An unmet deadline, a task left incomplete, a disagreement with a colleague, or an unexpected reaction from your manager can create moments of stress within the workplace. However, staying composed in such situations is important for preserving productivity and achieving a healthy work-life balance.
Rolling your yoga mat and incorporating yoga into the workplace for may seem difficult, particularly during a moment of high stress. However, there are many other yogic ways to achieve a similar calming effect that yoga provides. This can be easily done in the workspace.
“The first, simplest step is to allocate time for sitting quietly. Observe the body and your thoughts,” says Ramya Iyengar, a yoga therapist at Algorithm of Yoga, Hyderabad. This helps to develop body and breath awareness, she says.
We need to observe our thoughts, regardless of their nature. This uncomplicated practice is a great way to be mindful and bring about a balanced state of mind during challenging situations at work.
Silent mantra for stress relief
Iyengar further adds that another effective way to de-stress at the workplace is to use sound; this can be in the form of the mental repetition of a mantra or by listening to music that quietens the mind.
Other effective practices include nadi shuddhi pranayama (alternate nostril breathing) or a 10-minute meditation. “Try sitting where the mind is less distracted so that you are not interrupted. This can help improve focus and promote clearer thinking process and decision-making,” says Iyengar.
Gratitude journalling is also a simple stress-down technique. It helps focus on the positive aspects of a situation and improves emotional resilience.
These practices like pranayama, silent mantra, and gratitude journalling help relieve workplace stress and help you be more productive. The infographic below aims to provide easy-to-do methods for granting yourself a refreshing break by instantaneously calming down in an office environment.