We all experience stress at work, and sometimes it can be overwhelming. However, there are some fun and effective ways to reduce stress and improve your well-being during the workday.
Here are 7 evidence-based strategies that you can implement at your workplace to relieve stress during the day:
- Aromatherapy: The use of essential oils to improve physical and mental well-being. Certain scents, such as lavender and peppermint, have been shown to reduce stress levels and improve mood.
- Desk Yoga: A series of stretches and movements that can be done at your desk to reduce stress and tension in the body. It can help improve circulation, increase flexibility, and reduce muscle tension.
- Mindful Breathing: A technique used to reduce stress and improve focus by focusing on your breath. Research has shown that mindful breathing can reduce stress levels, improve focus, and increase feelings of well-being.
- Listening to Music: Research has shown that listening to music can reduce stress levels, lower blood pressure, and improve overall well-being. So, create a playlist of your favorite songs or find a calming playlist on a music streaming service and listen to it during your work breaks to de-stress and improve your mental health.
- Coloring: Coloring can be a calming and meditative activity that helps to reduce stress and improve focus. Research has shown that coloring can lower cortisol levels and increase feelings of relaxation.
- Laughing: Laughter can reduce stress, boost mood, and improve overall well-being. So, take a break from your work and watch a funny video, read a humorous book or article, or share a joke with a coworker to bring some laughter and joy into your day.
- Mini Meditation: Mini meditations can be done in just a few minutes and can be just as effective in reducing stress levels. Simply find a quiet place, close your eyes, and focus on your breath for a few minutes to experience the benefits of mini meditation.
- Practicing gratitude: Practicing gratitude involves focusing on the positive things in your life and expressing appreciation for them. Research has shown that gratitude can reduce stress levels, improve mood, and increase feelings of well-being. So, take a few minutes each day to write down a few things you're grateful for, or share your gratitude with a coworker or loved one.
Sources:
Aromatherapy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/
Desk Yoga: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7319183/
Mindful Breathing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744874/
Listening to Music: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/
Coloring: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176930/
Laughing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115123/
Mini Meditation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6219813/
Gratitude Practice: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7323104/
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