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.
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