10 Techniques to Reduce Stress and Tension

[Guest guest]

10 Techniques to Reduce Stress and Tension

By W. Bly

Here are ten simple techniques you can use to reduce stress and tension on the

job.

1. Hobbies

The best way to take your mind off your work is with a hobby that fills your

free time. Pick something you can't get on the job. For example, if you sit at a

desk all day, try hiking, camping, bicycle riding or some other physical

activity. If you feel your job doesn't provide an outlet for your creativity,

take up painting, music or another activity that satisfies your creative side. A

chemist should not restrict his leisure pursuits solely to scientific and

technical activities.

2. Vacations

Many people boast of going years without a vacation. But it's a mistake never to

take one. Sitting on the beach, under the sun with the waves pounding at your

feet is a marvelous way to let off some of the pressure that's been building

inside you. How long should your vacation be? It depends on your personality.

Some people find they need at least a week or two to unwind fully. Others say

taking that much time off creates a backlog of work that just adds to their

stress when they return to the lab. Those people may be better with several

short vacations throughout the year.

3. Screening

I feel that working alone, in long stretches, is far more practical and

productive than working in the corporate environment, where your open door is an

invitation for everybody to interrupt you, at any time, regardless of how busy

you are. If you find these constant interruptions stressful, it may pay you to

screen calls and visitors. Take calls when you want to; if you're busy, have

someone take a message so you can return the call later.

4. Unlisted Phone Number

Few things are as intrusive as a work related phone calls received at home. If

you are bothered by too many such calls from subordinates or supervisors,

consider getting an unlisted number. If company policy dictates that people at

work must have access to your home number, you might want to purchase a

telephone answering machine. The machine lets you monitor incoming calls without

picking up the phone.

5. Privacy

Modular offices and open work spaces are popular with managers who think

constant employee interaction is a good thing. But these setups deprive workers

of privacy, and lack of privacy in turn adds stress and reduces productivity.

You should consider an office setup in which all employees have small, private

offices, with doors they can shut, to give them a place to think.

6. Dual Offices

My Uncle Max, a college professor, has two offices: his regular office and a

small, " secret " office tucked away in the basement of another department's

building. Max goes there to unwind, to work away from the crowds for a few

hours, when the pressures of students, faculty meetings and research overwhelm

him.

7. Delegation

Do you have too much work to do? Delegate it. Don't think you're the only one

who can do your work. You'd be surprised at what your co-workers can accomplish

for you.

8. Divide and Conquer

If you're faced with a big task and a short deadline, break the assignment up

into many smaller segments and do a part of the job every day. Having to write

only one page a day for ten days seems a lot less formidable a task than having

to produce a ten page paper in two weeks.

9. Deep Breathing

Psychologists have developed a number of relaxation techniques that can help

reduce stress on the job. All can be performed easily at work. One of the most

basic techniques is deep breathing. It relieves tension by increasing your

oxygen intake. To practice it, sit in a comfortable position with your hands on

your stomach. Inhale deeply and slowly. Let your stomach expand as much as

possible. Hold your breath for five seconds. Then exhale slowly through pursed

lips, as if whistling. Repeat the cycle three or four times.

10. Visualizations

To escape from the stress of the " real world, " close your door, sit back and

spend the next 10 minutes in a pleasant daydream. This short " mental vacation "

provides a nice tension reducing break.

About the Author:

Bob Bly is an independent copywriter and consultant with 25 years experience in

business-to-business, high-tech, industrial, and direct marketing. Please visit

his website at http://www.bly.com