A lot of research has told us that sitting, slouching, and craning over our keyboards can significantly add to the harmful effects of stress at work. And nowadays when we are working from home, which means we can be even more uncomfortable while we work.
But don’t panic—you don’t have to be a yogi mystic to get rid of stress.
All you need are a few minutes and these 10 stress reducing exercises to help lighten the load until your work is done.
1. Get Up, Stand Up
The most effective way to eliminate stress while you work is to move around. Sitting still will just keep you stressed. When you hear about the “runner’s high” it’s more than just a fun phrase. When you move, your body releases endorphins which make you feel more alert, energized, and at the same time, more relaxed.
The best part is you don’t have to do some crazy exercise routine to get the benefits.
Just standing up from your desk a couple times a day and moving around can help. Take a walk to grab some water, or walk outside for a minute and then come back to work. Even brief movement can increase your metabolism and release endorphins, both of which make you far less susceptible to cardiovascular, heart disease, and stress.
A simple way to keep you on your toes is to wear a FitBit or other smartwatch that tracks your steps and alerts you when it’s time to get up and go for a stroll.
2. Shrug It Off
If you’re glued to your seat, the most effective exercise you can do at your desk is shrugging.
We carry a lot of stress in our neck and shoulders. My husband knows this because I am constantly asking him to rub my shoulders and neck. This stress can build up over time to the point where we don’t even realize how rigid and tight our shoulders can become.
Here’s what you can do:
● Take a deep breath, and raise your shoulders to your ears
● Hold them there for a few seconds, then release your breath and lower your shoulders
● Repeat and you’re on your way to a less stressful day.
Want to make your shrugs even more effective? WebMD recommends “asking yourself silly questions” while you shrug.
Shaking your head slowly either “yes” or “no” to, “Is your boss wearing that dumb tie again?” will further reduce stress since, “Shedding tension is as much mental as physical.”
3. Give It A Twist
This is one of my favorite exercises because of how it gets your whole body involved. To correctly perform a torso twist:
● Plant your feet shoulder width apart in front of you
● Take a deep breath, then exhale as you slowly twist to your right
● Grab the back of your chair with your right hand and the right armrest with your left hand
● Keep your eyes level as you use your grip to twist farther to the right
● Hold the twist, rotating your head around as well
● Release and return to the starting position
● Now twist to the left
If you can only do one exercise, make it the torso twist. It blasts away any stress you have in your lower back, and loosens you up enough to handle those late afternoon marketing emails with a smile.
4. Gotta Keep It Rotated
If you use a keyboard and mouse, you’re at risk for carpal tunnel. Take care of the stress build up in your forearms and elbows with a few quick wrist circles:
● Loosely clench your hands into fists and hold them out in front of you at shoulder height
● Rotate each wrist inward for 10 seconds. Pause.
● Rotate each wrist outward for 10 seconds.
Now shake it out and get back to work.
5. Get Your Legs Into It
We tend to neglect our legs, especially when we sit all day long. While the occasional calf lift or ankle stretch can help, to really reduce stress you have to get the whole leg involved, and that includes the large quad and hamstring muscles:
● Grab the seat of your chair, making sure you’re balanced
● Lift both legs straight out in front of you, parallel with the floor
● Hold them there for 5 seconds
● Point your toes straight out, flexing up and down
● Lower your legs and repeat
The best part about leg extensions is that it activates your core. When people ask how you got your killer beach body next summer, you can tell them it was from filling out your T.P.S. reports.
6. Meditate It Out
Meditation in the workplace is powerful and requires a short period of calm and quiet where you can reflect on your thoughts to better understand them. Some individuals can meditate on their own while others prefer guided meditations that walk you through the steps and keep you focused.
I love the Calm App for a daily guided 10 minute meditation. You can get a few free guided meditations from Soul Transcendance, but most of them are probably too long if you are working in an office unless you are using your lunch break.
7. Stretch It Out
There is an endless number of stretches you can do at a desk that relieve tension, increase circulation, and awaken your senses. Just hanging forward can do wonders to alleviate neck and back pain. You can also stretch your arms across your front and over your shoulder to your back.
Some others you may want to try are the seated twist, head rolls, or leg hugs according to WebMD.
8. Breathing Deeply
The practice of controlled inhaling and exhaling induces a relaxed feeling. When you inhale deeply, you increase the amount of oxygen your brain receives which makes you feel calm and focused.
One of my favorite breathing techniques is closing your eyes and breathing in for 4 counts, then breathing out for 4 counts. Try to focus on the air entering and leaving your nose as you breathe.
9. Exercise Your Visuals
Visualization is often used by many of the most successful people. It’s the idea of picturing yourself where you want to be or the life you want to have.
When you are stressed, you can close your eyes and picture yourself in a place that calms you, such as the beach or by the pool. It’s more than just thinking about the location. Visualization works because you actually feel the same thoughts you would if you were physically in your happy place.
If you place is the beach, don’t just think about the beach like a picture. Feel the breeze in your hair, smell the salty air, hear the seagulls overhead. Really picture the entire experience so you can feel like you are really there.
10. Exercise Your Cheeks
Sometimes, a smile is all it takes to break the tension and minimize stress. If you find yourself stressed mid-afternoon pull out family or pet photos that make you smile. Find a fun picture of your girlfriends and remember what was happening when you took the picture. Make a note in your calendar to hang out again.
You can also watch a funny video for a good laugh and mental break. Make a favorites list on your YouTube account of your favorite funny videos so you don’t have to waste time clicking and scrolling and you can find that funny video as soon as you need it.
Final Stress Reducing Tips
Don’t Eat at Your Desk
Craning over your desk is a terrible way to spend your lunch hour. Get up and get out. Take a walk down to the park or your backyard for a well-deserved break. Kids aren’t the only ones who need recess, you do too!
Eat Healthy Snacks
Don’t pack your body with harmful sugars and salts that will only make you crash in a few short hours. Beat the afternoon slump with a healthy greens and protein shake or veggies and humus or a piece of fruit to keep you energized.
Get a Smartwatch or FitBit
Setting “fitness alerts” or break timers on a smartwatch (or even just your phone!) is a great way to keep you accountable and track your progress. We all like to feel like we’re accomplishing something, and watching your step count climb is a surprisingly effective way to stay fit at the office.
Listen to Calming Music
Music is a powerful way to overcome stress. When you listen to music you enjoy, it makes you happy which helps reduce stress and anxiety.
But together a calming playlist and keep your headphones handy. When you need to de-stress, just pop them in and turn up the volume for a healthy way to de-stress.
For the lucky few, stress isn’t a factor at work. However, the rest of us need to combat the harmful effects of stress that can build up in our bodies over time. Use these simple exercises, eat a healthy diet of whole foods, and keep a positive outlook, and you’ll be stress free in no time.
What are your stress reducing hacks? Share them in the comments.
Cheers,
Emily
