Reducing Stress at Work

Reduce Stress at Work

Tuesday, January 15th, 2008 | Stress with

Reducing Stress at Work
By Rod Berglund

Sixty hour work weeks, deadlines, and difficult customers can all cause us to become strained and stressed. Stress can increase blood pressure, raise cholesterol, and in severe cases cause ulcers and other intestinal problems.

One way to avoid these potential problems is to find ways to reduce stress while at work. If your employer provides you with an on site work out area and equipment then a thirty minute work out, perhaps at lunch would be one way to reduce stress and improve your overall health. For those that do not have access to such facilities, here are some suggestions.

Controlled Breathing Meditation

A simple meditation technique that can be learned quickly and used almost anywhere is the controlled breathing meditation. Follow these steps:

Find a quiet and comfortable place where you can meditate. Make sure that you will not be disturbed. This technique can be performed either sitting down or lying down.

Get comfortable. Loosen any tight clothing and do not to cross your arms or legs as this may cause you to move during the exercise. It’s ok to move, but less is better.

Once in a comfortable position, take a deep breath, inhaling slowly but steadily from the bottom of your lungs. Hold the breath in for the count of two and then release it. Repeat this deep breathing two more time.

Now breathe normally and start to shift your attention to your breath. Notice that your breathing is deeper and steady. Pay attention to your body as it relaxes. Imagine that with every “in” breath; you pull in fresh energy and that with every “out” breath; you release your stress.

Don’t worry about doing it right or how you should be feeling. Every time you practice this meditation technique, it may be different. Go with the flow of the experience. Practice makes perfect.

Music Meditation

When meditating one of the simplest ways to control your breathing and relax your mind is to listen to music. At work you will probably want to utilize a personal music device like a mp3 player or PDA with head phones.

For optimum health and to release the most alpha waves our pulse rate whilst resting should be between 60 and 110 beats per minute.Listening to something with a slower beat or a similar beat to our desired resting rate will effectively bring your body and mind to relax and imitate the desired rate quicker than if simply sitting in a quietened room.If used correctly, music can enhance the experience and also quicken the effects of meditation.

Some people do prefer to practice in a silent room without distractions but there are others who prefer to meditate with music.The more you practice how to meditate, the more you will be able to deal with things that would have bothered you in the past. This simple meditation exercise has allowed me to reduce stress and aggression from my life.

Guided Meditation

Guided meditation involves music and someone either in a classroom environment or via a recording coaching you on your meditative journey. There are many recordings available that will guide you on a meditation. Utilizing your personal dvd player and a quiet area, an effective stress relieving and relaxing meditation can be achieved.

Although you may not think of work as conducive to meditation remember this. The more relaxed and the less stress you feel, the healthier and happier you will be at work. Healthier and happier employees are more productive, absent less, and cost medical insurance program less.

Rod is an online researcher and marketing professional. His blog Relaxation Techniques 101 is devoted to the art of relaxation and meditation.

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