Ministry of Health Singapore. All Rights Reserved.
Work stress is often unavoidable. We stress ourselves out over deadlines and demanding customers. Here’s how to relieve stress and attain mental wellness at work.
Stress at work — be it rushing a deadline for a report or dealing with demanding clients — is often unavoidable. While some level of pressure is good to keep you motivated at work, excessive stress can be overwhelming and harmful to your physical and emotional well-being. Learn how to relieve stress with these quick fixes at the office.
It sounds counterintuitive — especially when there’s plenty of work waiting for you — but a short 15 to 20-minute power nap can help you “reset” your frazzled system. You’ll feel more energised and alert to tackle the next task when you wake up from your short nap.
Research also shows that taking naps promote alertness on the job, reduces sleepiness and improves cognition performance. This could help you to solve problems faster, or get over that mental block, hence clearing the backlog of work more efficiently. Also, remember to get enough sleep (7-9 hours daily for an adult) to have better concentration and focus throughout the day.
Sleep well, live better
We’ve all experienced it before — when we’re stressed, our bodies tense up. Hunching over your desk won’t do your back, shoulders, and neck muscles any favours. A quick way to get relief from stress and anxiety is to get up and stretch those tensed muscles.
You could also try chair yoga, a gentle form of yoga that can be easily done in the office. Start with the seated chest lift — this move opens your chest and stretches your back. Sit at the edge of your chair with your feet flat on the ground, and your hands rested behind you at the back of the seat, fingers pointing away. Inhale, lift your chest and then exhale before releasing your hands. Repeat this move five times.
Simple Exercises for Office Workers
Human beings have a natural affinity for elements of nature, which has the innate ability to heal our body and mind, as well as improve our mood and help us feel more relaxed. Japanese’s
Shinrin-yoku (which means “forest bathing”), is the idea of being in wild and natural places. Taking strolls in Zen gardens are ways to improve our overall well-being. They evoke a sense of serenity and inner peace that heals the mind, body and soul and allows one to set aside some time for self-reflection.
Don’t worry if there isn’t a Zen garden or park nearby. You can still relax by helping to tend to the office plants, or even better, build your own terrarium. Observing the plants growing day-by-day can be highly therapeutic; open terrariums or office plants can even help to eliminate odours and absorb pollutants in the air.
Relax your mind and find inner peace with a miniature Zen garden set that you could either make or buy. The repetitive act of combing the sand and arranging the stones has a calming effect and provides stress relief. It also trains the mind to focus on the present, freeing it from stray thoughts and worries.
Best Nature Walks in Singapore to Unwind with Nature
Are there times when you need to focus but are distracted in the office? Find some inner peace by listening to calming music and sounds of nature. The sounds of crashing waves, trickling raindrops and other sounds of nature are amongst the most soothing and pleasurable states. They can help the brain to relax, focus better and boost your efficiency at work.
Research has shown that employees who connect more with nature at work reported fewer stress-related complaints. Listening to nature sounds can help one recover from mental stress more quickly, minimise the negative effects of mental health issues like depression and improve your mood to be more positive. Check out YouTube as there are many sounds of nature videos that you can listen to.
video to last you for the next four hours.
Changing your mindset and having a positive attitude can make you happier. Learn to be more optimistic of the situations around you and you will realise that you are able to manage stress better.
Before you dive your head into rushing the last-minute presentation and stressing yourself out, grab some colour pencils for some creative doodling. The concentration of the mind and the positive emotions evoked through the spontaneous act of drawing keep your mind focused on the present moment which declutters your thoughts, improves overall mental wellness and makes one happy.
Doodling is certainly not a mindless activity as it actively engages your brain and hones the processes that help us to multi-task, focus and plan. You can also try your hands at origami and turn the colourful paper into creative animals and objects. Both are great ways to recharge your mind and de-stress.
Expressing Yourself Through the Arts
Take a few minutes to practise mindful breathing exercise every day. It will help your mind and body to relax. Mindfulness is the practice of focusing your attention on the present moment. Studies show that mindfulness helps to increase tolerance of negative emotions and works as a promising intervention for treating anxiety and mood problems.
Make the effort to take short breaks during work and incorporate some simple mindfulness techniques like taking deep breaths with your eyes closed. A short mindfulness exercise every day works wonders to help you re-focus and clear your mind.
Here’s 6 mindful exercises you can try today.
Mindful about Mindfulness
If you’re stressed out at work or feeling upset with an annoying colleague, don’t let the problem worsen by bottling it up. Rant to a friend or co-worker about it, and you’ll feel instantly better.
Sharing your troubles with your co-worker or friend can help you relieve stress and anxiety. You’ll also hear different perspectives on how to tackle these issues. By confiding your issues with the people you trust, you can also draw renewed strength from them, learn from their experiences and feel more energised to manage the work stress.
Plan your time well so that you can complete tasks on time. Break large tasks into smaller, manageable parts to prevent feeling overwhelmed. This will also help you avoid stress and procrastination as work will seem more manageable and less intimidating.
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This article was last reviewed on
Wednesday, August 12, 2020
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