11 Positive Ways To Manage Work-Related Stress

tasks you must do, those you would like to do, and those that can wait. Don’t schedule too much. And build in time for interruptions.

Take a break

Hourly mini-breaks during which you stretch your shoulders, back, and neck can provide physical stress relief. This in turn can reduce mental stress.

Be realistic

Stop promising to do more than you can handle. Be polite as you say, “With the workload I have, I can’t take on more at this time.”

Repeat yourself

Every day, plan to spend some time at rest, but not asleep. Sit in a comfortable chair, close your eyes, and relax your muscles.

Then, focus on breathing regularly as you continuously repeat one simple word, such as “peace,” “relax,” or “om,” aloud or silently. Continue until your muscles and mind are relaxed.

Try muscle relaxation

Sit or lie down, if you can, and close your eyes. Starting at your head, tense your face by clenching your teeth and furrowing your brow. Hold the tension for 5 seconds, then release it. Next, tense your shoulders by bringing them up to your ears. Hold for 5 seconds, then release. Next, tense your arm muscles and hold for 5 seconds, then release. Continue to tighten and release each group of muscles in your body until you reach your toes. Focus on the warmth and heaviness of your body as you relax. Breathe gently for a few moments, then open your eyes.

Visualize

Sit or lie down and close your eyes. For 5 to 10 minutes, imagine you’re in a place you love like the beach, the mountains, or the house you grew up in. Breathe slowly and deeply as you imagine what you see, feel, hear, taste, and smell in your special place.