Do any of these scenes sound familiar? The kids woke up late again this morning. By the time you get them to school and fighting rush hour traffic, you'll be 20 minutes late for a meeting you're supposed to lead. When you were first hired, you were lucky to get a job in customer service. But now you're wondering if it's worth it. The phones keep ringing, and you hear nothing but complaints. Last week you called in sick just to rest… …it's almost time for your presentation. Upper management is here, and your boss is counting on you to look good. You were up all night finishing the PowerPoint. Wondering if you have anticipated all the possible questions… Stress is a constant part of our lives, but it seems to really increase at work. More than two-thirds of American workers say workplace stress is a problem. This means we all spend too much time in fight or flight mode. And this takes a toll on our bodies through weakened immune systems, high blood pressure and heart disease. These conditions shorten our lives and reduce the quality of what is left. There are many strategies for managing stress, but when stress blinds us, and we don't have time to prepare, we don't need a strategy. We need quick, practical steps we can take NOW, that work quickly and can be done anywhere. When stress kicks in, it's another surprise attack, try one of these: breathe deeply, mentally visualize, gradually relax. Breathe deeply, breathing deeply may be the most effective way to stay calm. Everyone breathes, but many of us breathe the wrong way—shallow, fast, and high in the chest. This type of breathing is restrictive, increases our feelings of anxiety, and promotes our body's negative stress responses. Slow, deep breathing triggers the relaxation response, calming the body and focusing the mind. It increases the amount of oxygen in our blood, increasing our performance potential. Are you breathing the right way? To find out, try this: place one hand on your chest and the other on your stomach, just below your rib cage. Now breathe. Which hand is moving? If it's a hand on your chest, your breathing is too shallow. The trick is to get the hand on the belly to move. Take a deep breath and slowly count to five. Try to expand the abdomen instead of the chest. If you have trouble doing it, try lying on your back. With a little practice and patience, you will be able to automatically move into deep breathing. Once you learn the deep breathing technique, you can do it anytime Breathe Focus While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed. Close your eyes if they're open. Take a few big, deep breaths. Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body. Breathe out. While you're doing it, imagine that the air leaves with your stress and tension. Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm." As you breathe out, say in your mind, "I breathe out stress and tension." Continue for 10 to 20 minutes.
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