10 Tips for Less Stress @ Work

By Pamela Katz Ressler, RN, BSN, HNC

1. Allow yourself to be mindful of your morning rituals - try to shift to "mono-tasking" for several minutes each morning. Concentrate only on the activity you are currently engaged in with all of your senses.

2. Consciously release and relax your shoulders and neck by gentle stretching before you leave the house in the morning.

3. Use red lights and stop signs as reminders to loosen your grip on the steering wheel and slow your breathing down. Allow your breath to settle in the belly, expanding the belly like a balloon on the inhale and allowing it to deflate on the exhale.

4. When you arrive at work, take a few moments to notice any tension in your muscles. Allow yourself time to stretch and deep breathe as you walk into your workplace.

5. Step away from your desk! Use a portion of your lunch hour to truly relax rather than socializing or running errands. Be by yourself, perhaps releasing muscle tension, taking a short walk, or simply closing your eyes for a few moments.

6. Before a potentially charged or stress-provoking event, such as a presentation or anticipating a difficult communication, choose to S.T.O.P. (S-stop; T-take a breath; O-observe your mind and body; P-proceed with your day). Become aware of your breathing, allow your mind to settle and regroup. By proactively eliciting this relaxation technique, you avoid or minimize the typical physical manifestations of a stress reaction.

7. Use everyday cues in your work environment as reminders to "center" yourself (e.g. entering your office, opening an e-mail message, sitting down at your desk, answering the phone, walking into a conference room, or stepping to a lectern)

8. At the end of the workday, try retracing today's activities, acknowledging and congratulating yourself for what you have accomplished. You've done enough for today!

9. Pay attention to your walk to your car or other transportation. Practice mindfulness by noticing the environment, the air, any sounds, and concentrate on your breath. Spend a few moments in your car before you begin your commute home to deepen your breathing, and release any neck or shoulder tension. Take a moment to simply "BE". Like most of us, you are heading to your next full-time job....home.

10. When you arrive home, change out of work clothes. This simple act helps you make a smoother transition into your next role. If possible, make time to be by yourself for 5-10 minutes to be quiet and still.