Feeling stressed in the workplace is a daily routine for almost every worker. This may seem obvious and a bit inevitable because who is not going to feel stressed while working? Work is something we are obligated to do, we don’t do it for fun.
Although there are jobs and housework, everything that is done in the office is very stressful. It is true that it is normal to be seated and no dangerous activities are carried out, but the pressure of having to comply with childbirth can overwhelm us a lot, especially if we have a predisposition to neuroticism.
One thing that needs to be clear to us is that in order to be a good worker and perform our job well, we need to be relaxed. Stress is the enemy of productivity and mental health, which is why today Let’s see some ways to learn how to relax in the office.
Tips for relaxing in the office
No one is immune to stress, and the workplace is where you are most likely to be stressed. Many people have internalized the idea that this is normal because working is not, at least in most cases, a pleasant activity. This is especially true if we are working in an office. Being locked in a claustrophobic cubicle sitting in a chair that makes us feel like we are shrugging our shoulders in front of the computer is usually not our ideal pleasure.
Fortunately, there are many things we can do in the office to relax, All easily achievable in the workplace. Learning to relax in the office is essential for both your mental and physical health and for your productivity because, whatever they say, humans don’t work very well under excessive pressure.
People who experience their jobs in a particularly stressful way sooner or later make mistakes that harm him and the rest of his co-workers and bosses, and that’s something no one wants. Below we will see some techniques and tips that we can apply in our office that are very easy to do and that can help us to be more productive.
1. Breathing exercises
The first thing we need to do to keep our stress at bay is to learn to control our breathing. Deep breathing is a classic in any manual for learning to relax, and is perfectly applicable in the workplace. We just have to close our eyes and breathe as deeply as possible, making sure that the air slowly fills our abdomen. We hold it for a few seconds in our lungs and breathe it out slowly very slowly, still through our nose.
We can repeat this exercise several times, always doing it calmly and slowly to avoid hyperventilation. A good rule of thumb is to follow the 4-7-8 rule: breathe in air through your nose for 4 seconds, hold your breath for 7, and breathe out very slowly for 8 seconds.
2. Good posture
We cannot be relaxed if we are in an awkward posture. This is especially important if we spend many hours a day sitting in front of a computer, because by neglecting we can get stuck in a very artificial posture, with the back bent and excessive pressure on our neck. We need to make sure our chair is ergonomic and placed at a height that suits us well for the job.
It is essential that we take advantage of the shape of the chair, supporting our back against the backrest and keeping it straight. As much as possible, we need to support the cervicals. In this way, we will save ourselves from all kinds of physical discomfort such as contractures, headaches or dizziness, and since we will not be stressed, we will not fall into stress in our workplace.
3. Stretch your arms
Stretching your arms is a technique particularly recommended for those who usually spend many hours being blamed. Many people are unaware of the importance of stretching the arms, which often causes them to experience shoulder and wrist pain.
To stretch our arms we don’t need a good space or a special material, we can even do it sitting down. We just have to put our arms out, parallel to the floor and with the palms of the hands. The fingers point first towards the ceiling, then towards the ground. We will turn with the dolls to relax the area a little more.
4. Turn your head
One of the parts that suffer the most when we work in offices is the neck. To be able to relax it, we can move our head in all directions, always making slow and slow movements, never abruptly. First we move it up and down a few times, then right and left, then with 360 ° turns to the sides. The important thing is that we notice how we relax the necks “lifting the dust” after hours spent in the same position..
Another option we have is to place the palm of the right hand on the left ear and gently exert some pressure towards the right man, stretching the neck slightly to one side. Then we will do it with the opposite side, and on each turn we will be between 30 seconds and a minute in this position.
5. Teleport to a colorful world
Staring all day staring at the blank computer screen with the word processor open is tedious, boring, and monochrome. Pleasant colors rarely abound in such settings and there comes a time when we start to see the world in black and white. To break a little with this monotony and manage to alienate joyfully one can pass from an empty vision with black letters to 1 multicolored seeing for a few minutes a pleasant and colored landscape.
For this we can use the visualization technique, which simply consists of closing your eyes and imagining a pleasant landscape, the one that brings us the most inner peace. If we are not very good at imagining things, what we can do is search the internet for a beautiful photo like a field of colorful Dutch tulips, the bluish waters of the Caribbean, or a traditional Japanese landscape. Imagine that we have teleported there and can smell and smell and feel what we are seeing.
6. Relax your eyes
To relax your eyes, it is very important to keep them away from the screen, especially after spending several hours staring directly at the monitor. Constantly active eyes are more likely to dry out and develop conditions such as infections. That’s why it’s so important that even if it’s not even 5 minutes, we take them out of the monitor and move them around a bit.
A good exercise is close your eyelids by drawing the infinity sign (∞) with your eyes ten times. We can also do this with our eyes open, although we are more likely to get dizzy if we exceed speed. This exercise is not a very difficult thing to do and we don’t need any equipment, which makes it a perfect exercise.
7. Listen to music
If we are not distracted while listening to music, we can try to put it on – while we are doing our homework. As long as we don’t mind wearing headphones, we can listen to our favorite musical genre, which will make our job from stressful to more fun and enjoyable, which will make us spend the day at work flying.
8. Look out the window
Our office can have a window with an interesting landscape, whatever it is. It might not be a big deal, but it’s so much better than the claustrophobic cabin we’re in. We can take a look at it, have fun for a while chatting about what people are doing in the street, the weather, the shape of the clouds, if there are any details in the buildings in front that we do not know. hadn’t noticed …
Anything that can offer us a simple perspective of something as mundane as the street where our office is located is so huge that it will never cease to amaze us.. It may even lead you to give us an idea occasional, which makes our work more creative and enjoyable.
Lots of people, especially on weekdays, fail the WHO recommended goal of taking 8,000 to 10,000 steps per day. Many will think that these are many steps, but it really doesn’t take more than an hour to do them and they can even be done in the workplace, either by walking down the aisles or up the stairs. . When we talk about walking to relax in the office, we are not talking about doing it by talking on the phone or checking your cell phone, but just walking.
On our walks to work we can visit a colleague who is not too busy, see in more detail what the building we are working in looks like or go get us a healthy snack, a glass of water or an infusion. If tea or coffee relaxes us, we can also take it, but we have to keep in mind that these drinks contain methylxanthines, substances that can overstimulate us and cause us stress.
10. Exercise your legs
We can stand up and briefly exercise our legs. This is necessary because our legs eventually tire of spending so many hours sitting and still, especially if we are in a job where it becomes difficult to walk around the company or its surroundings. When we stand up we can lift one knee until it forms a 90 ° angle to the trunk and we stay that way for a few seconds. If we don’t have balance issues, we can be like this for about 30 seconds or a minute. Then we repeat the exercise but with the other leg.
Meditation is also one of the most recommended techniques for being able to relax. However, there is a catch: an office is not a yoga salon. The space is smaller and there are more distractors, which makes it very difficult for us to meditate on which Tibetan Buddhist monk. Fortunately, we don’t have to meet all the requirements for meditating, as long as we manage to relax a bit at the office. For example, we can stop looking at the screen for about 5 minutes, put music on the phone or the computer itself and close our eyes.
12. Take breaks
The good worker is not the one who does not stop for a moment, but the one who knows how to manage his time and rests regularly. Many times, something as simple as gaining 5 minutes every hour as a short break serves to keep our energies from weakening.. Also, since we find it difficult to stay focused and attentive for more than 50 minutes, we cannot expect to do our job well if we spend 3 hours in a row without any rest doing what we are doing. It needs to be recharged.