselves to the office and force themselves to be at work. This is a bad symptom of losing interest in the job. Always view work as an opportunity to grow and develop yourself as a performing individual.

You can actually have numerous options to combat office stress but the simplest and most effective technique is just to relax. This kind of response to stress in the office is not just to respond to the external stressors but also to achieve inner peace and state of calmness amidst the high-volume of work loads and fast-paced work environment. In order for you not to get easily stressed out at work, there are simple relaxation techniques you can perform even at your desk. When doing these simple exercises, you have to take a few minutes off your work so the best time would be during short breaks.

In taking any of these relaxation techniques at work, you should be straightforward about your goal of relieving yourself from stress. Physical response and mental calmness are the two basic elements to achieve a relaxed state.

Deep Breathing

Breathing exercise is probably the most basic and primary requirement for any relaxation method. How do you usually breathe? If you breathe through your chest, you are not doing it right. Interestingly enough, most of us are used to breathing through the chest. Proper breathing is done through the abdomen.

Now that you know, you can try doing that now before you continue reading through this article. 
Sit comfortably on your office chair with your back properly rested. 
Remember not to slouch; sit upright. 
Breathe in through the nose and exhale through the mouth with one hand touching the stomach. 
Slowly breathe in and out as you count from one to ten. 
Make sure you can feel the stomach move as you do that. 
Continue taking slow, deep breaths until you feel that you are finally relaxed. 
Once you are, you can go back to your normal breathing.

Guided Imagery

If you want to achieve a calmer state, a great way to do it is through visualization method along with the breathing exercise. Guided imagery makes use of pleasant and relaxing images and scenarios that are produced by the mind. It requires us to also utilize our senses-sight, smell, touch, and hear.

For example, you can use a scenario of a beach. One important factor in visualizing is to bring yourself to that scenario or situation. Before you start with the exercise, relax by taking slow, deep breaths first. Then, when the mind and body is ready to get immersed in the scenario, start forming mental images of the beach—images of sandy seashore, rippling waves, blue green water, and sea breeze.

Feel the cool breeze from the sea, feel the rough grains of the white sand, see the bright blue sky above you, and hear the waves ripple toward the shore. Imagine yourself walking along the shore getting in close contact with nature. When you feel relaxed, bring the mind back to reality and breathe normally.

Mindfulness Meditation

As the term implies, mindfulness meditation is a mental exercise having an increased awareness of the present situation or condition. At the moment of contemplation, you are letting the conscious mind become mindful of your current experience which is where the meditation revolves on.

For example, in the middle of your paper works, you can pause and reflect on your work. You can contemplate whether you are getting right on track or still halfway through its completion. We are consciously working our mind and emotions through this technique but we just feel them working, not allow any form of disruption. You can do this relaxation exercise anytime you feel burned out at work.

« « Stress Busters for Professionals
Yoga for Stress Relief » »

Author Description

Avatar

Editorial Team at Exforsys is a team of IT Consulting and Training team led by Chandra Vennapoosa.

Free Training

RSSSubscribe 401 Followers
  • Popular
  • Recent
  • Stress Myths

    August 12, 2009 - 0 Comment
  • How to Handle Mental Stress

    August 16, 2009 - 0 Comment
  • How to Handle Physical Stress

    August 19, 2009 - 0 Comment
  • Stress Busters for Professionals

    August 22, 2009 - 0 Comment
  • How to Prevent Stress

    August 20, 2009 - 0 Comment
  • How to Handle Emotional Stress

    August 17, 2009 - 0 Comment
  • Humor at Work

    August 21, 2009 - 0 Comment
  • Identifying Types of Stress

    August 13, 2009 - 0 Comment
  • Yoga for Stress Relief

    August 24, 2009 - 0 Comment
  • Stress Management

    August 11, 2009 - 0 Comment
  • When to Seek Medical Help

    August 25, 2009 - 0 Comment
  • Yoga for Stress Relief

    August 24, 2009 - 0 Comment
  • Stress Busters for Professionals

    August 22, 2009 - 0 Comment
  • Humor at Work

    August 21, 2009 - 0 Comment
  • How to Prevent Stress

    August 20, 2009 - 0 Comment
  • How to Handle Physical Stress

    August 19, 2009 - 0 Comment
  • How to Handle Emotional Stress

    August 17, 2009 - 0 Comment
  • How to Handle Mental Stress

    August 16, 2009 - 0 Comment
  • Stress Caused by Self

    August 14, 2009 - 0 Comment
  • Identifying Types of Stress

    August 13, 2009 - 0 Comment

Exforsys e-Newsletter

ebook
 

Related Articles

  • When to Seek Medical Help
  • Yoga for Stress Relief
  • Stress Busters for Professionals
  • Humor at Work
  • How to Prevent Stress

Latest Articles

  • Project Management Techniques
  • Product Development Best Practices
  • Importance of Quality Data Management
  • How to Maximize Quality Assurance
  • Utilizing Effective Quality Assurance Strategies
  • Sitemap
  • Privacy Policy
  • DMCA
  • Trademark Information
  • Contact Us
© 2022. All Rights Reserved.IT Training and Consulting
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
Privacy & Cookies Policy
Necessary Always Enabled