| Reduce
Work Stress by Learning to Relax
Working in a high-stress environment can take
a toll on your mental and physical health. It
can also take the joy out of life -- if you
let it.
Fortunately, you can take steps to help relax
and keep job stress from getting the best of
you.
Moreover, "practicing relaxation techniques
can improve your ability to think clearly,"
says Warren Huberman, Ph.D., senior psychologist
at the Joan and Joel Smilow Cardiac Rehabilitation
and Prevention Center at New York University
Medical Center. "When you're relaxed, the
quality of your work will improve."
Using the following techniques throughout your
workday will help you manage your stress, feel
better and get more done.
Breathe deeply
Taking a few deep breaths is one of the most
powerful techniques available to quickly lower
your blood pressure and slow your pulse.
"Pick a number, say 25, and count backward
on each breath until you get to 1," suggests
Dr. Huberman. Or teach yourself to relax on
cue by picking a word such as "calm."
Slow your breathing slightly while repeating
the word.
"If you practice relaxation while repeating
a word such as 'calm,' the word itself eventually
becomes a cue to relax," he says.
Another technique: While concentrating on your
breathing, close your eyes and picture yourself
bathed in a blue light.
Go for a walk
To physically break the stress cycle, "walk
around the block or to a different part of the
building," says Dr. Huberman. "People
often make jokes about feeling chained to their
desks -- but very often, they're not."
Take time to reflect
Besides these short-term, stress-reducing techniques,
investigating the causes of your stress also
can help. It's vital to explore your life and
its stress sources.
Ask yourself: Am I doing what I like with my
life? Are the decisions I've made genuine, or
am I living somebody else's expectations? What
steps could I take to improve my life?
You can have the time of your life in a stressful
job that you really want to do. The work doesn't
affect your health adversely because you've
made the decision and have control. You start
running into problems with stress-related issues
when you relinquish control.
Take care of yourself
Paying extra attention to your health when
you're under heavy stress is crucial. The following
suggestions can keep you on the right track:
| • |
Exercise
regularly. Walking, cycling, dancing
and doing other aerobic exercise can improve
your mood. |
| • |
Eat a healthful
diet. To boost your energy, eat a
healthful diet rich in fruits and vegetables,
whole grains and low-fat foods. |
| • |
Don't abuse substances.
Alcohol and illegal drugs are closely
linked to depression. Their use can contribute
to or worsen your condition. |
Copyright 2003 Health
Ink and Vitality Communications, 780 Township
Line Road, Yardley, PA 19067, 1-800-524-1176
Publication: Vitality Working Smart
Publication Date: 2003
Author: Barbara Floria
Source: Psychologist Warren Huberman, Ph.D.
Online Editor: Dianna Sinovic
Online Medical Reviewer: Cynthia Godsey, M.S.N.,
F.N.P./C., Gordon Lambert, M.D.
Date Last Modified: 7/14/03 |
