{"id":52055,"date":"2022-04-06T08:13:44","date_gmt":"2022-04-06T13:13:44","guid":{"rendered":"https:\/\/www.stress.org\/?p=52055"},"modified":"2024-04-06T06:28:17","modified_gmt":"2024-04-06T06:28:17","slug":"18-ways-to-de-stress-at-your-desk","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/18-ways-to-de-stress-at-your-desk\/","title":{"rendered":"18 Ways to De-stress at Your Desk"},"content":{"rendered":"
Did you know that April<\/a>\u00a0is Stress Awareness Month? Why would stress awareness be so important that an entire month is dedicated to its understanding? Well,\u00a0nearly 8 in 10 Americans feel stressed weekly<\/a>.<\/div>\n
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Specifically, many studies have shown that\u00a0job stress is by far the most common source of stress for American adults<\/a>\u00a0and that the problem has escalated steadily over the past few decades. In addition, increased rates of heart attacks, hypertension, and other disorders have been found to correlate with increased levels of job stress, as measured by the perception of little control but lots of demands.<\/p>\n

There is, however, some good news. It\u2019s possible to destress\u00a0right from your desk<\/a>. Don\u2019t believe me? Try these 18 stress busters the next time you feel under pressure.<\/p>\n

1. Remember HALT.<\/h2>\n
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\u201cWhen stress takes hold, stop and ask yourself if you are Hungry, Angry, Lonely, or Tired,\u201d writes Bryan Robinson, Ph.D. for\u00a0Forbes<\/i><\/a>.\u00a0<\/i>\u201cWhen stress overtakes you and pulls you out of your job, this alert signal can bring you back into balance.\u201d<\/p>\n

\u201cIf one or a combination of the four states is present, slow down, take a few breaths, and chill. If you\u2019re hungry, take the time to eat,\u201d he suggests. When you\u2019re angry, \u201caddress it healthily. If you\u2019re lonely, reach out to someone you trust. And if you\u2019re tired, rest.\u201d<\/p>\n

2. Declutter or organize your workspace.<\/h2>\n

\u201cStudies found that clutter<\/a>\u00a0can lead to procrastination, decreases productivity, increases stress, and makes it more difficult to unwind,\u201d\u00a0notes Angela Ruth in a previous Calendar article<\/a>.<\/p>\n

\u201cMoreover, it can encourage\u00a0bad habits<\/a>\u00a0like unhealthy eating,\u201d she adds. Likewise, clutter can clog the neural networks. This reduces the speed of information processing.<\/p>\n

Getting this done regularly, like cleaning and organizing your workspace before work or at the end of the workday, will prevent you from dreading it. Angela suggests adding this to your calendar for deep cleans, like on Friday afternoons.<\/p>\n

\u201cNow, don\u2019t overwhelm yourself here,\u201d she advises. \u201cStart small, like a draw on your desk.\u201d After that, move to another area. \u201cThe key is to trash, recycle, donate anything you don\u2019t need, give everything a home, and keep it clean.\u201d<\/p>\n

3. Journal.<\/h2>\n

What\u2019s not to love about journaling<\/a>? When you journal, you can organize your thoughts, achieve clarity, solve problems and gain fresh perspectives.<\/p>\n

Journaling is thought to reduce stress, specifically by escaping negative feelings and thoughts.<\/p>\n

One study<\/a>, published in 2011, highlights the positive effects journaling can have on adolescents who struggle with worry or self-doubt before taking tests.<\/p>\n

During this study, ninth-graders were randomly allocated to two groups. The students in one group were asked to write for 10 minutes about their worries and feelings related to the exam. The students in the other group were asked to write about what they thought was going to be on the exam for 10 minutes before taking it.<\/p>\n

It was found that people who expressively wrote about their feelings attained higher test scores than those who reported only the content of the test. Higher scores came, particularly those students who said they were nervous or worried about taking tests confirmed this to be true.<\/p>\n

4. Give yourself an ear massage.<\/h2>\n

\u201cThis may seem like strange workplace advice, but this practice from traditional Chinese medicine has been proven to work!\u201d suggests Katrina Davies over at\u00a0the Muse<\/a>. \u201cMedical studies have shown that ear massage (or auricular acupressure, if you\u2019re feeling fancy) relieved stress and anxiety in pre-op and post-op hospital patients.\u201d<\/p>\n

\u201cThe trick is to massage your ear gently, right in the middle of the upper third of your ear,\u201d Davies adds. \u201cThis spot called the Shen Men point reportedly decreases stress and boosts energy\u2014just what you need on a trying day.\u201d<\/p>\n

To locate the specific spot, begin by massaging the earlobes, then work your way up and around the outer shell of your ear, she recommends. It should give you the same results as Shen Men.<\/p>\n

5. Yoga stretches.<\/h2>\n

Implementing a yoga routine before or after work is a great plan. However, stretches should also be incorporated into your daily routine.<\/p>\n

Taking stretch breaks is particularly important for people who are forced to sit at a desk and stare at a computer screen for long periods of time, leading to back and neck pain. Even just stretching at your desk for a few minutes can relieve stress, boost productivity, and, most importantly, improve your mood.<\/p>\n

Even better? You can do several yoga stretches right from your desk, such as neck rolls and seated spinal twists.<\/p>\n

One of my favorites, though, is a desk version\u00a0of cat-cow<\/a>. It\u2019s an effective way to release any tension in your neck, upper back, or shoulders. You know\u2014the places where stress loves to reside.<\/p>\n

You\u2019ll need to put both feet flat on the ground to do this stretch. After, place your hands on your knees. While inhaling, arch your back and look up to the ceiling. Then, round your spine on your exhalation and allow your head to slump forward.<\/p>\n

You\u2019ll want to repeat this for three to five breaths.<\/p>\n

6. Try the Emotional Free Technique.<\/h2>\n

\u201cRepetitive finger tapping can sometimes help release negative emotions such as anxiety,\u201d states\u00a0the Priory Group<\/a>. In addition, it involves contacting many acupuncture points; it has been called a psychological version of acupuncture.<\/p>\n

\u201cThe specific points to tap are the end-points of the major meridians (meridians are believed to be channels of subtle energy which flow through our body),\u201d they add. While repeating your negative thought in your head, tap on the points above (the eyebrow, side of your eye, under your eye, under your nose, chin, collar bone, under your arm, and on the top of your head) three to seven times.<\/p>\n

Inhale and exhale deeply after each emotion. Repeat this until you feel a sense of relief. \u201cWhen you feel more relieved, repeat the technique while you tap through a \u201cpositive round,\u201d repeating more uplifting phrases,\u201d they recommend.<\/p>\n

7. \u201cPark\u201d your thoughts.<\/h2>\n

Did you know that you can \u2018park\u2019 stressful thoughts if you get distracted by them?<\/p>\n

You can do this by writing them on a list on the side of your desk or sending them to yourself electronically. This method can help you refocus and destress by allowing you to \u2018park\u2019 your stressful thoughts separately from your tasks.<\/p>\n

8. Listen to soothing music.<\/h2>\n

Music playing while you work<\/a>\u00a0can help you feel less anxious and more engaged with the task at hand. Ideally, you want to listen to a genre related to your work and improve your mood.<\/p>\n

For instance, you will be able to enter more data values into a spreadsheet faster and more efficiently if you listen to fast-paced music. On the flip side, slow instrumental music can be calming and help you focus if you need intense focus.<\/p>\n

9. Just breathe.<\/h2>\n

\u201cControlling breathing and breathwork exercises can offer an immediate lessening of anxiety and a sense of empowerment,\u201d\u00a0said<\/a>\u00a0Castel Santana, MD, a board-certified family medicine physician at the Norman Regional\u2019s Wellness Clinic and Norman Regional\u2019s wellness director.<\/p>\n

The 4-7-8 breathing exercise is performed in three easy steps as suggested by Dr. Santana;<\/p>\n