Working in corporate comes with its fair share of pressure.
Whether it’s meeting deadlines, managing team dynamics, or managing unexpected
challenges, stress can easily creep in and affect both performance and
well-being. The good news? You don’t need to wait for a long vacation to manage
stress effectively. Simple, quick exercises can help you reset your mind and
body, allowing you to lead with clarity and confidence.
Sometimes, you may feel stuck in your role due to the job
market. While quitting may not be an immediate option, you can take
steps to reduce the stress that builds up daily. Here are five practical
de-stressing exercises you can do right at your desk or in your workspace
today… until you can find the right environment for you to thrive. You can do
one or all of these throughout your day.
The 4-7-8 Breathing Technique (one of my favorites)
One of the quickest ways to calm your nervous system is
through controlled breathing. The 4-7-8 technique, developed by Dr.
Andrew Weil, is an effective method to bring immediate relaxation.
How to do it:
- Inhale
deeply through your nose for 4 seconds.
- Hold
your breath for 7 seconds.
- Exhale
slowly and completely through your mouth for 8 seconds.
- Repeat
this cycle at least four times.
This technique not only reduces anxiety but also improves
focus and decision-making. Try it before a big meeting or whenever stress
levels spike.
Progressive Muscle Relaxation (PMR)
Tension often builds up in the body without us realizing it.
Progressive Muscle Relaxation (PMR) helps release this tension and can be done
discreetly at your desk.
How to do it:
- Start
with your toes and consciously tense them for five seconds.
- Release
and move up to your calves, thighs, abdomen, shoulders, and arms, tensing
each for five seconds before releasing.
- Work
your way through your body until all muscles feel relaxed.
This exercise helps you become more aware of physical
tension and signals to your brain that it’s time to relax. Similar to a body
scan, which also helps, in this version you actually flex and then relax.
The 60-Second Desk Stretch
Sitting for prolonged periods can lead to stiffness and
stress buildup. A quick stretch can alleviate tension and boost circulation.
How to do it:
- Stand
up and reach both arms overhead, stretching tall.
- Lean
gently to one side, hold for a few seconds, and repeat on the other side.
- Roll
your shoulders forward and backward in slow, controlled motions.
- Stretch
your neck by tilting your head from side to side.
- Shake
out your hands and arms to release any lingering tension.
This simple routine re-energizes the body and improves
posture, helping you feel more refreshed throughout the day.
Mindful Mini Meditation
Mindfulness doesn’t require sitting in a quiet room for an
hour. A short one-minute meditation can work wonders in lowering stress levels
and improving focus.
How to do it:
- Close
your eyes and take a deep breath in and out.
- Focus
on the present moment—how your body feels, the sounds around you, and the
sensation of your breath.
- If
thoughts start to wander, gently bring your focus back to your breath.
- Continue
for one to two minutes.
Even a brief pause in your day can reset your mindset and
help you tackle challenges with greater composure.
Gratitude and Positivity Reset
Stress often stems from focusing on problems and negative
thoughts. Shifting your perspective to gratitude can provide an instant mood
lift.
How to do it:
- Take a
moment to write down three things you’re grateful for today.
- If
possible, express appreciation to a colleague for something they did well.
- Reflect
on a recent success, no matter how small, and acknowledge your progress.
This exercise rewires your brain to focus on positive
aspects of your workday, reducing stress and improving your overall mindset.
Effective leadership requires a clear and focused mind.
Every person can be a leader (no title required). While stress is inevitable,
how you manage it makes all the difference. Even if you feel stuck in your
current role, you can take control of how you navigate stress. By incorporating
these quick de-stressing exercises into your daily routine, you can boost
resilience, maintain productivity, and lead with confidence. The best part?
They take only a few minutes but deliver lasting benefits. Try one today and
experience the difference for yourself!
***
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And if you are too burned out and overwhelmed to even
begin to use any of these strategies it might be time to get some help. Find a
coach, therapist, or doctor who can help you reverse out of the physical,
mental, and emotional symptoms of burnout so you can get back to living in life
you love.
Remember, Self-care isn’t selfish…it’s required!
Yvonne Lee-Hawkins, IPHM, is a holistic Leadership and
Wellness coach, stress strategist, and writer, who spent 20 years in corporate
and leadership functions. When she is not working, she loves to go on nature
adventures with her family, in the Pacific Northwest where they call home. You
can find out more on her website,
or follow her on LinkedIn,
Medium, or Instagram.
If you want some destressing from work (or life), or with
general wellness, schedule
a call here.
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benefit from this, please share it with them!