10 Simple Techniques To Initiate Stress And Anxiety Relief At Work

Ricky Gervais and the BBC's stunningly successful sit-com "The Office" has been a huge hit around the world spawning countless spin off's and remakes.



The fact is that the comic situation transfers across cultural barriers. The exact idioms of the language may alter but essentially we see people in the show that we relate to in our own workplace - sometimes we even see ourselves.

The people are not the only aspect of the show tat transfers, so do the situations the characters find themselves in. Do these two quotes from The Office strike a chord?

Jim Halpert: Because right now, this is a job. If I advance any higher, this would be my career. And if this were my career, I'd have to throw myself in front of a train.

Michael Scott: This is our receptionist, Pam. If you think she's cute now, you should have seen her a couple years ago.

These lines may be funny yet they point to something basic and fundamental pertaining to the work place: stress and more specifically work related stress.

The UK Health and Safety at Work Executive (HSE); the UK government's Work related health and safety body define work related stress as: “the adverse reaction a person has to excessive pressure or other types of demand placed upon them."

A certain degree of stress is healthy, t keeps us on our toes and drives us to achieve. In essence stress will cause us to lead more fulfilling lives. The difficulty is here however, is how do we create a healthy balance of stress because too much stress and anxiety is certainly harmful to your health and well-being? What techniques can we apply to encourage stress and anxiety relief in our lives? Stay with me for a short while and we'll look at 10 simple ideas to initiate stress and anxiety relief at work.

Tune Into Your Body

A simple idea it may be, but one that is the key to unlocking the box to the other stress and anxiety relief techniques that we shall examine. Be aware of the degree of stress that you're experiencing at any one moment in time. First of all you need to know when your stress levels are rising.

Measure your stress level on a scale of 1-10. While you're at home find a time when you are alone and when you can lie down with your eyes closed. Put on your favourite music for relaxing or just sit in silence, whatever works best for you. Just let your mind wander and do not seek to hold your thoughts, no matter how fleeting. After 10 minutes or so you should be aware of level zero stress.

this is the gauge for measuring all other stress levels. During the day check into the scale and not the level of tension that you're feeling: are your shoulders hunched and tense; how does your gut feel, is it tight and churning; is your jaw clenched?

Take time to move

Movement is a great way to reduce stress levels. Just by getting out of your seat and moving around you will find that you will feel a measure of stress and anxiety relief. A brisk walk during your lunch break and a short jogging session at the end of the day will reduce tension. Generally aim to keep fit anyway.

Take time for deep breathing

Simply breaths deeply, inhaling through the nostrils, after holding the breath for a count of three exhale slowly through the mouth.

Take time to use your minds power of imagery

This is another great way to bring stress and anxiety relief into the workplace. Just take a moment or two to imagine that yo are somewhere else. Hear the sound of the sea, create the vivid colours of the sky in your mind, soar of to your favourite place and do not wait for that distant vacation; go there today. The more vivid the images the better this stress and anxiety relief technique will work.

Take time to challenge your irrational thoughts

Be aware of you inner voice and the messages that it is sending to you. Often these thoughts are based on previous mind conditioning and the thoughts will be harmful and create unnecessary levels of stress. For example if you are under pressure to get something done by a particular time you may find yourself thinking" I must get this done or else I'm fired and I'll need to find another job!" This is probably not the case and if it is then you're probably better looking for another job anyway.

Take time to plan work into smaller manageable tasks

A large taks can be overwhelming and may need to be broken down into simpler easier to complete jobs. We meet more step by step targets this way and feel agreater sense of achievment after each step is finished. Give yourselfa reward for completing the smaller taks and do not wait for the final task before you give yourself a pat on the back.

Take time to reduce cafine intake

Have you ever seen a two-year old completely wired after chomping through a few cookies or drinking cola? Well that’s exactly what happens to all of us when we take in too much sugar or caffeine. However, unlike the nipper at home we can’t very well run around the office making airplane noises, we just carry the excess stress.

Take time to have a play break

Some professionals keep “squish” balls, or stress balls, in their work space a simple squeeze is all that is needed for rapid relief of stress and anxiety. Other people take a few minutes to play a game at www.addictinggames.com. They’re quick (less than five minutes), easy to play, and many don’t require a download.

Take time to Blow Off Steam - but fairly

don't think that you can't vent a little, but just remember words spoken in anger can haunt you for a long time if they’re read or overheard by the wrong person. Don’t put anything in email you don’t want the whole office to see.

take time to understand that a little stress is worthwhile

Finally, remember that it’s natural to feel stress when you leave your comfort zone. Some stress must be endured as you expand your horizons, learn new tasks and earn new responsibilities. That kind of stress may not be much fun, but in the long run, it’s worth it!


Therapy of Anxiety Disorder

Therapy of Anxiety Disorder


Psychological approaches are different from each other in the dwarf and the purpose of handling the anxiety. But basically the dwarf variety of equally encourage the client to deal with and not avoid the sources of their anxiety. In dealing with anxiety disorders can be through several approaches:


1. Psikodinamika approaches

From the perspective of psikodinamika, the anxiety reflects energy attached to unconscious conflicts and the efforts of the ego to let it remain terepresi. Traditional psychoanalysis was aware that anxiety represent clients from conflicts within them. By having this symbolizing the ego can be freed from spending energy to do the repression. Thus the ego can give more attention towards tasks that are more creative andgive the increase. So too are modern, but more modern explores the source of the anxiety that comes from the form of the relationship now than in the past. In addition they encourage clients to develop more adaptive behavior.

2. Humanistic approaches

The humanistic character believe that anxiety that social repression comes from ourselves. Anxiety occurs when unconscious between the inner self of a person the truth, and social levels of the approaching to the guise of consciousness. Therefore, the therapist-humanistic therapist aims at helping people to understand and express their talents and their feelings. As a result, the client becomes free to discover and accept themselves are real and not react with anxiety when their feelings are real and their needs begin to emerge to the surface.

3. Biological approaches

This approach typically use a variety of drugs to treat anxiety disorders. Including the benzodiazepine, Valium and Xanax (alprazolam). Although benzodiazepine has a calming effect, but can result in physical depensi.
Antidepressant drugs have the effect of antikecemasan and antipanik in addition toalso have the effect of antidepressants.

4. Learning approaches

The effectiveness of handling the anxiety with a learning approach has been much justified by some research. The core of the approach to learning is an effort to help individuals become more effective in dealing with the situation that causes the appearance of anxiety. There are several kinds of model learning approach in therapy, including:

a. reconcile with Gradual Exposure

This method helps overcome phobias or anxiety through a step by step approach ofactual exposure against fobik stimulus. Exposure therapy effectiveness is already very evident, making this therapy as therapeutic options to treat specific phobias. The exposure will also be widely used in handling to agoraphobia. Nature therapy gradually exposes individuals who agorafobik to the situation more frightening stimulus, individual success is ultimately target when presented at the last stage which is the toughest stage without any feelings of discomfort and without an impetus to shy away. The advantage of the exposure up is the result that can last a long time. How tocope with or how to help minimize anxiety:

b. reconstruction of the mind

That is helping individuals to think logically what happened actually. usually used on a psychologist against sufferers of phobias.

c. DOS Flooding

I.e. the individual is assisted by giving the most scared stimulus and conditioned sedemikan the flesh as well as forcing individuals who suffer from anxiety to deal with it myself.

d Cognitive Therapy.

Therapy that is done is through the approach of rational emotive behavior therapy,cognitive therapy-show individuals with social phobia that irrational needs for acceptance-acceptance of social and perfectionism childbirth anxiety in social interaction.The key is to eliminate the need for therapeutic excessive social acceptance. Cognitive therapy tried correcting the dysfunctional beliefs. For example, people with social phobia may think that no one in a party that wants to converse with him and that they will end up lonely and isolated throughout the rest of their lives. Cognitive therapy helps them to recognize the logical flaw-flaw in their minds and help them to look at the situation rationally. One example is cognitive restructuring cognitive engineering, a process in which therapists help clients find those thoughts and seeking rational alternatives so that they can learn to deal with situations generating anxiety.

e. cognitive therapy Behavioral (CBT)

This therapy combines behavioral techniques such as the method of exposure and cognitive techniques techniques such as cognitive restructuring.