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