Workplace Stress Management

Stress in the workplace is a serious issue. Working is rewarding, but it can become a cause for major stress as well. Studies have shown that more than 40% of workers find their job to be a workplace stressor. Stress takes a toll on the body both mentally and physically. Numerous factors can result in being stressed. This includes:

• Working for long hours regularly
• Large amounts of work to complete
• Meeting deadlines
• Job insecurity

Workplace Stress Can Hurt The Body

Workplace stress fatigues and agitates the body and can cause major health issues. These include:

• Headaches
• Insomnia
• Gastrointestinal problems
• Muscle tension
• Palpitations
• Anxiety
• Depression

Stress Management Guidance

Breathing Exercises

Sometimes stress can be so intense that the heart races. For some, this can lead to panic attacks. To help calm the body down, breathing exercises can help.

• One exercise to relieve stress is to take one deep inhale and hold it for three seconds.
• After three seconds, with the front teeth over the edge of the upper lip.
• Slowly exhale.
• Wait a few seconds
• Repeat until you feel calm.
• Second exercise
• Close your eyes and breathe in and out like blowing up a balloon.
• Take a long inhale, pretend the stomach is a balloon and hold the air for seconds.
• Exhaling, pretend the air escaping is like a balloon releasing the air.
• This helps to slow down the heart and releases tension.

Stay Aware of Body Posture

When intensely working on something standing or hunched over for a long time, muscle tension is occurring.

• When sitting, make sure the feet are planted firmly on the floor.
• Keep the shoulders back and aligned.
• Investing in an ergonomic chair with lumbar support can help.
• Low back support will automatically encourage the body to maintain proper posture while also providing comfort.
• Never cross the legs when sitting. This can place pressure on the pelvis that can lead to low back pain.
• When standing change postures and positions frequently.
• If possible, do standing stretches.

Take Short Walks

It’s important to keep the body moving as it promotes circulation and maintains muscle strength and flexibility. Not moving around can make the body feel lethargic and irritated.

• By getting up and walking around, tension is released, which helps reduce stress.
• Make an effort to get out and walk regularly.
• Walking has been proven to reduce stress and strengthen the bones.

Therapeutic Massage

Another way to manage stress in the workplace is to get a therapeutic massage. It will soothe and relax the body, helping you feel more at ease at work and home. Benefits of massage include:

• Improves flexibility
• Boosts immune system function
• Increases energy
• Reduces anxiety symptoms

Types of massages that help with reducing tension and stress are:

• Swedish
• Deep tissue
• Shiatsu

Diet and Nutrition

Fast food and junk food can bring temporary/false relief, but eating poorly regularly will increase stress in the body. The food does not supply the body with the nutrients it needs to get large amounts of work done. Individuals get a quick jolt of energy then crash rapidly and feel worse creating an unhealthy cycle. To help manage stress, some of the best foods include:

• Citrus fruit
• Bananas
• Carrots
• Turkey
• Salmon
• Spinach
• Tea
• Yogurt

Stretch Out

When busy working individuals usually do not realize how tense their muscles can become.

• Take some time at least once an hour to stretch the arms and legs.
• This will prevent muscle tension and increase energy.
• This can help decrease the development of back soreness and pain.

Chiropractic Adjustments

Adjustments can be helpful to manage workplace stress. The benefits are able to release tension throughout the body and increase flexibility. Chiropractic can improve blood circulation which can reduce symptoms caused by hypertension and nerve damage. Some chiropractic techniques used include:

• Cervical Spine Manipulation
• Direct Thrust
• Myofascial Release

This can improve how the body responds to stress. Keeping the body stress-free while working will help to be more productive, and encouraged to live healthier. The nervous system is responsible for adapting to the environment, especially a stressful environment. A properly aligned spine and nervous system allow the body to manage stress better.

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Body Composition

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High blood pressure and diabetes prevention

Living a healthy lifestyle reduces the risk of chronic diseases, that includes diabetes and hypertension. Too much:

• Sodium
• Alcohol
• Saturated fat
• Combined with:
• Smoking
• Lack or no physical activity
• Mental stress
• These are all factors that can affect overall health and longevity.

The American Heart Association recommends at least 150 minutes a week of moderate-intense aerobic activity or 75 minutes a week of intense aerobic activity. Moderate-intense activities include:

• Brisk walking
• Biking
• Water aerobics
• Dancing
• Gardening
• Tennis

References

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743

www.stress.org/workplace-stress

Jamison, J R. “Stress management: an exploratory study of chiropractic patients.” Journal of manipulative and physiological therapeutics vol. 23,1 (2000): 32-6. doi:10.1016/s0161-4754(00)90111-8