How can I immediately reduce stress during work?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Workplace stress can occur unexpectedly during stressful conversations or brief deadlines. Immediate techniques for gaining composure and returning to your desk are available. These techniques can be achieved in minutes, solely by utilizing the body and mind. I've taught these consistently to people.
4-7-8 Breathing
- Inhale deeply through nose for 4 seconds expanding diaphragm
- Hold breath comfortably for 7 seconds oxygenating blood
- Exhale slowly through mouth for 8 seconds releasing tension
- Repeat 4 times lowers heart rate within 90 seconds
Acupressure Points
- Press firmly between thumb and index finger for 30 seconds
- Massage inner wrist crease with thumb reducing nausea
- Apply pressure below knee cap for general calm
- Stimulate earlobes to release endorphins blocking stress signals
Sensory Grounding
- Identify 5 visible objects naming colors and textures
- Notice 4 physical sensations chair pressure clothing feel
- Listen for 3 distinct sounds separating background noise
- This technique anchors you in the present moment instantly
Desk stretches offer physical relief to long sits. Rotate your wrists clockwise and counterclockwise to relieve tension. Tilt your head gently toward each shoulder and hold for 15 seconds, and roll your shoulders back and forward. These motions ease stiffness and improve circulation immediately.
Guided nature visualizations provide escape for the mind. Visualize yourself in a forest or on a beach for two minutes with your eyes closed. Note the sensory details: sounds of birds, rhythms of waves, scents of pine. You can find free apps such as Calm, which provide short sessions.
Water splashes are a natural physiological calming technique. When you go to the bathroom, run cold water on your wrists for 20 seconds. This cools the pulse points and lowers your body temperature. The shock response triggers your parasympathetic nervous system, shifting you from a state of panic to one of calm.
Always have these strategies handy for anxious moments. Work on one technique a day until it becomes second nature. By increasing the frequency with which you use the method, you build resilience, which will lead to more manageable reactions over time. Keeping your toolkit at the ready will help you navigate overwhelming times to manageable ones.
Read the full article: 10 Effective Stress Relief Techniques at Work
