10 Holistic Ways to Relieve Work Stress

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Everyone can experience work stress, regardless of age, experience and job title. Too much pressure can be unhealthy. You want to produce quality work and meet your goals, but you also need to respect your time and energy. Explore 10 holistic ways to relieve stress at work to reclaim your well-being.

Warning Signs of Work Stress

Work stress can manifest in subtle yet significant ways. Physical signs include:

• Persistent stomach problems
• Unusual discomfort like muscle pain
• Skin issues such as breakouts 
• Headaches and dizziness

It can also affect your emotions, making you feel: 

• Irritable or angry 
• Tearful
• Worried or anxious
• Overwhelmed

Sometimes, it may make you behave differently, affecting your:

• Diet and exercise choices
• Perspective on people and things you used to enjoy

10 Holistic Ways to Reduce Work Stress

It’s normal to have stressful days at work, but when any of the signs become your “normal,” it’s time to take action. Discover effective ways to prioritize your peace.

1. Practice Mindful Eating

Instead of eating your lunch at your desk, take a break in a quiet space. Focus on the taste, smell and texture of your food. Mindful eating invites you to savor your meal, grounding you in the present moment. Eat stress-busting foods like salmon — which is full of omega-3 fatty acids — to prevent signs of stress. 

2. Immerse Yourself in Nature

Research found that spending time in nature for even 10 minutes can help boost your mental health. The great outdoors is an accessible source of mental peace, so make the most of it. Hike or camp with your friends on the weekends. Visit urban green spaces like local parks and botanical gardens. If you work from home, step outside for a while and let the sights and sounds of nature soothe you.

3. Spend Time With Your Loved Ones

Always make time for your family and close friends. Enjoy a meal together after work or go on a road trip over the weekend. Make more time to catch up via video call. Having a pet also helps — play with them or take them out for a walk to take your mind off of the stresses of work.

4. Create a Calming Playlist

Make a playlist of your favorite calming songs and listen to it when you’re overwhelmed at work. Whether you prefer classical music or nature sounds like ocean waves, you can listen to your playlist while working or before bed to give your brain something to focus on, making it easier for you to let go of negative thoughts.

5. Invest in Lighting

Your workspace lighting can make or break your day. Utilize natural lighting to brighten the room and enjoy the sun’s health benefits. If there’s no window, invest in a quality desk lamp that will protect your eyes from overstraining and stay alert while working. You can even get one with various color temperatures that allow you to change the lighting from warm to cold, depending on your mood.

6. Do Desk Exercises

Stress can manifest as physical discomfort, such as back or shoulder pain. Set aside a few minutes to recharge your body. Here are some exercises that can help provide relief from aches and pains:

• Neck stretch: Tilt your head to the right side, hold for 15 seconds, and then do the same on the other side. Repeat three times on each side.
• Foot rotation: Rotate your foot from the ankle three times in one direction and then another three times in the opposite direction.
• Hand massage: Rub your hands gently using your thumb and fingers to remove tension.
• Shoulder shrug: Bring shoulders up to the ears and hold for three seconds, then rotate back and down. Repeat at least 10 times.

7. Set Boundaries

Sometimes, you may feel tempted to take on more tasks than you can handle because you want to please your manager or build your portfolio. However, too many to-dos can lead to burnout and affect your daily life. Establish clear boundaries between your work and personal life to give you mental clarity to succeed in both areas without feeling overwhelmed. 

8. Practice Breathing Exercises

Breathing practices can help prevent anxiety attacks from progressing. A session only needs to last a couple of minutes. You can do them during short breaks or after lunch and before going back to work to regain your focus.

One good exercise is the four-part breath technique. Breathe in slowly for four seconds, hold that breath for four seconds, and slowly release the air for four seconds.

9. Take Affirmation Breaks

Saying positive affirmations out loud may feel uncomfortable at first, but it’s a great way to reinforce your confidence and capabilities at work. Strong self-esteem can fight off stress and burnout, helping power you through challenging situations. Take breaks throughout your workday and try saying any of the following affirmations:

• “I am making a positive impact with my work.”
• “I am learning and growing every day.”
• “I am releasing any stress or tension from the day.”
• “I am allowing myself to feel tired, and I will rest when I need to.”

10. Harness the Power of Aromatherapy

Smelling essential oils helps relieve stress and anxiety and increase focus at work. Scents like lavender, bergamot and lemongrass have soothing properties to help calm your mind. Keep a small vial and inhale its scent when you feel overwhelmed, or add a few drops to your wrists. Use a diffuser if you have a more private workspace.

What Happens When You Make an Effort to Relieve Work Stress?

You’ve recognized the warning signs and implemented stress-busting strategies, and now you’re ready to conquer your work with renewed confidence. Here are the advantages of managing stress properly:

• Your sleep improves: When you actively manage work stress, you’ll likely find yourself drifting off easier and waking up more refreshed.
• Your mood stabilizes: Emotional rollercoasters start to smooth out. You’ll find yourself reacting more calmly to stressful situations.
• You experience less pain: Physical aches and pains may start to ease up.
• You feel more present: You can enjoy your time off and truly disconnect from work without feeling guilty.

Beat Work Stress With These Strategies

Work stress is common, but it doesn’t have to stop you from living your life to the fullest. You deserve to feel your best, both at work and in your personal life. Incorporate these stress-relief techniques into your daily routine to create a more balanced and positive work experience.