Stress Reduction Exercises
When work has you stressed out, find time to relax.
According to research published in the "International Journal of Stress Management," stress can increase depression, interfere with work success and disrupt relationships. Furthermore, prolonged stress can lead to burnout--a sense of emotional exhaustion and low personal accomplishment. While not all forms of stress negatively impact your life, the majority do. By actively engaging in a few stress reduction techniques, you can lower the negative influences of stress.
Meditation
Stress may be triggered by the loss of a loved one, an overload of work or any other drastic change to your lifestyle. Meditation, also known as mindfulness or body awareness, buffers stress by providing clarity, understanding and a sense of peace. In fact, Jeff Brantley, M.D., of the Duke Center for Integrative Medicine. says that research demonstrates that individuals who induce deep relaxation by concentrating on the present moment and letting go of stress obtain "better health outcomes" than those who do not. Although meditation practices vary, the general theme is making yourself comfortable, usually on the ground, concentrating on nothing but the present moment, tuning out any stressful thoughts and taking at least 20 minutes a day to relax.
Deep Breathing
Often accompanying meditation, deep breathing techniques help your heart rate to slow down and and increase the oxygen supply to the brain. To do this, inhale deeply through your nose for five seconds, hold it for three, and exhale through your mouth. Pause momentarily and then repeat three to five more times. Overdoing this, however, may cause you to become light-headed.
Muscle Relaxation
Take a moment to stretch out any muscles that are tense--your neck, your back, your legs and your arms. Stress from sitting all day at work can accumulate as muscle tension and soreness. Squeezing your muscles, even moving your face around, can help you to relieve stress. Also, many stores sell squishy "stress balls" that you clench with your fists to help alleviate stress.
Exercise
Consistently, research at the Mayo Clinic shows that exercise can reduce stress: endorphins--the body's natural painkillers--reduce pain; your new physique boosts your mood and confidence, and the concentration of working out your muscle groups hones your mind like meditation. Any exercise will do, so focus on activities you love such as jogging in the park, sports or swimming; find time to do them and repeat them consistently.