Quick Ways to Find Your Peace at the Office

Quick Ways to Find Your Peace at the Office 60% of people say work is a significant source of stress in their lives After money, it's the 2nd largest stressor !#!* 14% 18% 16% of people say job stability is a very significant source of stress of workers say they have snapped at or of adults say an unreasonable workload were short with a is the most stressful aspect of work coworker due to stress Reported symptoms of stress include: 37% 35% Irritable/angry Nervous/anxious 34% 32% Lack of interest/motivation Feeling fatigued 32% 32% Feeling overwhelmed Being depressed/sad What You Can Do to Find Peace at the Office Develop healthy responses Yoga is a great stress reliever Chair Twist Great for people who sit for long periods of time Exhale and move your arm Swivel your thighs toward the right side of the chair so you are sitting diagonally on the seat. Sit toward the Inhale and lift front of a chair. to the back of the chair on your right arm up to the ceiling. the opposite side, taking hold of the chair back. Bring the left hand to the right knee or chair handle. Inhale and lengthen your spine. Exhale and twist to the Visualize the shoulder right, pressing your right hand against the back of the chair to blades dropping down as if they were hanging from weights. deepen the twist. Consciously relax the muscles in your back and gently twist a little farther. Stay in the pose for 10 to 15 breaths. Return to your center with an exhalation and repeat on the opposite side. Open Chest Stretch Opens the chest, decreasing rounded shoulders and releasing tightness in the middle back NA 5 5 Sit near the edge of a chair and interlace your fingers behind you, with your palms facing your back. Inhale and lift Lean slightly forward; lift your arms and rest them on the back of the chair. your chest. If your hands do not reach the top of the chair, clasp the sides of the chair back and pull your chest forward, relaxing your shoulders and opening your upper chest. With an exhalation, slowly release your hands and bring them down by your sides. Hold for 10 to 15 breaths, feeling lightness in your heart. Meditate to practice deep breathing exercises and mindfulness • Clear your head with deep breathing to relieve neck tension. • This also helps when you have too much on your mind. Begin with several very Hold your breath for just a few seconds in this position. slow neck rolls. As you roll your head down the way you went up, slowly exhale until your chin is back on your chest. With your chin on your chest, or close to it, roll your head up and to the right, slowly inhaling until your head is leaning back and your chin is pointing toward the sky. If you have arthritis of the neck (cervical spine) or other diseases of the spine, do not point your chin to the sky. Repeat, this time rolling your head to the left. Listen to music • Slows the pulse and heart rate Music, especially slow, quiet, classical music, can have a • Lowers blood pressure positive effect on our physiological functions. • Decreases the levels of stress hormones Upbeat music can make you feel more optimistic and positive about life. Faster music can make you feel more alert and concentrate better. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music around 60 beats per minute can cause the brain to synchronize with the beat. This causes alpha brainwaves, which are present when we are relaxed and conscious. Limit alcohol and caffeine Potential side effects of excessive caffeine include: Insomnia Nervousness and Stomach Nausea and Increased heart restlessness irritation vomiting rate and respiration These teas are recommended for relieving stress: Chamomile: May relieve symptoms of anxiety Black: Can help you feel calmer and lower your cortisol level (a stress hormone) Green: Has an amino acid called theanine that may enhance mental performance Establish work-life boundaries Make a rule not to Don't answer the phone during dinner. check email from home in the evening. Disconnect from time to time Don't let your vacation days Take time off to go to waste. relax and unwind. Turn off your smartphone and focus your attention on Take time to enjoy your meals. non-work activities for a while. Talk to your supervisor See if there are Make changes to your Have an open conversation with your supervisor. employer-sponsored wellness resources you can tap into. physical workspace. • Don't lay out a list of complaints • Reduce strain • Come up with a plan for managing the stressors you've identified • Make it more comfortable Work-related stress takes its toll on your mental and physical health. Use these management techniques to improve your response to stress and your work life. SOURCES apa.org yogajournal.com unr.edu adaa.org globenewswire.com webmd.com prevention.com psychcentral.com BROUGHT TO YOU BY IN PARTNERSHIP WITH SURE PAYROLL A Paychex® Company GHERGICH&Co.