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De Stress at Work

With today’s fast pace life avoiding stress is a challenge for most of us. But it is a challenge that we can meet and overcome. In this article I will give you some pointers about reliving stress at work and dealing with difficult co-workers.

Some people view stress as something that makes them more productive. However long term research shows that stress can definitely harm our health and cause serious physical and mental discomforts. During my student days I found it easier to complete assignments under pressure. Now when I think about it I found that I was probably doing myself more harm then good. At that time I frequently complained about sore throats and headaches. Stress had affected my immune system and made me vulnerable to cold and flu. Throat lozenges were my constant companion especially during exam time. Fortunately I was able to cope with stress a lot better when I reached the master level of my studies. I was also teaching and giving tutorials at that time. I had long office hours and then I had to attend lectures for my own courses in the evenings.

I know how tiring it is to sit at an office desk all day long. Fortunately there is a thing called office yoga. There are simple breathing and stretching exercises that you can do while in office. I will talk about it in a minute but firstly make sure that when ever you are sitting at your desk, you have a straight back. Don’t slouch. Sit up straight, open out and relax your shoulders. This will improve your breathing and increase the oxygen supply to the brain. I found that having the right posture whether you are sitting or standing not only reduces stress but also boost your confidence .

Office Yoga

1) Relieving tension in the neck

Sit in your chair with a tall straight posture. Relax your shoulders. Be aware of your breathing. Always breath fully and through your nostrils and never through your mouth. Tilt your head back and you will feel a nice stretch across your throat. Breathe in and out 10 to 15 times. Gently bring your head back to center. Slowly draw your chin towards your chest and you will feel the most wonderful stretch along the back of your neck. Again breathe deeply 10 to 15 times.

Bring the head back to the neutral position and slowly bring your right ear towards your right shoulder creating a stretch along the left edge of your neck. Breathe in and out 10 to 15 times. Center the head and bring your left ear towards your left shoulder. Stretching the right side of neck for 10 to 15 breathe cycles.

This neck stretch will relieve any muscle knots and also refresh the mind.

2) Relieving face tension

I really enjoy doing this one. I don’t know what is the official yoga term for this face stretch but I call it the Lion Face. Some of your colleagues might find it odd. If you don’t feel comfortable drawing attention to yourself then it is better that you do it when you are alone or do it at home.

Open your jaw very wide, stretching out your tongue and exhale. Your eyes should also be wide open gazing at the tip of your nose. Hold for a couple of seconds then inhale and relax. Repeat as many times as you want. This stretch will keep your face fresh and young looking and will also relieve tension in the facial muscles.

3) Stretch for the body

Stand up straight with your legs spread out several feet apart with arms extended upward and outward. This will bring your body in the shape of the letter “X”. Rise to your toes and stretch upwards as if you were trying to reach the ceiling. Repeat this stretch several times. When you are done breathe deeply for a minute or two and you will feel fresh refreshed and vitalized.

4) Alternate Nostril Breathing

Alternate nostril breathing is very effective in reducing stress; you can easily do this one at your desk.

It is best to use one hand to close your nostril, using your ring finger and thumb. Close your right nostril, leaving the left one open. Inhale through the left nostril, then close the left nostril and open the right, exhaling through the right side. Inhale on the right side, then close the right nostril, open the left and exhale through the left side. Continue this same pattern on each side for 10 or more breaths.

It has been found that this exercise balances your serotonin, it is the chemical that regulates happiness in your brain.

Dealing with difficult co-workers

The above exercises are a great help in reducing stress but if you are still feeling stressed out after a meeting or a confrontation with a co-worker then you should remember that stress is often caused by not what happened but our reactions to other people or situations. If you feel that negativity is clinging to you then it probably is. Remind yourself that you don’t have to carry other people’s issues and literally wipe them off. I read it somewhere that if you with the palm of your hand wipe down your arms, legs, torso and head, you will feel much better. You don’t need to carry this excess baggage so visualize yourself brushing off the negative energy. As you do it think of yourself as removing the cause of the stress. This will uplift your spirit and improve your mood.

Another way to protect yourself from every day stress and negativity is to visualize that you have a rubber aura. This also helps in the situation when you are being bullied at work or have to deal with a jealous co-worker. Rubber is porous and allows only the good to come to you while bouncing off the negative energy. Or you can form a mental image of yourself being surrounded by an aura of clear, pure white light. This protective light symbolizes the Spirit from which we all originated. With a little practice you will actually feel the power and presence of this universal energy that is the master of all things.

Be there for your co-workers and share what they are going through but don’t be a dumping ground for those who have nothing better to do then to talk about their own life all the time. If they are sapping your energy then tell yourself that you will give them what you can but keep the essential energy to yourself. This way you can block any negativity and stress that is directed towards you. You will then maintain a healthy, positive and happy attitude; in the process you will be more productive and creative.

If you have enjoyed this article, buy me tea or coffee!