16. Deep Breathing While standing, or in an relaxed sitting position Place one hand on your stomach and one on the chest Inhale slowly through the nose Hold for 4 seconds Exhale slowly through the mouth Repeat
17. Shoulder Shrug Slowly bring shoulders up to the ears and hold for approx 3 seconds Rotate shoulders back and down Repeat 10 times
18. Hand Shake While sitting or standing, drop arms to the side Shake hands downward gently Repeat frequently
19. Hand Massage Massage the inside and outside of the hand using the thumb and fingers Repeat frequently (including before beginning work)
20. Finger Massage Massage fingers of each hand individually, slowly, and gently Move toward nail gently Massage space between fingers perform daily
Imagine that you are in the office or in the classroom.
The phone is ringing. There is an announcement on the speaker. You have a deadline approaching. The students are very active today.
If one more person appears with yet another request, you may just reach boiling point.This is the beginning of feeling stressed.We often think that because we're at work, we should ignore our senses and what we are feeling when the best thing we can do is stimulate them. With this in mind, here a few quick exercises you can try for instant stress relief....
Take 10 deep breaths in and out, and then smile. Smiling has been shown to stimulate the brain into feeling more positive. If you feel silly grinning to yourself, keep a picture on your desk that will make you smile.
One Thing at a Time. It all needs to be done but constant interruptions confuse projects and increase stress. If you're on the phone, close your email. If you're finishing that report, let voicemail take over the phone. Focus on one thing and then deal with the next.By the time you return that call, the problem may have solved itself.
Tea Time. Stop everything and sip a cup of herbal tea or coffee.Don't worry about whether it's decaf if going without your caffeine fix is going to make you more cranky. The world isn't going to end in the 5 minutes it takes you to calmly sip your beverage of choice, and it can help to calm you down.
Music. Something you sing along to is just going to provide distractions but a soothing instrumental piece can help you relax and stay focused.
Laughter – A natural stress reducerLaughter is known to be a form of medicine.You may not feel like laughing at the end of a stressful workday, but this exercise is about inducing artificial laughter to gain the benefits of natural laughter. You will be surprised that a few bouts of artificial laughter can suddenly have you feeling really great and can improve your self esteem
Eye Movements close eyes slowly and gently move eyes up to the ceiling, then slowly down to the floor repeat 3 times Close eyesSlowly and gently move eyes left and then rightRepeat 3 times
Deep Breathing while standing, or in an otherwise relaxed position place one hand on the abdomen and one on the chest inhale slowly through the nose hold for 4 seconds exhale slowly through the mouth repeat
Shoulder Shrug slowly bring shoulders up to the ears and hold for approx 3 seconds rotate shoulders back and down repeat 10 times
Hand Shake while sitting, drop arms to the side shake hands downward gently repeat frequently
Hand Massage (Note: Perform very gently!)massage the inside and outside of the hand using the thumb and fingers repeat frequently (including before beginning work)
Finger Massage (Note: Perform very gently!) massage fingers of each hand individually, slowly, and gently move toward nail gently massage space between fingers perform daily
Thank you for listening! I hope you enjoyed the lesson and I hope your body feels better.
