How often do you feel tired, tense, stressed and stiff at the end of your working day? In the UK about half a million people experience work-related stress at a level they believe is making them ill: figures from the Health Safety Executive (HSE) indicate: o Work-related stress accounts for over a third of all new incidences of ill health.
o Each case of work-related stress, depression or anxiety related ill health leads to an average of 30.
2 working days lost.
o A total of 13.
8 million working days were lost to work-related stress, depression and anxiety in 2006/07 o Work-related stress costs society between £3.
7 billion and £3.
8 billion every year; As humans, we are programmed to withstand a certain level of pressure.
Pressure is part of all work.
Many people, me included, are motivated by the desire to meet goals and achieve more and, respond well to a certain amount of pressure.
However too "much pressure" at work has the opposite effect.
This state leads you to experience distress and in some cases severe physical pain and emotional burnout.
The UK Health and Safety Executive (HSE) define work-related stress as "'The adverse reaction people have to excessive pressure or other types of demand placed on them.
' - Physiological Effects of Stress On The Body Everyone has their own level of "optimum stress".
You may have heard of the "fight or flight" response.
This is your innate ability to deal with threatening situations by producing more adrenaline which increases your heart-rate and puts your body into a state of arousal ready to either "fight or flee away" from threatening situations.
o Blood sugar levels increase to provide an energy boost for the muscles.
o The muscles become tense and ready for action.
o You begin to breathe more rapidly to bring extra oxygen into your body; o Your pupils dilate to increase your field of vision; This natural response is only designed for short bursts of immediate and life-threatening situations.
In the highly competitive world of work, with constant demands made on your time and energy, your body seems to always be "on red alert".
Continued exposure to high levels of stress can lead to long-term health problems, such as high blood pressure, IBS, diabetes and heart disease.
To solve these problems you need to find ways to reduce and manage work-related pressures.
How Can You Reduce Work-Related Stress? To achieve your best at work it is essential you find ways to release stress in a positive and controlled manner.
Ideally, it is best to practice some form of relaxation technique throughout your day.
This helps to minimise the damaging effects of stress build-up on the body.
The following easy yoga relaxation techniques can be done quietly at your desk, with minimum disruption to your work.
Why not try them with other colleagues and see what difference they make to your ability to feel calm and relaxed at work.
Here's Five Easy Yoga Relaxation Techniques To Reduce Stress and Tension At Work 1.
Eye Exercises - constant staring and working on the computer all day leads to eye strain and tired eyes.
o Sit comfortably on your chair, back straight, head erect, eyes looking forward.
o Imagine there is a huge clock in front of your face.
Look up at the number 12, look down at number 6, look across at number 9 then look at number 3.
Repeat and return your eyes to the centre.
o Slowly, starting at number 12, work your way around the "imaginary clock" in a clockwise direction, looking at each number in turn.
When you reach back to number 12, pause and repeat in the opposite direction.
o Still sitting comfortably, rub the palms of your hands vigorously together until they become hot.
o Rest your elbows on your desk.
Gently close your eyes and place your palms over your closed eyelids.
Relax your shoulders.
o Stay still and feel the warmth and energy from your hands flow into your eyes.
o Remain in this position until the heat from your palms has been absorbed by your eyes and slowly return your hands to your lap.
2.
Face Energisers o Pretend to chew a large piece of gum, really chew this piece of gum, stretching your mouth and smacking your lips together.
Chew for at least 30 seconds.
o Massage your cheekbones, forehead and temples with your fingers and thumbs.
Be aware of the texture of your skin as your gently massage your eyebrows, bridge of your nose and then walk your fingers around your ears.
o Continue this facial massage for another 2 minutes.
3.
Feet Circles o Sitting on your chair, stretch your legs and slowly rotate your right ankle.
Try to separate your toes.
Circle your foot 3-5 times in each direction.
Relax and repeat on the left leg.
Be aware of the stretch as your rotate your ankles.
o Stretch your toes back and forwards.
Feel the stretch as you do this.
Repeat 3 - 5 times on each foot.
4.
Seated Cobra o Sit near the edge of your chair o Hold the sides of the seat o Gently stretch up and forward o Open your chest and tilt your head back o Take a deep breathe in and slowly breathe out.
o Take 3 - 5 more rounds of deep breathing o Slowly return your body to centre.
Repeat 3 - 5 times.
5.
The Inner Smile o Think of something or someone that makes you feel happy and quietly smile to yourself.
o Allow this smile to travel throughout your body calming and relaxing you.
o Let the smile rest in your heart radiating warmth and love throughout your body.
At first you may find it difficult or strange to do these relaxation techniques.
However, the more you practice them the easier they become.
Try to do them throughout your day at work.
They will help you to gently unwind, boost your energy, and improve your concentration and sense of calm at work.