Stress Management at Workplace

1. 5 Ways of Practising Stress Management – At Your Workplace • 1.) Deep Breathing – Full stomach breathing – rather than shallow chest breathing is recommended for managing stress and anxious thoughts in a better way. Once you’re sitting, try the count of 4-7-8, that is: • Breathe in through your nose to a count of 4 • Hold your breath to a count of 7 • Breathe out through your mouth to a count of 8 • Repeat this four times.

2. 5 Ways of Practising Stress Management – At Your Workplace 2.) Exercise – Regular exercise acts like an anti-depressant and brings down the level of Stress Hormone (Cortisol) in the body which is also responsible for making us feel anxious. Certain small exercises that can be done at your desk:

3. 5 Ways of Practising Stress Management – At Your Workplace • 3.) Writing – Writing about stress and about what is troubling you, helps you take a step back and consider your options more clearly. This greatly helps in removing emotional turmoil. For instance: • What is the uneasy feeling I am experiencing right now? Fear? Anxiety? Sadness? Hopelessness? • Did anything happen today or recently due to which I am feeling this way? • Can I do something about it? – if yes (or no), then I need to stop worrying and do what is necessary.

4. 5 Ways of Practising Stress Management – At Your Workplace • 4.) Mindfulness - A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique. For instance, starting with small steps – like savouring a cup of tea in the morning, even for as less as 2 minutes – being aware of every sensation while drinking it, like: • How strong is the flavour of tea? • Is the sugar more, less, or just right? • How warm is it?

5. 5 Ways of Practising Stress Management – At Your Workplace • 5.) Building Resilience & Hardiness – Resilience is the ability to bounce back after a hardship. Hardiness includes mainly the following: • Commitment – To be committed to my core values and to be genuinely involved in the activities and events around me. • Control – The belief that I can influence the events taking place around me through my efforts. • Challenge – It is the belief that change rather than stability is the normal mode of life that brings opportunities for personal growth.