One of the most requested topics that I’ve been doing trainings and webinars for is the top 4 tips to de-stress at your desk. These 4 tips are bult to help you refresh, refocus, and reenergize. Research shows that since the Pandemic, many people working from home are working more hours, and even spending up to three hours or more in front of their computers daily. Whether you are working at the office, from home or a hybrid of the two, it is likely that you spend a lot of time behind at your desk and at a computer screen. Here are 4 tips to de-stress at your desk:

1. Stretch it out. Whenever we are in front of our desks too much, we get stuck in a rut. Learning to stretch and move is one of the best ways to bring oxygen into your body. You can stretch your hands up and down, fingers, neck, shoulders, and your entire body in sideways and circular motions. For detailed descriptions watch the full video below.

2. Deep breathing. When we are stressed, we are anxious. We breathe from our chest in shallow breaths. Take a deep, cleansing breath through your nostrils, hold it a few seconds, then exhale through your mouth. A helpful technique to add in this exercise is a tool known as box breathing. When you practice box breathing, you will imagine a box while you are breathing. For four seconds you will breathe in starting from the top of the box, hold your breath for four seconds, exhale for four seconds, then hold your breath for another four seconds. At the top of the box, you start your breathing motions again. This technique is known as box breathing because as you breathe, the image of the box helps you create a consistent pattern to control your deep breathing. You can continue these steps until you feel your stress levels drop.

3. Visualizations. Find a picture in your mind of a soothing, relaxing place. It could be a forest, a beach, next to a person you love, or even on a vacation you remember fondly. Close your eyes. Instead of focusing on distractions around you, go to that place of quietness, meditation, and solitude. Take a deep breath and practice mindfulness breathing. When you are practicing mindfulness breathing, you notice your emotions and the thoughts that are coming through your mind. You may even notice some “ants on the brain” – which is described in last week’s blog 4 Ways to Stop Anxious Thinking. Take those thoughts and reframe them into positive thoughts and affirmations.

4. Break it up. It is very common for individuals to work through their lunches and breaks. However, those breaks are incredibly necessary. You must break it up! Think of your favorite ways to take microbreaks. It can be as small as opening the front door, getting a snack from the fridge, walking through your yard, or checking your mailbox. Also, take time to eat your lunch. You can eat your lunch outside, at the table or even in front of the tv. Just make sure you’re in a different room or space from where your desk is located.

It’s crucial to know that how you end your day also impacts how well you can de-stress at your desk. Having a good morning ritual like meditation, reading, praying, solitude, and reflection are all helpful practices to destress not only at your desk, but at the beginning and end of your day. These 4 tips will decrease your stress and help you sleep better, be more alert, be more focused and ultimately gain the most out of your productivity.

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Photo by Andrea Piacquadio