3 Proven Ways to Decrease Stress at Work

Stress is a normal part of life for everyone. For leaders, it is likely greater because of the special demands on you, higher levels of responsibility, and fewer people with whom you can share what’s going on.

Because of that, developing regular rituals you can do every day will help steel you against anything that comes your way.

A recent article in Fortune covers 5 ways to de-stress, and we’ve summarized three of those here (to see all of their tips, head over to https://fortune.com/2019/10/10/ways-to-destress-at-work/)

1. Take ‘4×4’ deep breaths

Breathing is a great center of control for our bodies and minds. As well, it’s the quickest, most portable, and least obvious way to manage both situational stress and to lower your overall reactivity to stress.

Try this:

• Inhale for four counts
• Hold your breath in for four counts
• Release your breath for four counts
• Repeat 4X

Using this every day, especially when you’re not under any situational stress, is great for your overall health and focus. Consider doing the exercise before each meal and right before bed. You can also do it any time you’re feeling stressed. Tip within the tip: If the count of 4 is too long for the breaths/holds, reduce it to whatever is comfortable for you.

2. Slow down for three seconds

In moments of stress, feelings of anxiousness or overwhelming sensations; take a three second pause. Give your mind and body three seconds to refresh and recover.

Focus on what is around you for that three seconds. For example, you might name three objects around you.

3. Try everyday mindfulness.

The Oxford Dictionary defines mindfulness as the following, “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations”

Begin to train yourself to practice mindfulness in your everyday life. Live in the present and be aware of the “now” not the “what if’s.”

Using all three techniques on a daily basis can help improve your overall stress tolerance and help you more quickly recover from stressful situations.

Question: What is one ritual you have now that helps you de-stress at work or at home?