2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
How was your summer? Hope most of you enjoyed your stay. But it is over, and you will have to change the relaxed state of rest to the rigid framework of the office. And this fact is already causing stress. And if some kind of conflict situation or an emergency is added to it, then you need to save yourself.
So how can you help yourself quickly deal with stress in the office, at work?
AND firstwhat you can do is go outside. But not to smoke, no. Smoking will only make your stress worse. You need to go outside for 5-10 minutes. Your brain needs to get different impressions. Change the lighting to daylight, hear new sounds, smells. Through them, the brain will receive new information and will be able to switch.
If there is no way to go outside, suitable second way - just walk to the cooler. But not to the nearest, but to the farthest cooler in your office. You can even go to another floor. And be sure to drink some water. If you have your own cup, go wash it. You need to "go out" this stress, dispel it through movement.
The third the way is to engage in conscious breathing. It means not just breathing, but
watch your body at that moment. You can put your hand on your stomach and focus on the sensations of how your hand moves. Cover your eyes. If possible, turn on pleasant music through the headphones. And stay in this state for 4-5 minutes. Has your attention fled for new thoughts? Bring it back to the sensations in the body, over and over again. It is important that your mind switches from problems in thoughts to sensations in the body.
Next, fourth a method similar to the previous one and is also based on breathing. But we add visualization to breathing. Imagine that stress is in your body in the form of some kind of image. It can be fog or something else, it doesn't matter. Accept the first image that comes. And gradually release it from your body. Breathe slowly and deeply as you watch the stress leave your body.
If we talk more about bodily practices, then my favorite shaking helps very well. And this fifth way. You need to shake your whole body and literally shake the stress out of it. To do this, remove your shoes if they have heels. Feet parallel, feel with them how you stand firmly on your feet. The spine is straight, the head is slightly lowered forward. And slowly start shaking your hands. Then we attach the shoulders, shake our hands completely. Next, we connect the legs, the whole body, even the head. 2-3 minutes of intense shaking and you are stress-free.
Sixth the way I call "melted ice cream". Sitting on a chair, imagine your body "melting". Starting from the top of the head, from top to bottom, all muscles relax. The forehead, the corners of the eyes and lips - all this goes down, melts. The shoulders spread, the spine is rounded. Sit back in your chair. And now the whole body is relaxed, the muscles seem to flow down. Do this all the way down to your toes. And keep your focus on the sensations in the body.
Seventh way. If there is no way to work with the body, occupy your mind. It is important for him to switch. Any counting techniques will help you with this. Yes, just start counting all the items in the office. Out of earshot, of course. Only the chairs can be counted. Or windows. Or all objects of the same shape, for example, only square. Or items of the same color. First, only green, and then only gray. It is important to give the mind the opposite direction from the stressful situation. There are a lot of options with a score, try it!
Eighth way. Take a pen, a piece of paper and start writing down whatever thoughts come to your mind. Describe your feelings, experiences, your anger. Here you do not need to write correctly, build sentences, observe spelling and punctuation. It is important to write down everything that comes. If you get stuck on a single word, such as "anger," write it over and over again. Ten, twenty, thirty, until a new one comes. It is important to write by hand! Then just tear or burn the paper.
And one more, ninth way to quickly get out of stress. Get organized on your desktop. Throw away unnecessary papers, broken pens, and unnecessary items. Wipe the dust off the table. Move your computer or nightstand.
When you tidy up your desk, you tidy up your head as well. And this not only switches, but also releases your energy. And along with unnecessary papers, stress will go away.
If you find it difficult to cope with stress on your own, come to the consultation, we will sort it out together!
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