Health Effects of Workplace Stress
How can you deal with stress at work?
Here’s the truth:
“You can’t change the entire work environment, but you can change how you face that environment.”
That’s why I want to give you a simple tool I used as an athlete to reduce stress.
It’s called PMR – Progressive Muscle Relaxation.
It’s similar to Body Scan Meditation, but with superpowers.
Let’s get started.
THE PREPARATION
→ Find a quiet and comfortable place to sit or lie down
→ Remove any type of distraction and put away all tech devices
→ Wear something comfortable, and if you have a belt, loosen it
→ Now we can start
1. Hands Relaxation
→ Close your eyes and take a deep breath
→ As you breathe in, clench your fists and feel the tension in your hands and forearms
→ Hold your breath for 5-10 seconds
→ Breathe out fully and release the tension in your hands so that they are free and relaxed
→ Focus on the sensation of relaxing for 15-20 seconds
2. Arm and Shoulder Relaxation
→ Breathe in, raise your arms, and flex your biceps, triceps, and shoulders
→ Hold your breath for 5-10 seconds
→ Breathe out, slowly lower your arms, and release the tension
→ Pay attention to the sensation of your muscles relaxing for 15-20 seconds
3. Face and Neck Relaxation
→ Breathe in deeply, scrunch up your face, and tighten the muscles in your forehead, around your eyes, and in your jaw
→ Hold your breath for 5-10 seconds
→ Breathe out and let go of the tension in your face and neck
→ Let your facial muscles soften, and focus on the feeling of relaxation for 15-20 seconds
4. Chest and Abdomen Relaxation
→ Take a deep breath in and expand your chest
→ Hold your breath for 5-10 seconds
→ Breathe out slowly and completely, and let go of the tension in your chest and abdomen
→ Feel the relaxation spreading through your upper body for 15-20 seconds
5. Legs Relaxation
→ Breathe in and tense the muscles in your thighs by pressing your knees together
→ Hold your breath for 5-10 seconds
→ Breathe out, release the tension, and let your legs go limp
→ Focus on the sensation of relaxing in your thighs and calves for 15-20 seconds
6. Full-Body Relaxation
→ Take a few deep breaths, inhaling positive energy, and exhale any remaining tension
→ Scan your entire body. Note any residual tension and let your body dissipate as you continue to breathe deeply