Was tun Sie, wenn Sie Stressabbau bei der Arbeit benötigen?

There's a reason why breathing is considered one of the easiest and quickest ways to reduce stress at work because it works! Slow breathing activates your Vagus nerve which is the primary driver of your rest and digest response. A simple breathing exercise to try is the physiological sigh. Breathe in twice through your nose and then exhale slowly through your mouth.

Take a moment to engage in deep breathing exercises. Slow, deep breaths can activate the body's relaxation response, helping to reduce stress and promote a sense of calmness.

One thing that I found useful is activating chandra nadi. It provides instant relief from stress and overthinking. Your breath is your anchor—it holds the key to managing your nervous system. Here’s this quick technique to practice during work hours: 1️⃣ Pause & Ground Yourself Sit up straight, feet flat on the ground. Close your eyes if possible (or gaze softly). 2️⃣ Activate Your Chandra Nadi 🌙 Block your right nostril with your thumb. Inhale deeply through your left nostril for a count of four. 3️⃣ Exhale to Let Go Exhale slowly through the same nostril for a count of six. Repeat this cycle for 3–5 minutes.

Based on my own experience, I find it helpful to take short breaks. 📌 I suggest stepping away from your desk for a few minutes to stretch or go for a walk. 📌You can also try deep breathing exercises right at your desk or listen to calming music with headphones. 📌Connecting with a supportive coworker for a quick chat can also lighten the mood.

Assess your workload and prioritize tasks based on urgency and importance. Breaking tasks down into smaller, manageable steps can help alleviate feelings of overwhelm and make the workload more manageable.

Seeking support is key for stress relief at work. Talk to trusted colleagues or supervisors for advice and assistance. Join support groups or utilize employee assistance programs for coping strategies. HR departments offer resources like counseling services or flexible work arrangements. Professional help from a stress management coach or therapist can address significant stress. Practice active listening with compassionate listeners and set clear boundaries to maintain well-being. Overall, seeking support is essential for managing stress and prioritizing self-care at work.

On my personal experience i take a short break or move from the desk for few minutes - if possible some fresh air. Divert it by calling a friend/family who does not have any context related to work and who always have positive attitude. when you are relieved from stress analyze why did you get into that situation and what could you have done it better to avoid similar situation.

It can start with a simple grounding technique. My personal favorite is the 5-4-3-2-1 method. 5 - Acknowledge five things you can see around you. 4 - Notice four things you can touch. 3 - Pay attention to three things you can hear. 2 - Recognize two things you can smell. 1 - Focus on one thing you can taste. If possible, take a moment to savor a taste or flavor, such as a sip of water, a piece of fruit, or a mint.

Find ways to incorporate moments of joy and positivity into your workday. This could involve taking short breaks to engage in activities you enjoy, connecting with supportive colleagues, or incorporating elements of fun into your tasks.

Make time to actually focus on getting your work done. It can be so noisy and distracting throughout the day, with people coming by your desk and endless meetings consuming precious time. Your inability to get work done can be very stressful and push you into completing it outside of standard hours. -Know your boundaries -Prioritize wisely -Eliminate the non-essential -Block times on your calendar to get stuff done. -Question the need to attend all meetings. -Use headphones with soothing music or just to block out sound so you can concentrate. As you employ these strategies, watch your stress levels decrease and your satisfaction soar!

What could support your emotions and mental status during your working day and potentially reduces the stress: 💦🌿 Use pure essential oils in a diffuser, personal inhaler or topically 👌🙌Emotional freedom technique (tapping) 🍲🍎 Blocking time in your calendar for lunch break and regular breaks (especially if you work from home and could forget about taking a rest) 😇😍Be kind and understanding to yourself 😱😰Be honest with yourself first and then with managers/colleagues/family if you constantly feel overwhelmed and stressed, analyse what mainly causes it and what could be changed/approached differently 💞🤗 Don't forget - you are important, every minute you invest in your personal well being worth it