Stress Busting Techniques for the Office

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I got this from Yoga-With-Nancy-SoFla

Enjoy,

Misty

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Stress Busting Techniques For The Office

by Dr. Nan Kienow / Certified Yoga Instructor, Yoga Therapist, And

Licensed Massage Therapist

 

http://www.omplace.com/articles/StressBusters.html

 

Chronic stress is a major challenge in our society. Stress related

problems account for the largest part of insurance reimbursements.

 

Stresses at home and on the job can pile up without our realizing.

Each new stress building on others, until we become over-stimulated,

short tempered, irritable and even develop physical illnesses.

 

Doing yoga and meditation (if you are not comfortable with

meditation for religious reasons, I would turn it into prayer time)

can help break the stress cycle. Both teach you to be more aware of

your body and its signals, to take time to slow down and breathe, to

re-focus your mind, and to do stress-busting stretches.

Questionnaires have indicated that taking stress-breaks or attending

yoga classes at work can increase productivity and creativity.

 

Below are a few simple hints that can be done in a few minutes at the

office to break the stress-cycle. The first one is one that I

strongly recommend to my yoga students.

 

CONSCIOUS BREATHE AND STRETCH

 

This one can be done in your cube or office, or even in the restroom.

Stand with your feet hip-width apart, toes pointing straight ahead.

Drop your tail bone toward the floor while lifting your sternum

(breastbone) up. Drop your shoulders while lifting your head toward

the ceiling. Slowly inhale while rolling your arms toward the ceiling

in the gentlest easiest way. Let it be as if they were floating

toward the ceiling. Sometimes it helps to picture the end of the bone

in the upper arm (the humerus) as a ball rolling in the cup that is

the shoulder socket. Somewhere between shoulder height and hands

reaching toward the ceiling, you may notice a peacefulness develop.

Stay in that position with your eyes closed, just breathing into the

sensation and allowing it to spread through your whole being. Slowly

return your arms to your sides. Open your eyes, noticing that things

seem clearer and brighter. Continue on your way.

 

STRETCH AND CIRCLE

 

Sitting at a computer for long periods of time, doesn¹t allow our

blood to circulate up the legs and through the body as effectively as

it should. This stretch helps to get things moving and thus to

wake-up not only your hips but your brain.

 

Sitting erect at the edge of your chair, back from your desk, draw

your right leg out straight during an exhalation. Hold it up and

press the heel away while inhaling. Circle the ankle in one direction

and then the other while continuing to breathe. Exhale while ing your

leg to the floor. Repeat with other leg.

 

BELLY BREATHING

 

Sitting erect but comfortably in your chair, bring your hands to your

abdomen. Softly close your eyes. Inhaling, allow the abdomen to

expand. Exhaling, allow it to contract. Simply be aware of the

abdomen expanding and contracting as you breathe in and out. As you

watch, the breath may slow down and deepen, the mind begin to quiet.

Continue for a few minutes. Then, return to work refreshed and

peaceful.

 

SMILE

 

and use many of the 300 muscles of your head and face, and at the

same time lift your spirits.

 

---------------

 

On that thought, a saying told to me by a dear friend-

 

" Smile, and the whole world smiles with you,

Cry, and cry alone "