5 Ways To Reduce Stress, Even At Work
By Burnette Nguyen
Your to-do list is neverending, your phone is ringing every few minutes, you are booked in meeting after meeting, your inbox keeps growing and you have a looming deadline ahead of you. You feel like your head is about to explode and your heart is pounding out of your chest. If someone asks you one more question, you’re going to scream!
I totally get it! That’s because the picture I just described to you was once my life.
I was working full-time and moonlighting as a health coach and stress and anxiety were my typical side-kicks. Thankfully, maintaining a healthy diet and lifestyle gave me the energy I needed to keep going with a positive attitude. At the time, I was working in a cubicle and literally had a “panic drawer” filled with natural remedies to help me get through those super stressful times. They worked for me and I am confident they will work for you too.
Here are some tips to use to get you through those tough times in the office with ease.
Studies have shown the positive effects of aromatherapy has on mood. One of the things I had tucked in my drawer was a bottle of lavender essential oil. It’s great for a variety of circumstances, like: wounds, rashes, nausea, indigestion, sleep and anxiety. Put a drop of essential oil in the palm of your hand. Rub your hands together. Cup your hands around your nose and take a few slow, deep breaths. You will find yourself more at ease and possibly even more alert after your mini aromatherapy session. Our powerful sense of smell can unlock memories of more pleasant times, even forgotten experiences. Give it a try!
Magnesium deficiency can lead to an increased risk of depression and anxiety. Eating foods high in magnesium, such as dark leafy greens, pumpkin seeds, avocado, bananas and sunflower seeds, can help your body’s response during stressful situations. Take some time to soak in an Epsom salt (magnesium sulfate) bath and absorb in all the wonderful benefits. Maybe even try this detox bath recipe: 1 cup epsom salt + 1 cup baking soda + 10 drops essential oils (optional). This is great to incorporate into your nightly routine. You can also purchase magnesium in powder form and mix it in water on the go. Magnesium relaxes the body and induces a state of peace and calm, so it’s great to use before bed. It also helps to stimulate the digestive system, so start slow and notice how your body reacts to the dose. Then, increase or decrease the amount as needed.
Get Some Fresh Air
Take a break. Go outside and take in the fresh air and sunshine. Sometimes a change of scenery, along with some natural Vitamin D and fresh oxygen, can be therapeutic. Doing so gives your mind a break so that when you do come back to your desk, you feel refreshed and ready to tackle your next project. This is a great tool to use when you’re stuck on a problem. Taking a mental break will help you with a fresh perspective and may help you find the solution you’re seeking.
Stretch and Move
If you are unable to get away from your desk, a great way to take a break is just to stretch and move your body. This helps to loosen up any tight muscles that are holding onto emotional tension. Set a timer to get up from your desk hourly, even if just to stand up and walk around the office, or grab a cup of tea. Here is a short video with 3 easy ways to stretch at your desk.
Breathing exercises have been shown to reduce anxiety, even among veterans diagnosed with PTSD. One simple breathing exercise you can do while at your desk is:
- Inhale deeply into your diaphragm for 4 seconds.
- Hold your breath for 2 seconds.
- Exhale for 6 seconds. (Imagine you are releasing all your stress.)
- Hold your breath for 2 seconds.
Do this for 10 rounds, or until you feel relaxed enough to continue on with your day.
Whatever you may be going through at the moment, remember that this too shall pass. There’s only one of you, so be sure you’re taking good care of yourself. You may not be able to control the events that take place around you, but you can control your response. Remember that.
Certified Integrative Nutrition Health Coach and Certified Foot Zonologist
at Burnette Nguyen
Burnette Nguyen is a Certified Integrative Nutrition Health Coach and a Certified Foot Zonologist. She was able to overcome a chronic kidney disease through holistic medicine and is now helping others to live a life of wellness too.For more info about Burnette, visit her website.
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