As part of Work Stress Week, Santé shares expert tips to relieve stress on the job. These simple, research-supported techniques help you reset quickly and return to your tasks refreshed and focused.
When a difficult customer call or last-minute childcare hiccup piles on the pressure, it's easy to forget to breathe properly. Shallow breathing leads to hyperventilation and a racing heart. Instead, practice diaphragmatic breathing from your belly—it requires less effort than chest breathing and promotes balance.
Abdominal breathing engages your diaphragm, fully oxygenating the lower lungs. Try this: Place one hand on your stomach and one on your chest. Inhale deeply three times, exhaling fully each time, ensuring only your stomach hand rises and falls.
Read also: 'Work Stress Week: What Matters for Your Job Satisfaction'
Chewing gum or sucking on a hard candy can boost your mood and performance. Studies from Swinburne University reveal it enhances multitasking and concentration. Keep a pack handy for instant stress relief.
Feeling overlooked or grappling with unspoken issues? Grab a notebook and vent for 10 minutes. Psychological research confirms that expressive writing helps individuals manage stress more effectively.
Green tea serves as a natural relaxant. Researchers at University College London found that participants who drank it post-stress had lower cortisol levels compared to those consuming other beverages.
Step outside during your break. Multiple studies highlight walking's powerful anti-stress effects. Fresh air and movement induce a meditative state, shifting your focus outward and providing space for reflection—often revealing that the issue isn't as overwhelming as it seemed.
Source: Santé March 2015. Text: Esma Linnemann
