Office chair care

Armchair techniques for gradual stress reduction.

Deep Breathing: Take a few moments to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth.

Deep breathing activates the body's relaxation response and can help calm the mind and reduce stress  and cortisol levels over time. 

Progressive Muscle Relaxation: While seated, systematically tense and release each muscle group in your body. Start with your toes, then move up to your legs, abdomen, arms, and facial muscles. This technique promotes physical relaxation and can help release tension and stress.

Mindful Awareness: Practice mindfulness by bringing your attention to the present moment. Notice the sensations in your body, the sounds around you, and the thoughts and emotions that arise.

Allow them to come and go without judgment. Engaging in brief moments of mindful awareness can help you refocus and reduce stress.

Visualisation: Close your eyes and imagine a peaceful, calming scene. It could be a beach, a forest, or any place that makes you feel relaxed. Visualise the details of the scene, incorporating the sights, sounds, and smells. This technique can transport your mind to a more tranquil state and provide a mental break from work-related stress.

Self-compassion Break: Yes this sounds very ‘smashed avocado.’ The key to this is not misusing it…a great many things have been done in the name of self-compassion such as using it as a get out clause. This about self honesty and self awareness.

How do you do this? Take a moment to offer yourself some self-compassion. Acknowledge any stress or difficulties you're experiencing and offer yourself words of kindness and understanding. Remind yourself that it's normal to feel stressed and that you're doing your best. Self-compassion can help counteract self-criticism and foster a supportive mindset.

Focus outside of self: This partially contradicts some of the previous points. Some people find that simply fighting thoughts with self compassion a lovely process which is in fact an uphill struggle from the off.

Practicing the following long term often enables a greater sense of compassion and calm without willing it.

This involves shifting your attention away from internal thoughts and worries and redirecting it towards the external environment. Here's how you can practice this technique:

Take a few moments to consciously observe and engage with your surroundings. Pay attention to the details of your immediate environment, such as the colours, textures, and sounds.

Notice the people around you, their actions, and the interactions taking place. Engage your senses by focusing on the sensations of touch, smell, and sound.

By directing your attention outward, you create a mental break from internal stressors and shift your focus to the present moment.

This can help reduce rumination, self-criticism, and focus in negative thoughts.

Focusing outside of oneself encourages a broader perspective, promoting a sense of connection and grounding. Ask people about themselves and be curious!

Mini Stretching Breaks: Engage in simple stretches while sitting in your chair. Gently stretch your neck, shoulders, arms, and legs to relieve tension and promote physical relaxation.

These mini stretching breaks can help release muscle stiffness and increase blood flow, reducing stress and promoting relaxation.

These office techniques are not a substitute for comprehensive stress management strategies, but they can provide temporary relief and support your well-being at work. If you find that work-related stress is persistent or overwhelming, it's important to seek additional support or consider implementing long-term stress management strategies.

Think about ways you can help yourself relieve stress and tension. Seemingly small ways can contribute to the greater whole when used consistently. 

Harley Street Counselling and Training 2023.

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