One out of ever three workers reports high levels of workplace stress, according to the Centers for Disease Control. Workplace stress contributes to depression, aggression, anxiety, cardiovascular disease and other health problems. Regular exercise can help relieve stress, but it's not very practical to change into workout clothes in the middle of a tense meeting, or to try to bench-press your desk after a disagreement with your boss. Instead, look to exercises you can do at your desk to relieve office stress.
Breathing
Stopping to take a few deep breaths can effectively lower your heart rate and help you feel calmer, the University of Michigan Health System advises. When you're relaxed, you naturally breathe more deelpy. Taking deep breaths signals the body to slow down and relax. Sit or stand with one hand on your belly. Breathe in through your nose, allowing your breath to push your belly outward. Try not to move your chest. Exhale slowly through your mouth, feeling the belly contract. Repeat this three to 10 times.
Stretching
Stretching loosens muscles which contract and tighten during stressful situations. Stand and stretch your arms over your head, as if you were trying to touch the ceiling. Drop your arms to your sides and shrug your shoulders a few times. Gently roll your head from side to side to stretch your neck. Bend down and, with your knees slightly bent, try to touch your toes, Oregon State University suggests.
Work Your Muscles
Exercising your muscles also helps them loosen up. Exercise sends more oxygen through your body, expends energy and can help you feel more relaxed. Sit or stand with your palms together. Lace your fingers together and point your elbows straight out from your sides. Push your palms together as hard as you can, as if one side is trying to push the other over. Hold for a count of 10, then relax. Keep a stress ball on your desk and squeeze it tightly a few times, working the muscles of your arm and hand. You can even stash a pair of dumbbells in a desk drawer and do a few curls during a break to relieve stress.
Considerations
Find someplace unobtrusive for your exercise. This may mean hiding out in the restroom or stepping outside, if that's possible. Loosen your tie and take off your jacket before you begin exercising. Find opportunities during the day to stretch your legs, such as taking the stairs instead of the elevator, or hand-delivering a message to a colleague instead of sending an email.
Consult your doctor if your stress persists or worsens.
