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Show LEBER S TS SORENESS ESS EE SPOS SE RR ee oe et Eee AE Ee eee ey 99 88-9 Ge Sunday, May 7, 2008 ‘Try breathing, relaxing techniques to manageworkstress Is an ever-increasing amount of on-the-job stress leaving you wom out and rundown? Even unkind volume ofstale gases,” he states. To relax, though, requires more concentration than Tike mibked way a workplace stress is to have fun careers can be tamed by leaming how to embrace calm. just deep, long breaths, Wilson states. Listen to and concentrate on while you're there. Sure,it doesn’t sound easy, with the serious nature According to Paul Wilson, author the sound of your breath as you ofmost jobs looming over workers, is as simple as actively choosing to be calmer, then following through with a few techniques aimed at achieving a more relaxed state. Don’t forget to breathe — single most important skill in learning to relax is learning how to breathe properly,” Wilson writes. “Master your breathing and you'll be able to find calm sanctuary in even the most stressful work environments.” Tobreathe for relaxation, he suggests breathing deeply, using the bottom part of your lungs. Take air in through your nostrils and expel air through your mouth. Also, breathe slowly,at aboutsix to eight breaths per minute. “Breathing deeply at this rate will provide the maximum volume of oxygen to your bloodstream, and allow you to expel the maximum ing on your breathing bylistening, you will be able to block out even the noisiest conditions and begin to feel a relaxed state as if floating or swimming under water. Wilson recommends breathing in this manner for at least 60 seconds, while maintaining good posture. “Simply put aside 20 minutes each day for decision-making and organization,” Wilson urges. Use that time to plan your day’s activities, clean off your desk and set objectives. Don’t allow anyone or anything to interruptthat time. Once you havepriorities for the day, use what he calls the “ThreePoint Execution” to ease yourself through the process. First determine what you want to achieve. Have one positive outcome in mind. Then, determine how you're going to achieveit. Write it down to feelstressed when you’re having fun. He suggests playing games with yourself while working. “Find the humorous, entertaining or even ridiculous sides of everything that goes on at your workplace, and everything you do.” By falling into habits or patterns, we cultivate stress, according to Wilson. “Stress problems have a habit of becoming habitual. You can break that habit by purposely stepping outside your routine.” Ifyou usually have coffee on your first. work break, take a walk of Calm At Work, managing stress inhale and exhale. By concentrat- but, according to Wilson, it’s hard around the block instead, he sug- gests. Listen to relaxing music for five minutes in the moming, or meditate on the bus on your way to work for a few minutes. Anything will work as longas it isn’t already part of your daily routine. Would you believe that a sense of calm could be simply through your senses? According to Wilson, relaxing 4romas the Mi aed =a stress f a eee ee Psyin a listener, in breathing To use this to your advantage, play calming music in your worka at the lowest possible volume,so it’s not a distraction, he suggests. Try aemusic, like Chopin or tab rary pieces with no ae but the elevator music. Altering the beverages and foods you may normally associate with the office coffee break also is a quick stress-buster. Instead of coffee or tea with caffeine, which increases tension and promotes unrest, he suggests drinking herbal tea, water, decaffeinated coffee or hot water with lemon. 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