Simple Stress Relief Tips and Techniques

From a quick-fix stress management technique to longterm lifestyle changes, to follow is some good advice - make sure to share with your team and keep each other motivated.

What is "Stress"?
Stress is a specific response by the body to a stimulus, such as pain or fear, that disturbs or interferes with the normal physiological equilibrium of an organism.

It has been documented that workplace stress is a major contributor to stress related illnesses. Some of the stress relief tips and techniques outlined below are especially suited for the workplace because they can be done anywhere, e.g., sitting at a desk or during a coffee break.

Stress is not unusual or abnormal. It's an everyday occurrance that your body reacts to in either a positive or negative manner. It's basically the preparation of your body to physically move. Your heart rate increases and your breathing becomes faster in anticipation of muscular acitivity.

Stress is the effect your body experiences as it adjusts to ever-changing circumstances. As a positive influence, it can fill you with excitement and propel you into action or provide you with a feeling of happiness. Stress can be a very motivating factor. It allows you to accomplish tasks and set goals and see them through to completion.

Good stress, also called eustress, is caused by the release of chemicals such as adrenalin, endorphin, serotonin and dopamine which are produced in your body and act as natural anti-depressants and pain-relievers.

However, if you don't use up the adrenalin that gets pumped through your system in respone to stress, sooner or later it will physically manifest itself in such negative conditions as muscle tension, headaches, ulcers, high blood pressure and heart disease. It is estimated that 75% to 85% of all medical problems are related to stress.

So what can you do about it? Look through the stress relief tips and techniques below and see what you can incorporate into your lifestyle.

#1 Breathing Exercises

Breathing is an easy to learn stress relief technique that's fast, simple and free. It can be done anywhere, anytime and has numerous positive effects on your health such as reducing high blood pressure.

Here's how basic controlled breathing works:

• Sit or stand in a relaxed postion. That means also to relax your abdominal muscles; let it all hang out, so to speak. Don't worry, you're the only one aware of it.
• Slowly inhale through your nose. Fill up your lungs with fresh air and let your abdomen expand outward, rather than raising your shoulders.
• Exhale slowly through your mouth. Pay attention to the exhale. Drag it out for as l--o--n--g as possible.
• Repeat this exercise several times and feel the tension draining from your body.

#2 Stretching and Simple Exercises

• Watch how a cat stretches after a nap. Sometimes (not often enough) we stretch in a similar manner. It's an overall feel-good movement. Stretch from the fingertips to the toes, including the face (yawning takes care of that). Be careful not to over-stretch though, especially after longer periods of inactivity. Stretching should not hurt.
• Remind yourself to stretch at work by writing "STRETCH" on a post-it note and sticking it on the computer monitor frame. Every once in a while you're bound to notice it. Gently stretch the muscles and tendons in your fingers, wrists, neck/shoulders, back, and legs.
• A very simple exercise and an excellent stress relief technique is walking. It doesn't require a lot of focus and can easily be incorporated into your workday, no matter how pressed for time you are.
• When you feel frustrated or anxious, engage in some form of physical activity. Take a brisk walk around the block, through your workplace, or up and down the stairs. Use up the adrenaline that's going through your bloodstream before it negatively affects your health.

#3 Laughter is Healthy

• Laughing reduces the level of stress hormones. It also triggers the release of health-enhancing hormones like endorphines, which are the body's natural painkillers.
• Have something in your workplace that automatically makes you smile, like a funny picture or a goofy toy. Keep a joke book at hand and use it often. An extra bonus is that laughter is contagious and it feels great to have a deep belly laugh.

#4  Sleep

• Take a nap! Research shows that a 15-30 minute nap in the afternoon increases alertness, improves cognitive functioning and reduces stress.
• Sleep your stress awayAdequate night-time sleep is also important. Studies suggest 7 to 8 hours per day, every day. The effects of lost sleep are culumative and can result in impaired: reaction time, vision, information processing, and short-term memory.

#5 Eat Well

• Eat well-balanced meals and take appropriate Vitamins and Minerals to make sure your body is adequately nurished and healthy.
• Maintain a healthy bodyfat/muscle ratio. If necessary, concentrate on loosing fat instead of just loosing "weight". Being skinny doesn't automatically equate being healthy. The rapid weight-loss of starvation diets is mostly due to dehydration and muscle-loss, and can cause weakness and even serious illnesses.

#6 Good Posture

• Remind yourself to maintain basic proper posture. If you sit most of the time, adjust the chair according to your body proportion. Keep your feet flat of the floor. Your ribcage should not rest on the hip joints.
• Straighten your spine but don't hyper-extend. Move your shoulders back, and take pressure off the spine in your neck by keeping your head aligned with the rest of the spine.

#7 Massage

• Some of the documented benefits of massage are: muscle tension relief, heightened concentration, better sleep, and decreased fatigue, anxiety and depression.
• Workplace Wellness Massage. Implement a Chair Massage Workplace Wellness Program to combat job stress. It's convenient, fast and instantly relieves muscle tension in stressed-out employees. Contact us for an appointment or more information.
• If you have the time, treat yourself to a Table Massage.
• Self Massage. Place two tennis balls in a sock and tie off the end. Stand with your back to the wall, place the balls on either side of your spine. Slowly move up and down in a squatting movement, pressing against the wall and rolling the balls up and down your back.

#8 Information Overload

• Do you really need to know every detail, be part of every meeting, or read every piece of information you come across? Give your brain a rest.

#9 Prioritize

• Prioritize! Not everything needs to be taken care of right now. Recognize the difference between what is urgent and what is important.

#10 Don't Sweat the Small Stuff

• Don't sweat the small stuff. Simplify your life and learn to say "no". Accept help when it's offered or ask for help if you feel overwhelmed.

Warning Signs of Workplace Violence

Workplace violence is a recurring issue, and one that is of great concern to the employers we work with. We've talked about it many time here on the blog, offering everything from resources and tools to strategies for prevention. We're always on the lookout for more information and more tools.

An article about the Warning Signs of Workplace Violence by Rich Cordivari caught our eye. As a senior executive at AlliedBarton Security Services, he is an expert on the topic. He kindly allowed us permission to reprint his article here. He notes that while many of these signs alone are not necessarily indicative of future violence, they are red flags. And we note that we would view many of these signs as being triggers that should generate an EAP referral.

The Warning Signs of Workplace Violence

According to the Bureau of Labor Statistics more than two million Americans are impacted by workplace violence annually. There are behavior indicators often exhibited in the workplace that have been linked to workplace violence situations. According to a 2004 USA Today analysis of 224 instances of fatal workplace violence situations, the attacker had left behind clear warning signs.

Workplace violence is attributed to a broad range of behaviors falling along a spectrum that, due to their nature and/or severity, significantly affect the workplace, generate a concern for personal safety and can result in physical injury or even death.

While every situation and set of circumstances is unique, there are some warning signs that are commonly exhibited by individuals in need of assistance. If you are feeling uncomfortable in any situation with a co-worker, or noticing these warning signs, you should notify a manager or someone in a position of authority within your organization.

Remember that just because someone exhibits one of these behaviors does not necessarily mean they are prone to display an act of violence. It is when someone has a noticeable change in behavior, if these behaviors are observed in combination or if the behavior is displayed constantly that you should consider telling someone about the situation.

• Excessive tardiness or absences – An employee who consistently leaves their workday early without authorization, or presents numerous excuses for shortening the work day, should set off an alarm. This is a significant sign if an individual is typically prompt and committed to a full work day.
• Increased need for supervision – Generally, an employee requires less supervision as he or she becomes more proficient at their work. An employee who exhibits an increased need for supervision, or with whom the supervisor must spend an inordinate amount of time, may be an individual who is signaling a need for help. Managers should be alert to such a change and consider offering professional intervention if needed.
• Lack of performance – If an employee who is normally efficient and productive experiences a sudden or sustained drop in performance, there is reason for concern. This is actually a classic warning sign of dissatisfaction and the manager should meet with the employee immediately to determine a mutually beneficial course of action.
• Change in work habits – As in the case of reduced productivity, an employee exhibiting inconsistent work habits may be in need of intervention. If you think about your peers at work, they are typically quite consistent in their work habits. If habits change, the manager has reason to suspect the individual is in need of assistance and action should be taken.
• Inability to concentrate – If an employee is suddenly unable to concentrate, this may indicate that they are distracted and in trouble. A manager should be notified to try and encourage the employee to seek assistance.
• Signs of stress – If an employee who has traditionally adhered to safety procedures is suddenly involved in accidents or safety violations, stress, a significant contributor to workplace violence, may be indicated.
• Change in attitude – A sustained change in behavior is often an indication of an employee in difficulty. People are typically quite familiar with the personalities of their peers and are often quick to notice significant changes. Your work environment should be managed in such a way as to ensure trust and open communication.
• Weapons fascination – A classic behavioral warning sign is someone who is fascinated with weapons. This should be easily recognized and reported.
• Drugs and Alcohol – Watch for changes in the person’s mood or character when drugs and alcohol are used. Often people who have substance abuse problems act out in the workplace and it’s important that every organization have some methodology in place to identify and assist victims of drug or alcohol abuse.
• Not taking responsibility for their actions – A person who uses excuses and blames others is a classic behavioral warning sign that is easy to identify but just as often ignored by managers. A worker who engages in this behavior is typically signaling for assistance and may require counseling.

Remember that these are only a few of the possible warning signs of workplace violence. As with any work related issue, you should report unusual behavior to a manager or someone who has the authority to take action.

Women Leadership… A Glass Ceiling?

March is considered Women’s (History) Month. The focus of this month is to increase the awareness and knowledge of women’s history. For years there have been books, articles, and talks about women experiencing a glass ceiling when advancing in their careers. I ask why there are discussions about a ceiling existing. This is not to say that women have advanced equally and by the rate that we should have at this point. I suggest we stop the talk about a glass ceiling. Why are we putting a ceiling there that needs to be broken or raised? More focus needs to be placed toward building support, opportunities where you can, developing the next generation, and reaching back and mentoring another female regardless of the level you have achieved.

Women have not reached their highest potential and there is more that can be done. Women have learned to nurture, encourage, multitask, and function in various roles. Instead of focusing on where they are in reference to the glass ceiling, women should put their efforts toward making a greater impact for other women business. Here are a few suggestions:

1. Ensure you have a hand down while you are using the other to climb up. While reading the achievement of women leaders, I notice there were very few that were grooming their replacement or another level of female leaders that were right beneath their current position. If you are building and developing at various levels, we can minimize the achievement gaps.
   
2. Be honest about your struggles. Many times women do not share the various trials and challenges they face on their journey. Some do not because of fear of embarrassment about what they had to endure. Others are embarrassed because they are ashamed of how low their values dipped for achievement. It is important to provide a realistic picture to your female protégés. Be transparent and share your REAL story. If you did things you rather not have, state that. It will come forward anyway. It is better for someone to learn from your mistake. Besides you are painting a picture…..why not make it a Picasso.