While mental health days are more common, 62% of workers are hesitant to request time off for mental health care due to potential judgement from their boss.

Need some quick and easy ways to calm the stress of your work day? We got you covered!

I remember reading an article over the summer where a doctor gave ways to calm down when your stressed out but now Real Simple is niching down and targeting work stress.

Does the juggling act of trying to manage everything and stay productive at work have you feeling stressed ? We feel you. And while you can’t stop all the tasks, meetings, and to-dos you have to deal with, there is something that can help make things feel  manageable.

“Mindfulness can help us remain grounded in change and ambiguity and manage emotional triggers,” explains Scott Shute. He is the founder, and CEO of Changing Work and former head of mindfulness and compassion at LinkedIn. “Practicing mindfulness lowers stress and increases productivity, which ultimately contributes to an employee’s success both inside and outside of work.”

Practicing mindfulness doesn’t need to be time-consuming. You can actually do it in the middle of the busiest work day to help you de-stress and stay centered. Shute recommends these quick, easy and effective mindfulness strategies you can do at work.

Basic body scan – This exercise helps you become aware of different body parts and how they feel physically and what you feel mentally. Sit comfortably in your chair and notice your body’s points of contact with the chair, the floor, and your clothing. Pay attention to your breathing, then mentally “scan” your body from head to toe, just being aware and not trying to force a fix or a change.

Easy visualization – This one involves picturing something very specific, like a situation you’re anxious about, and cultivating positive images and associations around that. Visualize yourself feeling confident, prepared, relaxed, and having positive outcomes. This can be especially helpful before a presentation or meeting.

Beginner breathing exercise – Shute’s Three Breaths practice takes less than a minute and starts with you finding a place that’s quiet and comfortable. Start by exhaling completely, then

    • Inhale slowly and fully. Then hold your breath for a few moments.
    • Exhale slowly and fully, thinking of a calming phrase, like “letting go,” as you do.
    • Hold your breath again for a few moments.
    • Repeat the steps again, starting with the inhale.

Source: Real Simple

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