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Stress doesn't just exist in our heads. Often, our bodies are the first to show signs. Learning to recognize these signs allows us to regulate stress more quickly and reduce or prevent further consequences. In this blog, Aline Hupert, psychologist and Community Manager at BloomUp, shares eight accessible exercises or 'mini-boosters' that can help reduce tension in the moment, even during a busy workday. Use them for yourself or share them with your team.
1. Rename:
We often think that stress is negative, but this is not the case. Change your perspective and thus your thoughts (instead of thinking "this makes me so anxious," choose to think "this is an opportunity to learn something new").
2. Music:
Your favorite song will immediately release chemicals in your brain that make you happy. Binaural beats also work well to quickly calm yourself down.
3. Repeat a simple word:
Repeat a simple, single word for several minutes (e.g., calm, calm, calm, etc.). There is no need to repeat complex Indian mantras. Choose a simple word that calms you. Studied by Dr. Benson at Harvard University. The effectiveness of the exercise lies in the focus.
Use your breathing:
Make surethat the length of your inhalation and exhalation are equal. Breathe only through your nose, rest your tongue on the roof of your mouth, and focus. Feel your heart rate slow down. When you inhale, your belly should move outwards—count to 5 as you inhale and 7 as you exhale.
5. Regulate your body temperature:
Doyou need to warm up or cool down? By actively observing your body, it can sometimes tell you more than you think. Choose something that helps: a hot water bottle, a cool washcloth on your face, or a cup of soup can work wonders.
6. Exercise:
Go fora short walk or jump rope for a while; the tension in your body will ease and neurotransmitters will be released. Actively incorporate these moments into your workday, especially if you have a sedentary job.
7. Smell something calming:
Didyou knowthat I like to carry a sample of sunscreen in my pocket? Just the smell alone immediately transports me to vacation. Any other object works just as well (lavender sachet, caramel lip gloss, etc.).
8. Progressive relaxation:
Firsttense up, then relax. Tense your arms for 5 seconds and then release for 10 seconds. Continue with your hands, legs, feet, etc. After the exercise, notice how the tension in your body has decreased.
Which of these mini-boosters could you (or your team) try out today? And what would it look like if we structurally made room for these kinds of micro-moments of self-care in the workplace?
What's next?
Regulating stress does not stop at mental techniques alone.
In our upcoming webinar on the link between physical and mental well-being , we will take a closer look at how the body and brain continuously influence each other, and what this can mean for mental health in the workplace.
Register for the webinar here.
Are you noticing stress and absenteeism building up within your organization? We would be happy to work with you to develop an approach that goes beyond isolated initiatives and makes a real impact. Schedule a meeting using the button below.
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