10 Five-Minute Ways to Quickly De-Stress, Unwind and Re-Energize During Work

de-stress and relax at work

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de-stress and relax at work

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Good and Bad Stress

Stress can be either a motivating force or destructive energy. It all depends on the dose. While a little bit of stress can be actually a good thing because it helps you to stay motivated and driven to succeed in your life, the problem starts when you experience chronic stress because our bodies are not designed to live under constant pressure. The accumulated stresses of everyday life can easily damage your physical health and mental wellbeing. That’s why it is so important to take powerful breaks to de-stress, unwind and relax during the workday. Trust me even a 5-minute break at work can make you happier, more focused and motivated to work towards your goals! So learn to take short breaks to ease your body and reboot your brain. Here are 10 simple, powerful and quick ways to manage your stress levels during these powerful brakes. 

10 Simple, Powerful & Quick Ways To Manage Your Stress Levels At Work

1. Self-Reflect

Use self-reflection as a tool to identify what are the main causes of stress in your life and learn how to reduce, manage or even avoid some of them. 

Focus on your experience and get a better understanding of your current situation. Ask yourself what is really happening and why you feel stressed out, overwhelmed and anxious. But don’t rush to answer. Pause and ask yourself what is the reason you’re having such a hard time right now. Once you identify the cause of your current state of mind you will be able to address the issue properly. If you’re feeling extremely stressed out and upset all the time there is surely a reason behind. Maybe your overly demanding boss is putting unnecessary pressure on you? Maybe your relationship is on the rocks and you’re trying to fix it? What about your night routine? Are you getting enough sleep and rest? Isn’t that you sacrifice your sleep to accomplish more work in a day and then you drink a little too much coffee in order to be able to make it through the day? Caffeine is a psychoactive drug that can cause stress, anxiety, mood changes, or sleep disturbances and restlessness - to name a few. That’s why you should drink coffee in moderation. 

Anyways, take your time and think things through. Use self-reflection and practice self-awareness in order to identify what makes you stressed out, anxious and overwhelmed on a daily basis, then you will know how to deal with it properly.

2. Drop An F-Bomb

What is the first word that comes to your mind when something stressful happens? Let me guess, the F-word? If your answer is yes, welcome to the club! Dropping the F-bomb is one of the most effective techniques for reducing overall body tension and psychological stress. We all know it even if we don’t want to admit it. In comparison to other stress relief techniques, we don’t need to practice it to become a master. It comes naturally. There must be a reason why the f-word is usually the first one that comes to our minds when something extremely stressful comes up. Maybe we have a gene responsible for that particular stress response? I’m kidding. But it would be awesome if that was true.

Anyways, if you feel embarrassed every single time you drop an f-bomb in a very stressful situation, don’t be. We are all only human. Besides, this stress and pain relief technique really works. So why we should stop using it? There’s nothing worse than hiding, ignoring or suppressing difficult feelings and emotions because instead of getting rid of negative energy you are only fueling it. In contrast, if you let yourself feel your emotions by expressing them in a safe way you will turn them into your greatest advantage within seconds. Mostly because releasing negative emotions will help you to reduce stress and anxiety, restore mental clarity and regain control over your life. That sounds good, right? So instead of denying your negative emotions, express them in a positive and quasi-mature way!

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3. Just Breathe

Hold it there, that’s far enough. Stop this cycle of negative self-talk. Close your eyes and take a couple of deep slow and deep breaths. Focus on here and now. Stop overanalyzing the past and worrying about the future because it will get you no-where but more anxiety. Anxiety talking with the mouth of your inner critic is telling you big fat lies. You don’t need to hear that. STOP. Right there and breathe. Don’t think just breathe. Inhale, exhale, repeat.

Explore your breath.

Close our eyes or concentrate your eyesight on a single point and start breathing mindfully. Focus on your breath, don’t try to change it, accept it and notice how your heartbeat slows, your breath becomes deeper and you begin to feel better…

Use your breathing to fuel relaxation and observe how this simple technique calms you down.

4. Move Your Butt

Have you ever noticed how good even a little physical activity makes you feel? It’s because even during light exercise our body releases endorphins and increases dopamine and serotonin levels. This magic trio made up of your natural happy chemicals is all you need to de-stress and activate your happiness mode. But there’s more! Regular physical activity not only relieves stress and anxiety but also boosts your energy levels and drastically increases your self-confidence. Not to mention that it keeps you in good shape. Need I say more?

So next time you feel worried, stressed out or anxious at work just take a quick 5-minute break and move a little bit. Get up from your desk and take a quick walk around your office. Move a little bit, do some fun and simple stretches or go outside for a 5-minute walk and connect with nature (Benefits of connecting with nature here). Stop sitting down from 9 am-5 pm every day because the lack of physical activity will only make you feel more stressed, anxious and overwhelmed. Instead, stand up and move your butt. I am sure you will be pleasantly surprised how even a 5-minute walk can drastically improve your mood, boost self-confidence, and increase your motivation at the workplace. So get active and boost your mental performance!

5. Healing Brain Massage aka ASMR

I am sure you heard about ASMR - this incredible experience of tingling sensation inside your head involuntarily induced by a stimulus. This “low-grade euphoria” or brain orgasm - like some people call it, can be experienced on command or spontaneously. So, if you find your ASMR triggers you will be able to put yourself in this incredibly pleasant feeling in the body every single time you feel down, overly stressed or anxious. 

Of course, everyone is different and each person has different triggers that’s why you will have to find your ASMR triggers. However, I’ve noticed that most people I know experience ASMR when they listen to a voice that calms them down. So my advice for you is to search for a person with an amazingly soothing voice that will calm your fears, anxiety, or even pain.  It can the voice of your favorite singer, podcaster, your friend that could send you a voice message on Whatsapp for example. 

Find the voice that calms you helps you to enter a flow state of mind every time you feel upset and disturbed. When you’re anxious, overwhelmed and stressed out just put some good relaxing music, listen to gentle whispering on Spotify or ASMR podcasts and zoned out. 

6. Try Mindfulness Relaxation Techniques

We’re living in a busy world constantly trying to balance our hectic life without realizing that increased working time and reduced sleeping hours won’t help us to achieve that. Life is not an endless to-do list of things to achieve and appointments to make. Being busy doesn’t mean being productive. And taking a break during a hectic day doesn’t mean that you’re procrastinating. Actually, the little time taken off from work or study is not only rational but also crucial for your mental and physical wellbeing. So slow down for a moment. Be present. Breathe. Create your own momentum. 

  1. Practice Mindfulness here
  2. Try relaxation Apps
  3. Do a quick deep breathing exercise (become aware of your breath)
  4. Try progressive muscle relaxation
  5. Try Guided Unwinding Mindfulness Meditation (guided meditations are fun and easy to follow!)

Best Apps To De-stress & Relax

  1. SuperBetter (Android / iOS)
  2. Shine - Motivational texts (Android / iOS)
  3. Pocket Yoga (Android / iOS)
  4. Calm Meditation and Sleep Stories (Android; iOS)
  5. Happify: for Stress & Worry (iOS and Android)
  6. Happier (iOS)
  7. Headspace (Android; iOS)
  8. Breathe2Relax (Android; iOS)
  9. Anxiety Reliever (Android; iOS)
  10. Self-help for Anxiety Management (iOS)
  11. Sanvello (Android; iOS)
  12. SAM App (Android; iOS)
  13. What’s Up? - A Mental Health App (iOS and Android)
  14. Self-help for Anxiety Management (iOS and Android)
  15. Smiling Mind Meditation for all ages (iOS and Android)

7. Practice Emotional Self-Care

No matter how hectic your busy schedule is, make sure you leave some time for activities you genuinely love. Because if you want to avoid being overly stressed during your workday you will need these couple of minutes for something that keeps you balanced, feeds your soul and make you feel genuinely happy. Yes, we’re talking here about these life’s little pleasures that make us feel good about ourselves.

I’m sure there are some simple self-care activities that make you feel happy and relaxed. Maybe you love drinking a steaming cup of vanilla tea or creamy cappuccino. Or maybe you like journaling because writing helps you release negative thoughts and difficulties emotions. Whatever it is that makes you happy and relaxed during your workday make sure you fit those activities into your busy schedule especially on days when you have multiple meetings, appointments, and daily activities do.

Creating more time in your work schedule for simple 5-minutes self-care activities will boost your wellbeing and increase your life satisfaction. Besides, life is too short to not enjoy those simple pleasures that inspire you, motivate you and make you feel good about yourself. Not to mention that if you feel good about yourself the chances that you’re going to perform better in the office are extremely high. So go and treat yourself no matter what! Because you deserve this!

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8. Set Short Term Goals

I understand it may seem slightly unusual, setting goals when you’re already anxious, stressed out and overwhelmed, but actually, it is a great way to relax and get inspired by your own attitude. Of course, we’re not talking here about long term goals that require a lot of time, commitment and energy but about planning short term. This simple act of setting good short term goals will keep you organized and accountable. Not to mention that you will prevent senselessly and yet so tempting procrastination that could only make your stress and anxiety even worse. 

So take a couple of deep breaths, refocus your mind and shift to a higher level of consciousness. Release pressure and high expectations about the long term future and focus on the present moment. Then look around yourself and ask yourself what you can accomplish within the next couple of minutes that would improve your current situation. What are the things you could do right now and it would make you feel a little bit better and more peaceful? Is there anything that announces itself as in the need to be fixed, changed or adjust? If yes, do it! Take advantage of the current situation and enter a flow state. 

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9. Reach Out

What’s a better way to de-stress, relax and calm your anxious mind if not the presence of your friends? Your own emotions are influenced by the emotional states of others. So when you feel anxious and stressed out call your friend, family member, your co-worker. Talk to someone who you can trust and who will brighten your mood. Talking to someone about your struggles is a great opportunity to release stress and tension from your body, refresh your thinking, gain a new point of view and in consequence look at your situation from a completely different perspective.

So instead of overthinking, over-analyzing the situation you’re in and inventing different worst-case scenarios just talk to someone. Free yourself from this internal tension by sharing your experience with others. Talk with your friends, family members or co-workers. You don’t have co-workers? That’s ok! Use your phone and call or message a person you can trust. Don’t be afraid to ask for help if you need it. People are around you in your life for a reason. Emotions are contagious. Calm presence of other people can easily influence your own state of being. 

10. Accept Your Feelings

Instead of indulging in negative self-talk that can only lead to more stress, anxiety, and frustration be mindful. Use mindfulness approach and observe these feelings of anxiety and panic without judging them. Be kind to yourself. Give yourself permission to experience your emotions. And remember that: 

It’s OK to feel anxious.
It’s OK to be afraid.
It’s OK to feel overwhelmed.
It’s OK to feel whatever you feel.

Emotions are natural phenomena that serve to protect us and cause us to act not to harm us. They come and go.  They can not harm you if you acknowledge and accept them. Emotions are just emotions. You are in control of your life. 

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Best Posts About Achieving Goals:

  1. The 3 x 8 Method Will Immediately Change Your Life For Better! HERE
  2. My Top 10 Must-Haves for Living a Healthy and Balanced Lifestyle HERE
  3. Perfect Morning Routine to Reduce Stress & Anxiety HERE 
  4. The Ultimate Guide For Setting & Reaching Your Goals HERE
  5. 6 Self-Improvement Habits To Adopt in 2020 HERE
  6. Get into the Habit of Being Seriously Organized in 2020. HERE
  7. 8 Simple Steps to Set Yourself Up for a Successful 2020 HERE
  8. Powerful and smart ways to manage your time efficiently and effectively HERE
  9. 5 steps to success in achieving your goals HERE
  10. The ultimate way to overcome procrastination and become a highly productive person HERE
  11. The science of motivation HERE
  12. 10 powerful habits to boost your confidence HERE

Stay positive

Be Mindful

and Have a Powerful Break!

xo Kate

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About Me

Hey, I’m Kate. I create content about a holistic approach to a meaningful life. On this platform, you will find resources on reaching YOUR goalstime management,  personal growth, & living your best life. 

(particularly for procrastinators, self-doubters, and dreamers!)

If I am not here it’s because I’m enjoying my creamy cappuccino in one of my favorite coffee shops… 😎

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