Summary: Stress is something that should not be carried for long, and work stress is something you need a break from. With the amazing practice of the holistic art of Yoga and Meditation you can learn to deal with the pressures at work. Read to know how?
Anyone who has worked in a 9-5 job is well-acquainted of work-pressure. Work-related stress, pressure to meet the deadlines and also job burn-out are among the leading causes of distorted health, mental stability, lifestyle imbalance, and no motivation. Most of the hours of the day we spend in the office or being engaged in work-related activities, even traveling, which leaves many workers suffering from exhaustion, lack of concentration, anxiety and depression.
Any job can have a stressful element, even if we love the work. We often face challenges, experience pressure of meeting deadlines, etc. The work pressure builds stress, and if it becomes persistent, it can be overwhelming which can lead to the distortion of both emotional and physical wellbeing. Some workplace stressors may include low salaries, lesser or no growth opportunity, unhealthy environment, excessive workload, unclear performance expectation or overtimes.
Pressure at the workplace is out of our resources, but unfortunately, it doesn’t disappear even after the working hours. When pressure persists, it hampers the health but can be handled effortlessly with the holistic practice of yoga and meditation.
Taking the Mindfulness Route
Practicing mindfulness may help you to stay relaxed at work. Bring the right kind of routines into practice and help to combat common stressors and pressure at work.
- A Positive Punch-In: Start your day at work focusing on journaling and contemplation for 10-15 minutes before getting to work. Try to drive the attention on the positive affirmation (work-specific) to adjust the mind and body for the whole day. Set written goals, plan the day, set timeline and work towards achieving them setting a tone for the whole day.
- Don’t Shift the Focus: One need to cultivate mindfulness throughout the day. Therefore, one needs to focus on each given task without any sort of distractions. If you find yourself straying from the work, notice your distraction, acknowledge it and return to work. Along with that, be mindful while doing other tasks whilst at the office. These can include eating food at work, talking to your colleagues, etc.
- Take Rebooting Breaks: Most of us today have sitting jobs which itself is not healthy for the body. This posture can lead to distraction, feeling cranky, lethargic, or wound up. You need to include movement of your body in your daily routines. Get up from the seat and take a walking break or stretch your body, meditate for a while or practice chair yoga to clear your thoughts. Also, go for walk after having your lunch.
- Take Rebooting Breaks: Most of us today have a sitting job, which itself is not healthy for the body and leads us towards distraction, feeling cranky, lethargic, or wound up. Get up from the seat and take a walking break or stretch your body, meditate for a while or practice chair yoga to clear your thoughts. Also, go for a walk after having lunch.
Asanas to the Rescue
We can’t have control over uncertainties in life or at work, but can handle with ease by practicing easy yoga poses to relieve stress, restore health and help to deal with pressure at work. Practice yoga poses including:
- Tadasana that leaves you motivated and invigorated.
- Vrikasana that builds self-confidence.
- Vajrasana calms the mind, relaxes the body and enhance circulation.
- Ardha Matsyendrasana re-energizes the body and relieves pain.
- Gomukhasana improves flexibility and helps those with sitting job immensely.
- Shavasana bring you into a deep meditative state, repair the damage and rejuvenates the being.
Bring Relaxation with Meditation
Meditation is amazing and you can practice it even on your way to work or sitting at your desk. It helps you to stay motivated, productive and attentive throughout the day. So take 5-10 minutes out and practice to reduce stress, to quiet the mind and to relax the body. Do it when you feel stressed, or during the break. Unwind with the practice after a hard day’s work and feel replenished and being present in the moment.
Sign of Work Pressure
We all experience stress at work we even expect some. Too much, however, may lead to health conditions which include fatigue, persistent sadness, and loss of interest in work task. It can also lead to inattentiveness, muscles tension, strain, anxiety, anger, and irritability.
Breath out exhaustion, take time for yourself, connect for help, and follow the mindfulness practice of yoga and meditation. Easy practices to help you deal with pressure at work efficiently.
Author Bio :
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He organize 200 hour yoga teacher training in Rishikesh. Manmohan Singh conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature, Himalayas and Trekking in India.