In practice, it is often remarkable that despite all the advice offered on energy and talent management, people remain exhausted. When asked how attention is paid to physical stress management, the answer is usually "not." However, this is precisely the basis. All other techniques will only work when the basic level of physical stress is low.
Those with low overall stress levels are more resilient, energetic, productive and engaged than those with high baseline stress levels.
In chronic stress, the stress system is constantly active and we find ourselves in a prolonged fight-flight response. In a real physical threat, this protective mechanism of our body is life-saving but it is not made to be constantly on active. With chronic stress, the stress hormones are no longer completely removed from our bodies and become toxic. All kinds of physical complaints arise such as headaches, fatigue, being sick quickly, inflammation, gastrointestinal complaints, muscle pain... In addition, emotional loss of control occurs more quickly: we are irritable, suddenly overwhelmed by emotions, react too intensely to events.
Cognitive problems also come to the fore: it becomes difficult to put things into perspective, to put things into perspective, we see problems and danger everywhere, become more negative, have a harder time making decisions. We sleep worse, fret more, feel constantly rushed, can't unwind, are more easily overstimulated by the outside world. This is all the result of keeping the stress system running due to a combination of too many energy drains with too few moments of rest and/or energizing activities.
If this imbalance persists long enough, we move from chronic stress to the next 2 stages on the stress continuum, namely overexertion and eventually burnout. So we have every interest in actively putting the brakes on our physical stress system. If we consciously pay attention to this at regular intervals throughout our workday, we continuously drain excess stress hormones and protect ourselves from energy leaks.
Following are 10 tips for physical stress management that are easily applicable in daily (work) life.
Tip 1 - Breathe consciously through the abdomen
Abdominal breathing is the main entry point to put the brakes on the stress system.
Breathe in through your nose for 4 counts as your belly expands like a balloon. Then blow out past your mouth for 6 counts. Do this several times in a row.
By consciously working on your breathing about 10 times a day, you preemptively empty your bucket. This ensures that when you get home at night, you have less work to do to unwind.
You can just do this in between at your desk, as well as on the toilet or while waiting. Would you rather do this undercover? Then take a cup of hot coffee, tea or soup and pretend to blow cold air on it. Even a good sigh can be beneficial.
Tip 2 - Take advantage of every opportunity to move.
Moderate-intensity exercise drains stress hormones from our brain. So a second important avenue to lower our physical stress level. You don't have to make great efforts to do this. Through simple exercises you can simply integrate movement into your daily way of being. When you start doing this, it does take some attention and energy because you have to be conscious of it. In the long run it is so interwoven in your daily routines that you no longer think about it at all.
- Come to work by bike or park your car a little farther so you can take another short walk.
- Take the stairs, meet walking or standing up, use a standup app or other alarm signal that tells you it's time to stand up.
- Go regularly to the restroom or to the water dispenser and shake yourself loose while stepping. Focus your attention on the movement of stepping instead of sitting with your head on your to do's. This will allow you time to unwind and lower your stress levels.
- Do small stretches at your desk ("office gym") or when you are waiting at the printer. Stretch, stretch your arms and legs, yawn, roll your shoulders and move your head from side to side, or up and down.
- Combine going to the bathroom with some quick relaxation exercises: pull crazy faces in front of the mirror to stretch your face; briefly hold your wrists under cold water and then put one hand on your neck to literally cool your brain.
Tip 3 - Give oxygen to your brain
Our brain needs oxygen to function optimally. In mentally strenuous tasks, this need for oxygen is even greater than in normal conditions.
So behave "like a smoker" and get some air outside regularly. Take a walk around the block, just stand outside for a minute or in front of an open window, ventilate the office space regularly.
Tip 4 - Drink plenty of water
Water has many beneficial effects on our bodies. In the workplace, it is especially relevant that drinking enough water prevents us from becoming dehydrated. Dehydration causes headaches, fatigue and difficulty concentrating.
Drink a minimum of 1.5 liters (or 6 large glasses) of water per day. Put a glass or drink can on your desk to help remind you to drink regularly.
Limit consumption of caffeine-rich products (coffee, tea, soft drinks) to 4 consumptions per day. Although in small amounts they have a stimulating effect on concentration and performance, when consumed in excess they lead to negative effects such as headaches, restlessness, irritability and heart palpitations.
Tip 5 - Eat balanced meals
Make sure you always have healthy snacks with you such as fruit, raw vegetables or a thermos of soup. In turn, dried fruits, nuts and rice cakes are ideal to keep in your cupboard so you always have an alternative to the unhealthy offerings.
Eat at set times and take your time with it. Don't do other things but give it conscious attention. Eating at your computer, by the way, is not only unhealthy but also not very hygienic (food residue puts more bacteria on your keyboard than on a toilet seat).
Eating lunch together with colleagues creates a connection and improves the work atmosphere. However, do not feel obliged to eat with others if you rather need some low-pressure time for yourself. Choose a cozy spot (e.g. on a park bench) and take the time to unwind.
Tip 6 - Take a power nap
A power nap is not just a nap. It's a way to put your brain in a state between sleep and wake, making you not only physically but, more importantly, mentally recuperative. This is because at that time you are already processing a large chunk of the stimuli your brain had to endure and transferring information to your long-term memory. In this way, you save processing time at night and improve your sleep.
Specifically, how do you do such a power nap? Sit quietly upright on a chair, both feet firmly on the floor, back against the backrest. Set your timer for 10 minutes. Close your eyes, focus on your abdominal breathing and just let all thoughts come.
No desire or guts to take a power nap? Then take time now and then throughout your day to write down your thoughts (in text or mind map form). In this way you structure your thoughts, process the information gained, and can let go more easily.
Tip 7 - Listen to your bodily signals
Our body is very capable of sensing what it needs and communicates this through a variety of signals. If we ignore these signals, the body will eventually stop speaking and we run the risk of overstepping our limits. So take physical signals seriously and also regularly take time to reflect on the question "how am I doing and what do I need right now?" (e.g., via a body scan or breath-hold). Physical needs always come first. If you need to go to the toilet, are thirsty or hungry, do something about it immediately instead of finishing this or that first.
Tip 8 - Take regular breaks
Work in short blocks of 30 to 45 minutes and take small exercise breaks in between. Stand up and stretch, walk to the printer, coffee machine or toilet. Massage your face or stretch your fingers. There are several apps that can help you do this by indicating when it's time for a break (such as pomodoro timer and break reminder apps or the Activity app on the Apple Watch). Don't like apps? Then just set your alarm clock or stick a sticker (e.g. smiley face) in your workspace that helps you remember to take breaks.
Also, take longer breaks now and then to give your brain a recovery moment. It is important for good brain hygiene that these breaks be screen-free. So resist the urge to check your social media or news feeds, but go for a walk, stare ahead on a bench or have a nice chat with a colleague. Of course, the power nap from tip 6 is also a good choice.
Tip 9 - Limit physical stimuli
Put on headphones regularly to cut yourself off from ambient noise. Choose a good kind with noise cancelling (well worth the investment!) or play quiet music or nature sounds. Always have a pair of earplugs handy to be less bothered by distracting noises such as your neighbor's loud breath or nibbling during meetings. If odors easily bother you, wear a scarf with your own perfume on it. If you find yourself near a disturbing odor, bury your nose deep in your scarf.
Negotiate with your supervisor about the possibility of occasionally being allowed to work in a quiet room separately or from home.
Agree with colleagues to hold consultations (however brief), for example, in the hallway rather than in the room where people are working. Ask for a portable phone or a separate room with a landline phone to have longer conversations. That way you won't disturb colleagues.
Give everything a fixed place, provide labeled sorting trays, clean up your desk before you go home. Peace of mind means peace of mind.
Tip 10 - Smile and have fun
Laughing and having fun calms the stress system by producing feel-good substances in our brain. It relaxes our muscles, makes us more able to relate and nourishes a sense of connection. Tell funny stories, play office ping-pong, listen to a funny program, put on a nice music, above all don't take yourself too seriously.
Laughter and positivity are contagious, but unfortunately so are complaining and whining. So connect with colleagues who want to spend pleasant moments with you and are optimistic, and leave the gloomies (a.k.a. the energy guzzlers) for what they are by not paying attention to them.
Of course, you can also combine several tips. For example, by drinking a lot of water and the resulting increased frequency of toilet visits, you can practice listening to your physical needs and will automatically move more and take more breaks.
Then again, with a short walk during your lunch break, you can immediately check off tips 1, 2, 3 and 8. Feel free to find a buddy to do this with, so you can encourage each other to make it a habit. By the way, a buddy is also handy for all the other tips. You can choose to do everything on the sly, but how nice would it be to be able to do this openly and thereby be an example to your colleagues? Perhaps then an atmosphere of self-care will be created where we work on our stress resilience together instead of every other way. Taking care of each other's self-care not only stimulates but also creates connection, one of the basic psychological needs of human beings.
One of the clients inspired her colleagues to create a communal "zen" break. Every day at 11:10 a.m., an alarm goes off and they go together to a room in the hallway. There they take a seat in front of the large opened window and do stretches for 5 minutes. It can be that simple. Do you dare to take the challenge and implement this, along with other habits, in your workplace?
Once you have mastered these tips, you can move on to the next step: energy management and talent management. Career coaching can help you do this by giving you a view of your energy leaks, your energy givers, your talents and your values.
Written by Séverine Van De Voorde - Reworked by Liesbeth Briers