If you’re like most people, work can be a stressful place. The demands of the job, the constant pressure to succeed, and the never-ending to-do list can take their toll on your mental health. This is why it’s important to have some stress-relieving activities that you can do at work to help you relax and recharge. In this blog post, we will discuss 25 different stress relief activities that you can do to reduce stress and improve your productivity!
- 1 Defining Stress At Work
- 2 25 Stress-Relief Activities For Work
- 2.1 Identify Your Triggers
- 2.2 Take A Break
- 2.3 Talk To Someone
- 2.4 Organize Your Workspace
- 2.5 Practice Mindfulness
- 2.6 Express Gratitude
- 2.7 Make A List
- 2.8 Try Grounding Exercises
- 2.9 Hydrate
- 2.10 Eat Healthily
- 2.11 Listen To Music
- 2.12 Indulge In Journaling
- 2.13 Take A Break From Technology
- 2.14 Get Up And Move
- 2.15 Take A Mental Health Day
- 2.16 Run Errands During Breaks
- 2.17 Make Time For Yourself
- 2.18 Prioritize Your Tasks
- 2.19 Use Essential Oils
- 2.20 Take A Nature Walk
- 2.21 Change Your Perspective
- 2.22 Use Stress Balls
- 2.23 Color Or Draw
- 2.24 Focus On Your Breathing
- 2.25 Seek Therapy
- 3 Benefits Of Stress Relief Activities
- 4 Conclusion
- 5 A Word From MantraCare Wellness
Defining Stress At Work
First, let’s take a step back and define what we mean by stress. Stress is the body’s response to any demand placed upon it. It can be caused by physical demands (like lifting heavy objects or being in a high-pressure situation) or mental demands (like meeting deadlines or dealing with difficult people). When we experience stress, our body releases hormones like cortisol and adrenaline, which prepare us to either fight or flee from the perceived threat. This “fight-or-flight” response is meant to protect us from harm, but when it’s constantly triggered by everyday workplace demands, it can take a toll on our health.
There are two main types of stress that we experience at work: eustress and distress.
Eustress is a type of stress that motivates us to perform at our best. It’s the kind of stress that we feel when we’re working on a project that we’re passionate about or when we’re meeting a deadline.
Distress, on the other hand, is a type of stress that overwhelms us and makes it difficult to concentrate or be productive. This is the kind of stress that we feel when we’re bogged down by a never-ending to-do list or when we’re constantly dealing with difficult people.
While some amount of stress is inevitable in any job, it’s important to find ways to manage your stress levels so that they don’t become overwhelming. Luckily, there are several stress relief activities that you can do to feel better at work.
25 Stress-Relief Activities For Work
Now that we have talked about stress at work, we will now discuss some stress relief activities to combat the overwhelming feelings.
Identify Your Triggers
One of the best ways to manage stress is to identify your triggers and try to avoid them. If you know what sets off your stress, you can take steps to avoid those situations or be prepared for them when they do occur.
Take A Break
Sometimes, the best way to deal with stress is to simply walk away from the situation. Get up from your desk and take a quick walk around the office. Or step outside for some fresh air. Taking a few minutes to yourself can help you clear your head and come back to your work refreshed and ready to tackle the task at hand.
Talk To Someone
If you’re feeling stressed, talking to someone can be a great way to relieve some of that tension. Sometimes, it can help just to vent about what’s causing you stress. Other times, they may be able to offer helpful advice or perspective on the situation. Either way, talking to someone can help you feel better and make it easier.
Organize Your Workspace
A cluttered desk can add to your stress levels. Take some time to organize your workspace so that it’s more efficient and less chaotic. You’ll be surprised how much of a difference it makes!
Mindfulness is a type of meditation that involves focusing your attention on the present moment. It can help you to become more aware of your thoughts and feelings, which can in turn help you to better manage stress. There are several different ways that you can practice mindfulness at work. For example, you could try a mindfulness exercise like mindful breathing or progressive muscle relaxation. Or you could simply take a few moments throughout the day to focus on your breath and be aware of your surroundings.
It’s easy to get caught up in all of the things that are causing you stress. But taking a step back and expressing gratitude for the good things in your life can help you to better manage stress. Think about all of the things that you’re thankful for, both at work and in your personal life. Expressing gratitude can help you to feel more positive and less stressed.
Make A List
Making a list of everything that’s causing you stress can be a helpful way to identify your triggers and start taking steps to avoid them. But it can also be a useful tool for managing stress on a day-to-day basis. When you’re feeling overwhelmed, simply take out your list and start crossing off items one by one.
Try Grounding Exercises
Grounding exercises are a type of mindfulness practice that can help you to feel more connected to your body and the present moment. They can be especially helpful when you’re feeling overwhelmed or stressed. There are several different grounding exercises that you can try, but some of the most popular ones include:
- progressive muscle relaxation
- mindful breathing
- butterfly hug
- 5-4-3-2-1 technique (5 things to see, 4 things to touch, 3 things to hear, 2 things to smell, 1 thing to taste)
Drinking plenty of water is important for overall health, but it can also help to reduce stress levels. When you’re dehydrated, your body is less able to handle stress. So make sure to drink plenty of water throughout the day!
What you eat can have a big impact on your stress levels. Eating unhealthy foods can make you feel sluggish and low on energy. On the other hand, eating healthy foods can help you to feel more alert and focused. Make sure to include plenty of fruits, vegetables, and whole grains in your diet. And try to limit processed foods and sugary drinks.
Listen To Music
Listening to music can be a great way to relax and de-stress. Put on your headphones and listen to some calming music. You may even want to try some relaxation techniques like guided imagery or progressive muscle relaxation while you listen.
Indulge In Journaling
Journaling can be a great way to deal with stress. It can help you to vent about what’s bothering you and get all of your thoughts and feelings out on paper. You may also find it helpful to journal about things that you’re grateful for.
Take A Break From Technology
Technology can be a source of stress. If you’re feeling overwhelmed, take a break from your devices and disconnect from the digital world for a while. Spend some time offline doing something that relaxes you, like reading or spending time in nature.
Get Up And Move
Sitting in the same position all day can be stressful in itself. Get up and move around every few hours to relieve some of the tension that comes from sitting in one spot for too long. Even just a few minutes of stretching or walking can make a big difference.
Take A Mental Health Day
When you’re feeling overwhelmed, take a few minutes to do something that’s not work-related. Check your email, read a book, or take a quick walk around the block. Taking a mental break will help you come back to your work refreshed and with a clear mind.
Run Errands During Breaks
If you have errands to run, do them during your lunch break instead of after work. This will help you to avoid feeling rushed and stressed when you’re trying to get things done after a long day.
Make Time For Yourself
In addition to taking breaks throughout the day, it’s also important to make time for yourself outside of work. Dedicate some time each week to do something that you enjoy, like going for a walk or taking a yoga class. This will help you to relax and de-stress so that you can better manage your stress levels at work.
Prioritize Your Tasks
Trying to do everything at once can be overwhelming and stressful. Instead, prioritize your tasks and focus on one thing at a time. This will help you to stay focused and avoid feeling overwhelmed.
Use Essential Oils
Essential oils can have a calming effect on the mind and body. Try diffusing some lavender oil in your office or rubbing some on your wrists when you’re feeling stressed.
Take A Nature Walk
Spending time in nature can help to reduce stress levels. If you have a lunch break, try taking a quick walk outside. Or if you live close to work, consider walking or biking to and from instead of driving.
Change Your Perspective
When you’re feeling stressed, it’s easy to get caught up in negative thinking. But changing your perspective can make a big difference. Instead of dwelling on what’s stressing you out, focus on the positive things in your life. This will help you to feel more balanced and less overwhelmed.
Use Stress Balls
If you find yourself feeling stressed, try using a stress ball. Squeezing and releasing the ball can help to release some of the tension that you’re feeling. It also gives you something to focus on other than what’s stressing you out and makes you feel less alone.
Color Or Draw
Coloring or drawing can be a great way to relax and de-stress. If you don’t consider yourself an artist, that’s okay! There are plenty of coloring books available that are specifically designed for adults.
Focus On Your Breathing
One of the simplest and most effective ways to reduce stress is to focus on your breathing. Take a deep breath in through your nose and exhale slowly through your mouth. Repeat this several times. You may even want to close your eyes and focus on nothing but your breath.
Finally, if you’re struggling to manage your stress levels, consider seeking therapy. A therapist can help you to understand and manage your stress healthily. Many therapists offer their services through virtual modes via chat or calls. This makes it easier to access therapy even while at work.
These are just a few of the many different activities that you can do to relieve stress at work. Try out a few of these activities the next time you’re feeling overwhelmed and see how they help you relax and recharge. With a little effort, you can make your workday more productive and less stressful!
Benefits Of Stress Relief Activities
There are many benefits to incorporating stress relief activities into your daily work routine. They help to:
- Reduce stress levels
- Improve your mood
- Increase productivity
- Boost your immune system
- Keep your mind and body refreshed
- Regulate emotions
- Boost good moods
- Enhance your creativity
- Lower blood pressure
- Improve sleep quality
These benefits not only contribute to better work performance but also enhance the personal well-being of individuals. These activities also have a huge influence in regulating and ensuring an overall happy and healthy lifestyle.
Stress relief activities are a great way to reduce stress and improve your overall well-being. They also help you navigate through difficult and overwhelming work tasks. So next time you’re feeling overwhelmed, take a few minutes to do something that will help you relax, recharge as well as diffuse stress. Your body and mind will thank you!
In conclusion, there are many different stress-relieving activities that you can do to help you relax at work. Get up and move around, take a mental break, run errands during breaks, make time for yourself outside of work, prioritize your tasks, use essential oils, take a nature walk, change your perspective, use stress balls, color, or draw, and focus on your breathing. With a little effort, you can make your workday more productive and less stressful!
A Word From MantraCare Wellness
Employee wellness programs are the key to improving employee motivation, productivity, and retention. At MantraCare Wellness, we have a team of health experts, counselors, and coaches who serve corporate employees with 10+ wellbeing programs including EAP, Employee Diabetes Reversal, Corporate MSK, PCOS, Employee Fitness, Corporate Yoga, Employee meditation, and Employee Smoking Cessation.