De-stress exercises

Workplace stress can manifest as physical symptoms such as fatigue, headaches, indigestion, insomnia, and anxiety. However, the good news is that managing stress can significantly improve your productivity and overall well-being. One effective technique is defusing thoughts that can lead to exasperating stress, offering a path to relief and a more enjoyable work experience.

Research has shown that quietening the mind requires repetition and practice of various techniques to change thinking patterns. Negative or obsessive thoughts can increase stress and be unhelpful or destructive to an individual’s well-being. The exercises can use methods of visualisation and thought awareness to assist in being present. This can help to recharge energy, taking time out or simply to feel refreshed. Taking a few big deep breaths can be helpful to relax the mind. Here are some simple exercises that can be incorporated into everyday life.

Thought patterns

Remember, you have the power to change your thought patterns. Practice shifting negative thinking into positive by saying to yourself:

"In this moment, if everything was going to feel perfect exactly the way it is, how would that feel? How would I see things now, and what would I be telling myself? What would happen if I imagined that exactly what is happening at the moment is something that I planned?”

Instead of feeling like things are happening to you, imagine that you are in control, and it is your choice the way things are happening. This shift in perspective can be empowering and can help you manage stress more effectively.

Stress can be exaggerated when we think about things that will never happen. Ask yourself:

“How in this moment can I focus on what is happening in the here and now? Because it is unlikely that any of the thoughts I am having will ever happen. Perhaps I can trust myself that I can deal with whatever it is when the time is needed.”

Taste exercise

Sit at a desk with a cup of tea, coffee, or juice, initially smelling the aroma or scent as you take big breaths and then look at the colour of the beverage. Take a sip as if it is the first time in your life that you are tasting the beverage. Allow your thoughts to concentrate on the experience, making it as enjoyable as possible. This exercise can easily be used in the same capacity as when you eat.

Visualisation exercise

Take three big deep breaths as you close your eyes, and as you breathe in, imagine a square as you count to five, visualising the line at the top; hold your breath for a count of five, visualising the sideline and then continue imagining the lines of the square as you breathe for counts of five.

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