ELLEN DINUCCI'S BLOG
Practice Each Day to Keep Stress Away
3 Energy Clearing Tips to Manage Stress on the Job
August, 2011
Do you ever feel like jumping out of your skin at work because of juggling so many projects?
With the strained economy, many workers are expected to take on more responsibilities, even doing the work of several people. Oftentimes, even those who still have jobs endure far more stress, compared to the days when the economy was much better. These staff members may have an unemployed spouse at home, or are worried that their company may lay them off.
Research shows that job stress costs businesses $2 billion annually through absenteeism, deficient job performance, workman’s compensation, and tardiness. When self-care strategies are taught to and used by employees, HMO visits are reduced by 35 to 50 percent, a cost savings to both businesses and staff.
To release anxiety and physical tension and give you the energy you need to do your job, below are three exercises to get you there with only a few minutes of daily practice.
The first exercise centers you in the midst of chaos, especially when it feels like all hell is breaking loose. Perhaps one or two employees have resigned and you’ve temporarily been given their duties, or a co-worker is having a meltdown. “Becoming A Tree” uses imagery to focus your mind in the here and now and release excess worry.
Centering the Mind: Becoming A Tree
Imagine or sense that you are standing or sitting in front of a vacuum cleaner. Once it turns on, feel the vacuum cleaner gently remove tension from your head and neck so they become long, loose and flexible. Imagine the same for each of the following parts, one at a time—shoulders, arms, chest/upper back, lower back/belly, buttocks, legs, the space around your body. Then sense the vacuum cleaner floating into the sky and the universe, converting into positive energy that benefits you. When finished feel your feet on the ground and your entire body being long, loose, and flexible.
Now that you’ve focused in the moment and let go of excess tension, you will replenish yourself with a positive quality. You can pick whatever you’d like to feel more of, such as calmness, neutrality, wisdom, peace or clarity. In case you are having difficulty choosing one, the exercise below will focus on the quality of calmness.
Replenishing Your Body and Mind: Soaking in the Essence of Calm
Sense or imagine being in nature or another location that makes you feel safe and relaxed. As you sit or recline here, feel the quality of calmness gently hovering above your head as though it is held in a pitcher. Feel the pitcher tip to fill you up with calmness, saturating one part at a time—head, shoulders, arms, chest/upper back, lower back/belly, buttocks, legs, and the space surrounding your body. Afterwards, feel your feet on the ground and notice how you feel.
Use these exercises each day for a few minutes or stretch them into a full-blown relaxation/meditation session of 20, 30 or 40 minutes. Daily practice will tame your stress by releasing physical tension and clearing your mind so you can be more productive on the job and less thrown off center by events around you.
