Ten Simple Ideas for Stress and Anxiety Relief at Work

Did your boss just yell at you? Was a customer rude? Are you super-stressed about a report due at work? If so, there are several simple techniques you can use for stress and anxiety relief.

Be Aware of Your Body

The first trick to fast stress and anxiety relief is in knowing when you are tense. What does tension feel like for you? Do your shoulders tighten up? Does your jaw clench? Make it a point to “check in” with your body a few times a day. If you find signs of tension, it’s time to activate some plans for stress and anxiety relief.

Get Moving

Stand up and stretch, take a walk, go jogging on your lunch hour, or schedule a twenty-minute workout at the end of the day. Moving your body is one way to relieve stress and anxiety quickly.

Take Time to Breathe

Go into your office, cubicle, or some other place where you will not be interrupted. Take a deep breath. Inhale through your nose, hold your breath for a count of three, and exhale through your mouth. Do this ten times, and you will feel the tension in your body melt away.

Use Imagery

Another surefire method for stress and anxiety relief is to imagine yourself someplace else, someplace you find relaxing and comforting. Many people imagine a favorite spot in the wilderness, or a favorite room in their house.

Challenge Irrational Thoughts

As you become more upset, your thoughts may become more irrational and catastrophic. (For instance, “If I don’t get this report finished on time, I’ll lose my job, and my wife will divorce me, and I’ll end up homeless…”) Stop the irrational thoughts as soon as you notice them and replace them with a more realistic assessment. “Asking for a two day extension won’t be the end of the world,” or, “If I take a deep breath and focus, I can bring this in on time.”

Break Large Tasks into Small Steps

If you’re overwhelmed at the idea of completing a large project, break it up into small steps. Give yourself a little reward, like a trip to the soda machine or a five-minute mini-break after completing each tiny step.

Lay Off Caffeine and Sugar

Ever seen a two-year old get completely wired after eating a couple of cookies or drinking a pop? That’s exactly what happens to adults when we take in too much sugar or caffeine. But since we can’t very well run around the office making airplane noises, we carry the stress in our bodies.

Take a Play Break

Some professionals keep “squish” balls at their desk to squeeze for fast relief of stress and anxiety. Other people take a few minutes to play a game at www.addictinggames.com. They’re quick (less than five minutes), easy to play, and many don’t require a download.

Blow Off Steam…Judiciously

There’s nothing wrong with venting a little, but words spoken in anger can haunt you for a long time if they’re read or overheard by the wrong person. Don’t put anything in email you don’t want the whole office to see.

Don’t Expect To Avoid All Sources of Stress

Finally, remember that it’s natural to feel stress when you leave your comfort zone. Some stress must be endured as you expand your horizons, learn new tasks and earn new responsibilities. That kind of stress may not be much fun, but in the long run, it’s worth it!

Three Stress Relief Activities For Kids

When talking about the stress that today’s children experience there are two basic schools of thought. One school says that there is no added stress and that the stress level of today’s generation of children is no different than previous generations of children. The other school of thought states that the children of today are under enormous pressure to succeed academically and socially. This school of thought further asserts that because of these increased pressures there is tremendous stress that is experienced.

Regardless of which school of thought the reader may be associated with, it is important to practice stress relief activities for kids at an early age. These stress relief activities for kids will help the young child to cope with any stress that they are currently experiencing and will create good habits in dealing with stress in later life. A few stress relief activities for kids include the involvement in hobbies, practicing meditation and calming activities before bedtime.

Hobbies

One simple but powerful stress relieving activity is through the use of a hobby. A hobby is that activity that is practiced or accomplished in which there are no expectations. It is simply a pastime that is done for the sheer enjoyment of the enthusiast.

A hobby can be the involvement in a sport, creation of a craft, woodworking, coin collecting, etc. Examples can include the playing of chess, bowling or playing softball, working in the woodshop building a bird house, etc. Again, the purpose of taking up a hobby as a stress relief activity for kids is to provide a diversion and not an additional activity that requires the person to excel or be the best.

Meditation

Another excellent stress relief activity for kids is through the use of meditation. Meditation is simply a time set-aside during the course of the day to release the mind from the bombarding thoughts of the day. This is simply accomplished by concentrating on one’s breathing and releasing the thoughts that would endeavor to enter the mind.

Also, another technique to help facilitate meditation and practicing stress relief activities for kids is through the vocalization of a mantra. A mantra is simply a word or number of words that help the individual to meditate. When the mantra is vocalized the other thoughts are diffused and oneness with the individual’s spirit is obtained.

The use of meditation not only helps to relieve stress, but has a powerful effect on the other physiological functions. One of those physical benefits of meditation is a reduction in blood pressure.

Calming Activities Before Bedtime

Of all the stress relief activities for kids, probably the most practical is the use of calming activities before the child’s bedtime. This can be simply accomplished by turning off the television an hour or so before bedtime. This simple measure will allow the child to begin their resting period and calm down before going to sleep.

Also, before bedtime, other stress relief activities for kids can be incorporated. Therefore, practicing meditation, yoga or enjoying a relaxing bedtime story can do wonders to reduce the stress level in the child or can help to create good habits as they mature into adulthood.

The Benefits of Stress Relief Balls

Work causes stress in all of us, and we all deal with our stress in different ways, whether it is in the silence of our respective cubicles or by venting our frustrations through cursing and shouting at our co-workers.  One way more and more people are dealing with stress in the workplace is by squeezing stress relief balls.  Stress relief balls have grown in popularity so much that some companies are giving them to employees and many salesmen give them away as a way to promote their products.  The most obvious benefit of stress relief balls is that they might cut down on all the cursing and shouting.

How Do Stress Relief Balls Work?

Like any form of stress relief, stress relief balls simply divert the user’s attention from the problems that cause stress.  This increases circulation and stimulates the hands, allowing the user to focus on work instead of the source of stress.  Basically, you get a calming effect by squeezing stress relief balls that increases your concentration.  Another benefit of stress relief balls is the exercise you get for your hands and forearms.  Athletes and coaches have used squeezing exercises for years in strength training.

Are There Risks?

There has been very little research done on the benefits and risks of using stress relief balls as a form of stress relief, but the soft foam rubber with which they’re made allows even the most non-athletic of us to use them easily and with little risk of over-exertion.  There are no documented cases of injury from the use of stress relief balls, and by the sheer number of companies selling and utilizing them in their marketing campaigns and employee wellness programs; it is safe to say that any risks would be low to negligible.

Stress relief balls come in a variety of shapes, almost any you can imagine, and are a fun and safe way to promote a company or product, as well as employee health and wellness.  Chances are your company already utilizes stress relief balls in its own marketing program, but if it doesn’t they can be found with a quick internet search or at your local office supply store.  The next time you find yourself on the verge of being overcome with stress at work, pick up such a ball and start squeezing.  You may find it to be a more positive way to deal with stress than shouting or picking up the printer and flinging it across the office.

Managing Stress Through A Stress Relief Center

Stress in our lives can be a motivational force. In fact, some individuals require stress to be productive.

However, for the majority of people stress can be very debilitating.  This undue stress will wear on the nerves of the individual and affect their mental, physical and emotional state.

There are many exercise routines and programs that can help to relieve, channel or dispel stress.  However, if none of these traditional methods are effective there are other options. One of these options includes the involvement in a stress relief center.

A stress relief center deals specifically with the issue of stress. When looking for a good stress relief center it is important to consider a number of factors.  Those factors include the effectiveness of the stress relief center in helping the individual identify the symptoms of stress, understanding the harmful effects of stress and how to manage stress.

Identifying The Symptoms

Sometimes the symptoms of stress can be very obvious.  Those physical symptoms can include pain in the neck or upper back, digestive problems, pain in the stomach, inability to fall asleep, headaches, etc.

In addition to the physical symptoms are the mental and emotional symptoms.  Some of those mental symptoms can include anger for no apparent reason, being moody and overly sensitive, being restless and anxious, depression, displaying emotions at inopportune times, etc.  Mental symptoms of stress can include difficulty in remembering, inability to make decisions, lack of concentration, poor judgment, or a desire to runaway, etc.

Therefore, it is important to identify these symptoms when they first occur.  A. good stress relief center will not only help the individual to be cognizant of the symptoms when they first appear, but provide the tools and techniques in alleviating the stress when these symptoms are first recognized.

Understanding The Harmful Effects of Stress

A quality stress relief center will not only help the individual in identifying the symptoms of stress but will help the stressed victim to understand the harmful effects placed on the body.   These harmful effects not only affect the individual physically, but in actuality touch every aspect of the individual’s being.

Some of the harmful physical effects of stress upon the body include an increase in blood pressure, ulcers, muscle pain, tension headaches, etc.  In addition to the negative physical effects, are the emotional repercussions placed upon the stressed person and those that the stressed person interacts with.  This stress upon the mental state of the individual can lead to poor work performance, marital strain and inattention to the safety of the individual and others.  This can be seen if a stressed person gets behind the wheel of a vehicle and does not give 100% attention to the rules of the road.

How To Manage Stress

Once the stress relief center has helped the individual to identify stress and to emphasize the harmful effects of stress, usually the individual is ready to be taught various techniques on how to handle the stress in their lives.  Generally good coping techniques include a combination of various mental, spiritual and physical exercises.  An example in each of these three categories could include the spiritual practice of yoga, the mental exercise of positive thinking and the physical involvement in a diversion such as a hobby or participation in an exercise program.

Stress Relief Dolls for Health

Everyone has had a boss that they wish they could kick in the rear or tell them how one really feels.  Some people quit a job for no other reason than they hate the person that they work for.  There is now no reason to get that mad or quit the job people have.

There are now stress relief dolls that are made to look like what a boss might look like.  It’s called the boss stress doll and it costs around $20.  When someone squeezes his neck the doll tells people what the doll thinks about them.  If the neck is really strangled, the eyes pop out and the cheeks turn red while the arms and legs flail.

There are some other dolls that are used as therapy and role playing.  For children, stress relief dolls are a great way to explain things to them and for them to show how they feel and what possible fears they might be feeling.  Some of the dolls are made to look like doctors and others are in hospital gowns.  There are even small IV tubes and other medical equipment that the children can use to play with to prepare them for a medical procedure.  It allows the family to really know what the little ones are going through.  It also lets the children know what will happen and that they are loved and cared for.

Different Stress Relief Dolls

There are other dolls that are put together with Velcro so that they can be ripped apart but not destroyed.  It’s a great way to reduce stress and there are many different dolls so a person might buy many different stress relief dolls for the different people they want to rip apart!  What’s great about this concept is that one can go home and take out all of their frustrations on which ever doll that they want to.  Tear its arms and legs off and if still angry, rip the head off also.  It makes the person feel better and they haven’t broken any laws in the process.

Stress relief dolls can be an effective tool in helping people deal with anger and the stress that anger develops into.  It sounds kind of cheesy but try one sometime and notice that when you’re through, the stress is much less than before.  What seemed like a mountain that couldn’t be crossed turns into a hill to walk over.  The stress is still present but the person can now adapt and conquer the stress as they go through the day.

Playing Games for Stress Relief

No one can truly escape stress; everyone has varying levels of stress that plagues them from time to time, whether it comes from work, from the bills, or from personal issues. The thing about stress is that it can build up, making little problems feel like something much worse, and when things get like that it becomes time to take a step back and reduce stress.

One great idea for dealing with those problems is to play some games for stress relief. Using fun and games for stress relief is a great way to help yourself to feel better, whether you’re alone or with friends. There are a number of different kinds of games for stress relief that you can play.

Computer Games

These days, nearly everyone has a computer and an internet connection, making computer games for stress relief a great option. Computer games especially puzzle games such as the classic Tetris, can be a great way to pass a few minutes or an hour having fun and putting your mind on something other than stress. You don’t have to buy one of those expensive gaming consoles to play computer games for stress relief; sites such as Yahoo! offer free or low-cost computer games to play.

Sports

If getting outdoors and having some fun appeals to you more than sitting at the computer, then softball and other outdoor games for stress relief will be best. Softball, basketball and other games bring stress relief, but health benefits as well, such as increased health, stamina, and so on. One of the great things about sports for stress relief is that a good, hard workout or night playing sports will help your body produce endorphins, which produce a sort of natural high. It’s been widely accepted that sports and outdoor games work for stress relief.

Board Games

If you can get together with a few friends on a regular basis, then coaxing them into playing some board games can bring stress relief as well. By combining fun activities with social time, you not only provide an outlet for you to have fun and relieve stress, but can share that same outlet with others. Another advantage of taking some time out with friends is that if anything in particular is causing stress, talking about it with a buddy can help which is an added benefit to having people over to play games for stress relief. So whether you’re at the computer, out on the basketball court, or sitting around at a table playing UNO with friends, there are plenty of ways to get stress relief from games.

Five Stress Relief Games for Groups

It’s perfectly normal to be a little anxious when you lead a group. Everybody who’s in the group is probably a little anxious as well. Whether it’s an educational group, a social group, or a support group, it’s good to break the ice and put people at ease before getting on to business. These quick, easy stress relief games for groups will allow you to start off any group with a bang.

Stress Relief Games for Groups #1: If I Were A…

Have the group sit or stand in a circle. The leader should start the group off by turning to the person on his or her right and saying something like, “If you were an animal, what kind of animal would you be?” That person answers the question and asks the person on his or her right another question in the same vein, such as, “If you were a famous writer, which writer would you be?” Game continues until everyone has gotten a chance to answer and ask a question. No fair repeating categories!

Stress Relief Games for Groups #2: Who Likes What?

Give everyone a piece of paper and a pencil. Then list five categories such as “foods” or “musicians.” Everyone should list their favorite thing in each category. All the slips of paper should then be given back to you (the leader). As you read each list aloud, the other members of the group try to guess whose list you are reading.

Stress Relief Games for Groups #3: Liar, Liar

Have each member of the group take turns making three statements about themselves. Two of those statements should be true; one should be false. The rest of the group then has to guess which statement is a lie.

Stress Relief Games for Groups #4: Gossip

This is a great game to play if your group has anything to do with communication. To work best, the group should have at least ten people, and no more 20. The leader starts by whispering a long, convoluted sentence into the ear of the person on his or her right. That person then whispers what he/she heard to the next person, and so forth. When the whisper has gone all the way around the circle, ask the last person who heard it to tell the group what they heard. Then tell the group what you originally said. The two sayings are all but guaranteed to be very different!

Stress Relief Games for Groups #5: Ethics

This game works well for a small group of adults who know each other who love to discuss/argue issues and don’t get offended easily. The leader starts the game by turning to a random group member and presenting an ethical dilemma. For instance, “If you knew someone was going to kill your worst enemy, would you try to warn him?” The person answers the question and explains his or her rationale. Then the group votes on whether or not they believe the person would really act as they said they would. If the majority of participants think the person is lying, he or she is out of the game. If the majority thinks he/she is telling the truth, that person picks another “victim” and poses another ethical dilemma. Last player left is the winner.

Making a Stress Relief Kit

Everyone gets the feeling that the sky is about to fall on them alone.  That certain point in a bad day where it seems like the only good thing would be to fall asleep and wake up the next day.  Stress doesn’t discriminate between men and women, or professional and blue collar, even parent or kids. Stress is an equal opportunity destroyer.  The key to fighting stress is to understand stress and learn how to cope with it.  It isn’t something that people grow out of later in life.  One of the most productive things a person can do is to put together a stress relief kit.

One can buy a stress relief kit but it costs much less money to put it together and it can be fun to shop for the different items.  At home or on a break at work, think of the things that a person finds refreshing and calming.  Certain items like herbal teas and body sprays are great ways to lower the amount of stress in a day.  Some might begin to feel better with a little stuffed animal that a person can take out of the kit and squeeze or sit on ones desk.  A stress relief kit mainly should have things that are appropriate for the work place. However, there can be more than one kit; one for home and one for work, for instance.

Stress Relief Kit for Friends

If you often have to deal with the effects of stress, it’s true that your friends may have to bear the repercussions at times.  It can be a great gift idea to either buy or build stress relief kits for your friends too.  If time is a concern, consider looking for a ready-made stress relief kit that others would enjoy.  It can hold about anything so think about things like herbal teas and scented soaps.  Another great kit might include candles that have a soothing aroma and some chocolates.  There is no limit to what can be put into a stress relief kit.  Just keep in mind the other person’s likes and dislikes as well as the work environment.  Will it be appropriate at work or should it stay at home?  Let the friend know what it was put together for and watch their face light up.

Men don’t always know what to do about stress except to go outside and punch a friend (just kidding).  Putting together a stress relief kit for men might take some time to figure out what will work but once figured out, most men will enjoy it.  The bottom line is simple.  Put together a stress relief kit for yourself and then make them for your closest friends too; it’s a unique gift that will always be remembered!

Treat Yourself to a Stress Relief Massage

You’ve tried dozens of techniques to relieve stress after a hard day’s work, from exercise to meditation, but the stress returns the minute you finish.  Maybe it’s time to consider the stress relief massage.  Stress doesn’t just affect you mentally; it can also lead to long-term physical problems such as high blood pressure, heart disease, and stroke.

Taking the time to indulge in the occasional stress relief massage can prove beneficial not only for short-term stress relief, but for long-term health care.  A stress relief massage will relax the muscles, allowing oxygen and nutrients to flow to stressed areas, as well as releasing toxins.

Can’t Afford a Massage

It’s true that a stress relief massage doesn’t come cheap, and if you fail to do your research and go to an unlicensed masseuse, you might find yourself arrested in a bathhouse sting operation.  The American Massage Therapy Association can provide help in finding a qualified massage therapist in your area through their online locator.  But if you can’t afford to visit a licensed massage therapist, there are other avenues to consider.

There are numerous books and websites dedicated to teaching basic stress relief massage techniques, most of which are quick and easy to learn.  If you are married or in a relationship, perhaps you can convince your partner to join you in learning some stress relief massage techniques.  You both may find stress relief massage can quickly become a sensual massage and it can become a cheap and fun way to relieve stress and increase the romance in your relationship.

There are even techniques you can learn to give yourself a massage.  One of the most common and effective areas that needs attention is the face and scalp.  Most people overlook the benefits and relaxation that can be attained by simply rubbing the scalp.

Walking Stress

One of the most satisfying forms of stress relief massage is the foot massage, because you tend to use your feet in some way in almost every activity you perform throughout your day.  This type of stress relief massage can be performed by a licensed massage therapist, or just as easily at home by your partner, or even by yourself.  A quick search online can provide easy and effective techniques. Better still; a foot spa for around $30 can help you soak away your troubles.

No matter what you do to relieve stress, a stress relief massage can provide numerous benefits.  It can be a fun and relaxing way to deal with the things in your life and work that cause you stress.

For Stress Relief, Music Is Great Prescription

Shakespeare said in Twelfth Night, “If music be the food of love, play on.”  The jury is still out on whether music is the food of love or not, but it sure is food for stress relief.  Music taps into our most primal emotions and can manipulate us for good or for bad.  With patience and honesty, you can discover the best stress relief music for you.

Play That Funky Music, White Boy

One of the original functions of music may have been to express the inexpressible.  Music was used for laments, for worship and for medicine.  One of the oldest kinds of healer, shamans, used songs to seek assistance from the spirit realm to assist his tribe.  In modern times, blues music can make you feel good by listening to songs about bad times.

Times have changed, but the need for relief from, as Shakespeare put it, “The slings and arrows of outrageous fortune”, haven’t.  Between worries about basic survival, there are also worries about traffic, about how to cook a new meal or meeting your date’s parents, about why the cat won’t use her litter box, and hundreds of other straws that can make your camel’s back reach breaking point.  By reducing stress, you can make yourself healthier, which can lead to being more energetic, creative and happy.

For stress relief music, you might prefer instrumentals to those with lyrics.  Some people find their minds latch onto words, whether sung or not, and can’t stop thinking about the song lyrics rather than trying to relax.  And then, there are some people who can only fall asleep with Metallica blasting at full volume (and they always seem to move next door, don’t they?)  Music taste is a very personal thing, so stress relief music that works for one person may do nothing for you.

Bringing Sounds into Focus

Your stress relief music should remove you from your worries and fears.  It is as if you are placed in a temporary cocoon hanging outside of reality.  You can’t stay there all of the time, but a few minutes a day can make coming back to reality a lot easier.

Not your body’s reactions when listening to a favored piece of music.  Does your pulse quicken?  Then that’s not the best stress relief music for you.  You want your body to calm down, not speed up.  You might try tapes of classical, New Age or even songs of whales or birds to help you relax.  You want to be interested enough in the music to pay attention to it, but not so much that it bores you to tears and thus cause more stress.  The best stress relief music can balance between relaxing you and boring you.  You’ll know it when you find it.