The modern pace of work often requires us to be highly focused, make quick decisions, and be patient. All of this can lead to constant stress, informs Ukr.Media.
When emotions build up, irritation and fatigue appear, it is important to have simple methods of quick self-help at hand. Body techniques are a tool that helps to regain a sense of stability without leaving the workplace.
Why paying attention to your body helps you cope with stress
Stress affects not only the psyche, but also the body. Often, during strong excitement, we seem to be “stuck” in our own thoughts, without noticing: breathing quickens, muscles tense, heart beats faster. This is an automatic reaction of the body – the nervous system prepares us for action. However, when such mobilization is delayed, it is important to switch attention from the rapid flow of thoughts to bodily sensations.
This approach is called “grounding.” It helps to return to the present moment and signals the nervous system that there is no immediate danger. This activates the part of the nervous system responsible for calm and recovery. Simply put: when we consciously feel support, touch, breath – thoughts slow down, the emotional peak gently subsides.
Practices that can be used directly in the workplace
You are not alone in your stress. There are many simple things you can do to help your body and nervous system reduce stress, even during the workday.
1. Focus on the sensations of the hands and feet
Hold a small massage ball in your hands (a rubber ball or even a pen will do). Slowly roll the object between your hands, paying attention to the sensations of texture, weight, and temperature. A few minutes of this exercise will help shift your attention from thoughts to touch.
If nothing is available, rub your palms together firmly or massage each finger. These actions stimulate nerve endings and send new, calming signals to your brain.
The second option is to place both feet on the floor, press hard and feel the support: the hardness of the surface, the temperature. You can move your toes.
2. Breathing exercises
Breathing is the fastest way to influence the state of the “tension-relaxation” system. Do a few simple things:
- Mindful breathing: Notice how the air comes in and out. This brings attention back to the present moment.
- Square breathing: inhale for a count of four, hold for four, exhale for four, hold again for four. Repeat several cycles.
- “4-7-8”: inhale for four, hold for seven, exhale for eight. Each phase of breathing should be counted separately – from one to the corresponding number. Exhalation should be slow, it helps the body transition to a calmer state.
3. Working with muscle tension
For a brief release, clench your fists tightly, clench your shoulders, or clench your jaw for a few seconds, then release them sharply. This will help your body feel the difference between tension and relaxation.
4. Posture Awareness
Pay attention to how you sit: straighten your back, lower your shoulders, relax your neck and jaw. Even these small changes can affect your overall well-being.
5. Touch switching
Try to feel the texture of your clothes, the temperature of the air, the pressure of the back of a chair. Notice what sounds you hear. You can do this without your colleagues noticing, just by paying attention to your body.
6. Small movements
Stretch, roll your head or shoulders, gently tap your feet on the floor. Even a few such movements change the overall tone of the body.
7. Organizing your workspace
Shuffle papers, dust, fold things. Such a small action not only distracts, helps you feel complete, but also restores control and order to the small part of the world in front of you.
8. Completing a small task
Quickly take a simple action: send an email, make a quick call, jot something down in a notebook. This gives a sense of completion, even if the total amount of work remains significant.
9. A brief change of scenery
Go out into the hallway or to the window for a few minutes. Even a short break from moving allows your psyche to “reboot.”
How to implement these techniques into your daily routine
We often forget to take care of our own condition in our routine. For better effectiveness, use these exercises regularly – not only in moments of great stress, but also for prevention. Most of them can be performed quietly, without attracting the attention of others – under the table, in the toilet or just sitting at the computer.
When help is needed
Physical practices support and restore stability in stressful situations. But if you notice that stress lasts a long time and the usual self-help does not help much, this may be a sign to consult a specialist or talk to loved ones. Overload and exhaustion are common companions of modern work, and taking care of your mental health is no less important than performing professional tasks.
Simple body techniques are an effective tool that allows you to quickly reduce tension and restore clarity of thought right in the workplace. By learning to pay attention to our bodies, we better understand our own needs, and this creates the basis for maintaining mental health – even in difficult conditions. Regular practice of these exercises will help you feel supported, calm and confident in everyday situations.
