5 Self-Care Practices to Relieve Stress at Work
/By Tracy Hovde — Last Updated: April 15, 2024
stress at work
Even if you love your job, work equals stress. The many causes of stress in the workplace are familiar: physical stresses due to extended periods of sitting, computer work, work-related travel, poor eating habits, and long work hours, as well as emotional stresses from ever-increasing goals, short-term deadlines, relationships with co-workers, time away from family, job dissatisfaction, and financial insecurity.
Work-related stress can affect your performance at work as well as your personal life. Some common manifestations of work-related stress are:
Depression
Anxiety
Difficulty sleeping
Irritability
Feeling overwhelmed
Diminished work productivity
Reduced creativity
Headaches
Tension and pain in neck, shoulders, wrists, and/or low back
Digestive problems
Heart palpitations
General fatigue
Difficulty concentrating
Attending regular yoga classes, meditating, massage, other bodywork therapies, or seeking counseling can help you mitigate the physical and non-physical effects of work-related stress. Sometimes, though, you need immediate relief.
meditating at work
While yoga, breathwork, and meditation are the gold standards for stress relief, practicing these may be inappropriate if you don’t have a private office. Here are five things you can do at your desk, even if you don’t have a private space. You won’t look weird to your co-workers, and you might even inspire them to practice some self-care techniques.
Equal Breathing
In yoga, this breath is called Sama Vritti. A variation is sometimes called Box Breathing or Square Breathing. One of the beautiful aspects of this simple breath technique is that you can do it anywhere, and no one will even know you are doing it. Another plus: It works. It’s as simple as counting even inhales and exhales as you breath slowly and fully.
Mindfulness
Mindfulness practice encompasses many things. To practice mindfulness when you are feeling stressed at work:
Bring your awareness to your breath.
Is your breath deep or shallow?
Is it short or long?
What parts of your body move as you breathe – your back, your collarbones, your belly?
Is your inhale longer than your exhale or vice versa?
Is the air warm or cool as it passes through your nostrils?
Is the breath steady and smooth or rough and uneven?
Do you pause at the end of your inhale? At the end of your exhale? Both?
Bring your awareness to your body
Beginning at the crown of your head, move your attention through your body, noticing areas of tension and releasing them if you are able. Work your way all the way down to the soles of your feet.
Bring your awareness to your thoughts.
Observe your thoughts without judgment and without engaging with them.
Allow the thoughts to rise up in your mind, then let them go. This may be challenging for you. If you find yourself engaging with your thoughts, try writing them down as they come.
Progressive Muscle Relaxation
As you breath in, contract your muscles. As you exhale, relax them. You might do one breath per muscle group or multiple breath cycles, depending on how much time you have and how easily the muscles relax. When finished, sit quietly for a few moments; notice any areas of the body that still feel tense. Repeat tensing and releasing those areas until they relax.
Whole body
Face
Shoulders, arms, and hands
Belly and back
Glutes
Legs and feet
Journal
Writing down your thoughts can help you process and organize them. It can help you see things differently or notice things you might have missed. When you are feeling stressed, write about it, either on paper or in a computer file. (Be aware of your employers’ policies regarding personal use and privacy on company-owned computers or file storage.)
Move Your Body
tree pose
Sitting for long periods of time, especially in front of a computer, can strain the neck, shoulders, and lower back. Staring at a computer screen can cause eye strain and mental fatigue. The Mayo Clinic recommends taking a break from sitting every 30 minutes. This may seem a bit unrealistic, but consider that you do not have to take a “break” every 30 minutes to achieve this goal – you just need to take a break from sitting. You might try a standing desk or standing for phone calls. If you don’t feel that standing every 30 minutes is accessible, do what you can. Take the long way to the restroom or breakroom. Walk or stretch on your breaks. Use the stairs instead of the elevator. Look for opportunities for movement in your work routine. Maybe you can persuade your coworkers to have a meeting or brainstorming session on a walk.
Stress is a part of work, and work is a part of life. I hope these strategies help you find more ease in your body and peace in your mind as you navigate your workday and your life.
learn more about relieving stress
Tracy Hovde, E-RYT 200, RYT 500, YACEP
Tracy has a background in dance, bodywork, aromatherapy, martial arts, and personal training. After a dance injury led her to yoga for physical healing, she found that her yoga practice not only supported her body, but it also changed her perspective of the world and her connection to it. For her, yoga engenders peace and clarity, both on and off the mat, and gives her a way to balance her energetic anatomy. Inspired to share her perspectives with others, she completed her 200-hour training with Devanadi Yoga, 500-hour training with Green Lotus, and teaches workshops, classes, and trainings for Green Lotus.
