7 Simple Ways To Reduce Stress
Working long hours whilst sitting at a desk can cause physical tension, headaches, fatigue, and more. Too much stress over long periods of time can lead to long-term health problems.
This guide will teach you 7-steps that you can take to reduce stress and move through your workday with a sense of ease. Learning how to manage your stress takes practice, however, if you stick to the steps in this guide you will find some relief, especially if practiced long-term.
Without further ado, here are the 7-steps… plus we have a bonus tip at the end.
1) Learn to Recognize Stress when it First Appears
Whilst commonly associated with feeling irritable, stress comes in many forms both physically and mentally;
Physical Effects Of Stress:
- Frequent headaches
- Nausea and vomiting
- Muscle tension or weakness
- Reduced libido
- Digestive troubles
- Reduced energy
- High blood pressure
- Dry mouth
- Decreased immunity
- Chest pain or heart palpitations
Emotional Effects Of Stress:
- Decreased interest in activities or people
- Low self-esteem
- Negative mindset
- Feeling overwhelmed
Meditation is a simple technique that anyone can learn and you can start with just 10 minutes a day. This simple act of sitting with attention to your breath can help reduce the physical and mental effects of stress. You can collect your thoughts and reduce the feeling of overwhelm in a short period of time.
3) Spend Time in Nature
Whenever possible, take a short break during your workday to get out in nature, even if it’s just a short walk on the beach or in a park. Or, if that isn’t possible, spend some time in nature on the weekend. You could also meditate in nature which will save you time if that’s what you lack (which may be the cause of your stress)!
4) Slow Down
One thing you can do to reduce stress during your workday is to simply slow down the speed at which you perform tasks and activities. Reducing your tempo can also reduce your heart rate and blood pressure. Also, try not to multitask, this can cause massive overwhelm and anxiety as the brain often can’t cope with the demand.
5) Try Yoga
Yoga is a great way to achieve a state of relaxation and reduce stress. Some styles of yoga are more relaxing & gentle such as Yin Yoga. You can also learn some great breathing techniques for you to practice in your own time (or at your desk)!
Many people find it hard to stay asleep for 8 hours. This is often due to a lack of activated sleep hormones before hitting the sack. Consider turning off all electronics one hour before bed, darken your room with blackout curtains, and don’t use your bedroom for anything other than sex and sleep.
7) Self Care
Often, stress is caused by not having time after our workday to “decompress”. If you work long hours, be sure to schedule some time to relax at the end of your day. As mentioned you can focus on your breathing by slowing this down or spend time in nature, take a hot bath, or go for a massage.
Be sure to be kind to yourself!
Bonus Tip! – Find a Hobby
Set aside time for the things you love. I’m fortunate in that I love yoga! If this is your thing then drop by and join in. Or, find something that makes you feel relaxed and not look at the clock. Ask yourself, what did you love as a child or teenager? This would be a good indication of what you may still enjoy today. Start there and try a few different things to discover what you truly love. Research shows that people with hobbies are less likely to suffer from stress.
Founder and Yoga Teacher
PS. If you like you can try yoga in the comforts of your own home with your own one-on-one video session with Chris. This sequence called Bodhi 21 has been designed for people who sit at a desk in stressful conditions for long periods: https://bodhiyogastudio.com.au/bodhi-21