If the growing daily demands of your job have you feeling more than a little tense, practicing stress-relieving exercises in the work place can help you calm your mind so you can stay alert, focused and relaxed. Whether you choose to engage in exercises and practice techniques to help you specifically manage stress or take a more physical approach through mini workouts and stretches, taking a few minutes to focus on managing your anxiety levels can help prevent burnout and other stress-related problems in the future.
Breaks
Taking frequent breaks is one of the best ways to combat stress in the workplace. Taking a break gives you time to exercise or practice other relaxation techniques to prevent tense muscles, fatigue and irritation, which can lead to stress. You don't need a long break to reap the benefits of stress-relieving exercises -- just five or 10 minutes is enough time to stretch or take a quick walk, and the change in scenery can help elevate your mood as well.
Stretches
Stretching frequently at work helps prevent tight muscles, which lead to pain and increased stress. Your neck, shoulders and arms are frequently affected when you're feeling anxious, so taking the time to stretch these muscle groups helps relieve tension. Roll your shoulders and raise and lower them toward your ears to help ease stiffness. Gently turn your head from side to side, bend your neck forward to press your chin to your chest and tilt your head back and forth to press your ear to your shoulder until you feel a gentle pull in your neck. Stretch your arms by pulling your straight arm sideways across your chest and reaching behind your shoulder as if patting yourself on the back. Try to stretch several times a day or whenever you're feeling particularly tense or stressed.
Physical Activity
Exercising regularly can help you fight stress and relax. Just one exercise session can leave you feeling more relaxed and elevate your mood for 90 to 120 minutes due to endorphins and other feel-good neurotransmitters that fire off in response to physical activity, the American Council on Exercise explains. Twenty minutes of aerobic activity six to seven days per week helps you stay in shape and feel better about yourself in addition to combating stress. Taking a walk around your office or outside on your lunch break, climbing stairs, or performing squats or wall push-ups can help you work in the few minutes you need to help you fight anxiety.
Stress-Reducing Exercises
Practicing stress-reducing exercises while at work can help you keep your stress levels manageable as you go about your day. When you feel yourself getting tense and anxious, pause for a moment and practice deep breathing exercises to help your muscles relax and calm yourself. Close your eyes and envision yourself in a restful place, such as on a beach or sitting in front of a fire, to help relieve the anxieties of work. If possible, take a short break to listen to calming music or place a running fountain on your desk to escape from the stress of your day momentarily with soothing sounds.
