Learn more about health with this collection
How to strengthen your willpower
How to overcome temptation and distractions
The role of motivation in willpower
Distress Breaks
Schedule five minutes for every working hour in which you can take deep breathes, stretch, or even meditate.
To breathe deeply, inhale for five seconds, hold, then exhale for five seconds. You can also use YouTube for guided stretches and meditation.
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Turn Off Your Notifications.
From the buzz of your phone to your computer’s alerts, this constant barrage of notifications can cause stress. Switching off notifications for a few minutes lets you relax and appreciate more important things.
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Relaxing Nature Sounds
Use a soundtrack of nature sounds to soothe yourself and help to release your stress.
Whatever nature sound you choose, this white noise can lower blood pressure, pulse rate, and cortisol levels, all of which are elevated in highly stressed people.
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Grab a Healthy Snack
Hunger and dehydration play a huge role in agitating and exacerbating stress. So, if you are angry or dehydrated, grab a glass of water and some healthful snacks you can nosh on at your desk.
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Hang a Nature Poster
Views of nature improve satisfaction, lower stress levels and the need for pain-killing medication, and shorten in hospital patients. A nature poster by your desk can give you similar results and lead to more kindness between co-workers, and better focus.
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View, Smell Or Touch Plants
Add to your desk a fragrant plant and smell it when you feel stressed. Also, feeling their leaves lets you use a different part of your brain, and restores your attention to something natural, instead of lists and demands.
If you can’t have plants, looking out the window at...
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Use Your Lunch Break To Your Advantage
If you can, spend your lunchtime doing more than just eating. That could mean walking, reading a book, or even watching a movie.
The goal is to get away from your desk, preferably out in the fresh air, and focus on something other than your work during your lunch.
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Types Of Breathing Exercises
- The most common and effective breathing exercise is to breathe in (inhale) for four seconds and then breathe out(exhale) for about eight seconds, for a few minutes. Lengthening our exhales reduces agitations, calming us down.
- There are several deep breathing progra...
Breathe Slowly
The “4-7-8 breath” technique is touted as a calming practice and tool to combat anger.
Exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for seven seconds, then exhale through your mouth for a count of eight. It’s not possible t...
Deep breathing exercises
Use deep breathing exercises to relax your body:
- Sit somewhere comfortable with a straight back
- Close your eyes and begin breathing through your nose
- Breathe in for a count of two.
- Hold your breath for a count of one
- Breathe out through your mouth ...
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