How can I immediately reduce stress during work hours?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.Immediate stress relief in the workplace involves techniques that can be easily invoked. These techniques intervene in the production of cortisol, preventing it from escalating before it has a chance to do so. There is no need for special equipment or time off. All it takes is clever variations on the existing activities already taking place.
Breath work reboots your nervous system quickly. The 4-7-8 method prepares you for hard conversations. Inhale for 4 counts, hold for 7, exhale for 8. Do this 3 times. Your brain receives oxygen, and your blood pressure decreases. I teach this to clients before video call preparations.
Movement Integration
- Perform seated spinal twists during phone calls
- Tap feet rhythmically while reading documents
- Stand and sway during minute-long buffer times
Focus Techniques
- Batch notifications using app blockers hourly
- Use noise-canceling headphones for deep focus sessions
- Apply the Pomodoro method with 25-minute sprints
Sensory Resets
- Keep essential oils for quick scent therapy
- Use textured stress balls during meetings
- Sip cold water slowly to activate vagus nerve
Transform daily actions into relaxation tools. Walk around when on conference calls rather than sit. Doodle while brainstorming ideas to trigger creativity. Hum to yourself while typing emails. These tiny acts break the buildup of tension. One client was able to reduce his headaches by 70 percent using these micro-tech
During your next hour of work, if needed, you might use one of the above techniques. Set a reminder on your phone. Pay attention to the shoulders relaxing, allowing the breath to come from nearer the bottom of the lungs. These practices, with repetition, can become 'automatic.' Your whole workday, via numerous micro-moments of relief, is transformed.
Read the full article: Effective Stress Management at Work Techniques
