We know many Observe readers have busy jobs in the city, so we have compiled a list of simple yet effective techniques to reduce stress!
People are often sceptical about this technique before trying it, but the number of people who swear by daily meditation prove its worth. It doesn’t have to be for an hour on a yoga mat; it can just be 10 minutes per day merely sitting at the end of your bed (we prefer morning meditation before work). The more you meditate, the more comfortable you will find it and the longer you will be able to meditate without your mind wandering. Individuals who meditate regularly report feeling increased concentration and gratitude and say they feel less stressed, more relaxed, more energetic and able to think more creatively. If you are unsure how to go about meditation, many apps can guide you through the process and also remind you to meditate, for example, 'Headspace'.
When you feel stressed trying to meet deadlines or anxious about an important meeting or presentation–remember to breathe! Stop what you are doing, even if you are sitting at your desk, and simply breathe-in through your nose–hold for 4 seconds and breathe out through your mouth. After the initial first breath, continue to breathe-in for 4 and out for 4 until you feel relaxed. If you are stressed all the time at work rather than at peaks throughout the day, it is advisable to set a reminder on your phone to remind you to ‘breathe’ once every hour. Long-term stress makes the body release cortisol and adrenaline which when released daily can lead to elevated blood pressure, acne and a suppressed immune system.
When you consider that we often work without any break from at least 9 am - 5 pm it makes you realise how important a lunch break is. You can’t think about work for 8 hours straight then go home and expect your brain to know to stop thinking about work suddenly. You must make an effort to have at least a 30-minute break during the day in which you do not respond to any work emails or calls and where you can completely stop thinking. Try going for a walk or simply sitting on a park bench and watching the world go by. This tip is especially important for those who find it difficult sleeping or dream about work when they do. Break up your day with at least one 30-minute break and a 5-minute break at least every 2 hours.
It is understandable if once a week you would like to use your commute into work to catch up on emails; however, we advise using this time for the rest of the week to relax or enjoy distraction-free reading or listening. Perhaps by reading a book, listening to a podcast or relaxing meditation music or just sitting in silence with your eyes closed, while practising controlled breathing.Agree or disagree with anything we have said; would like to see more articles like this or suggest a new topic? Please do let us know at email@example.com