10 Quick Ways to Destress at Work

Stress may be a universal experience, but if left unchecked, stress can cause serious side effects, including irritability, fatigue, and illness. One of the leading causes of stress for Americans is related to their jobs; while you can't stop going to work to reduce stress, there are small things you can do while at work to cut your stress.

1. organize your workspace

Your parents weren't wrong when they told you to clean your room as a child. Having a clean and organized space can help with productivity and feeling calm. Take a few minutes between tasks to put away papers, throw out trash, and put away office supplies.

2. Practice Deep Breathing

When you get stressed, use a quick deep breathing method like the 4-7-8 method. This fast and easy technique takes less than a minute to help you release tension.  

• Breathe in for 4 seconds.
• Hold your breath for 7 seconds.
• Breathe out for 8 seconds.
  
• Repeat three times

3. Eat a Nutritious Snack

Being hungry can cause stress and fatigue. Instead, consider having a nutritious snack, such as fruit or nuts, to boost your energy without the later crash of a sugary snack.

4. Stay Hydrated

Try keeping a water bottle or a glass of water next to you at your desk. When you're dehydrated, your body produces a hormone called cortisol that raises your stress levels. So staying hydrated can lessen your body's negative response to stress.

5. Make a to-do list in the morning

While you sip your coffee in the morning, make a list of the tasks you want to get done today. By writing out the tasks you need to get done, you are less likely to forget something and have a tighter deadline. Additionally, you can track what you have accomplished each day to give you a sense of what you can get done in one day, preventing you from overbooking on a single day.

6. Give Yourself a screen break

For many, work can mean staring at a computer screen for hours, but this prolonged exposure to computer screens can lead to headaches and eye strain. Try scheduling some time during your work day when your work is not on the computer or your phone. This could mean taking notes on paper or using the bathroom without looking at your phone.

7. Stretch

If you have a sore back at the end of the day, consider standing up and stretching throughout the workday. You don't need to do an entire yoga routine in the middle of the office. Even a short stretch can increase blood circulation, increase oxygen, and release tension in your muscles, helping you to relax while at work. Something as quick as a spinal twist while sitting in your chair can help you combat workplace stress.

8. Swap your morning coffee for a tea

Considering switching out some of your daily coffee for tea, especially in the afternoon. Drinking too much caffeine can give you jitters and increase your stress. Teas have lower caffeine content, meaning you won't get the jitters if you drink it too quickly and won't crash in the afternoon.

9. Take a Walk

If you're feeling stressed, take some time to get out of your chair and take a walk. This can be as short as walking over to a coworker's desk to ask a question rather than sending an email. When you do mild exercise like walking, you increase your blood flow to your extremities and loosen tight muscles, helping you feel better for the rest of the day!

10. Talk to Someone

Stress is normal sometimes at work, but if workplace stress has begun to impact your career, consider talking to someone. Therapists are trained to help you deal with stress and can help you develop coping strategies specific to you. Alluvion Health offers Behavioral Health services with trained counselors who will work with you to find peace of mind. To learn more, visit www.alluvionhealth.org/services/behavioral/ or call 406.454.6973 to schedule an appointment today.

Julie Trosper is a Licensed Clinical Professional Counselor at Alluvion Health. She finds it an honor to be a part of a patient's life and healing process and get to watch her patients heal and change.