Managing Physical Effects of Stress at Work


Hey guys👋

So it’s a new week, and some of us are just starting a new shift; some of us have already been working over the weekend. I bet we all have something in common, though; the stress that comes from sitting for long hours is inevitable!😩

From the discomfort in your back to the sharp pain that builds up in your waist from the pressure of sitting down for so long.

And don’t get me started on the tightness around the shoulders and neck from all the looking into your PC… I’ve seen some team members cracking their necks in the most terrifying & hilarious ways, and sometimes I’m like, “😲ahhh, please don’t break your neck oh! 😂”. I know it’s not easy to stare into a screen for hours; your eyes feel tired and strained…

Your fingers and wrists aren’t left out too; for some people (like me👀), we’re always popping and flexing them. . sometimes it sounds like there’s a competition of who can make the loudest “pop!” 😆

You might be wondering where I’m headed pointing all these out, and you will find out in a couple of seconds. What if I told you that there are simple ways of managing all these physical side effects of doing your job?Our bodies are machines, and for any machine to function well, it needs to be taken care of properly. You cannot give a 100% at your job if you are not healthy. It is important to consciously find ways to manage stress to be able to function well in our jobs and in general life.

I would love to share with you some simple to-do exercises that help to release tension and relax some of the affected parts of our bodies. They literally take only a few minutes and provide some relief for a bit while working.

Releasing tension in your shoulders and neck: 

  • Take a seat in an upright position.
  • Stretch out your left arm and move it in front of the right side of your chest and right shoulder.
  • Hold on to your left upper arm with your right hand and apply light pressure. Hold this position for 15 seconds.
  • Change sides and repeat the steps.

And now you can continue your day with less tension in this area!

Relaxing your eyes:

  • Without moving your head, look up, then look right, look down, and then left (clockwise direction).
  • Repeat this about three times, and enjoy a brief moment of wellness for your eyes.

For the immediate recovery of tired eyes:

  • Rub the palm of your hands together until they feel warm
  • Place your palms over your closed eyes, feel the warmth and take in deep breaths through your stomach while you enjoy this little wellness for your eyes.

For immediate relaxation of the neck:

  • Put both hands on the back of your head and slightly cross them, or you can interlace your fingers.
  • Gently drop your chin to your chest and apply light pressure to the back of your head while your chin remains on your chest.
  • Hold this position for about 5 to 10 seconds, then slowly lift your head back up.
  • Repeat this exercise as you like and return to your day tension-free!

For loosening tight wrists:

  • Extend your arms in front of you and form a fist with your hand.
  • From your wrist, tilt your hand down and hold this position for three seconds.
  • Then tilt your hand up and hold it there for three seconds.
  • Now make a slow circular motion with your hand without moving your arm alongside; only your wrists and hands make this motion in both clockwise and anticlockwise directions.

Repeat this exercise as many times as you like and return to your day tension free!

For releasing pressure in the lower back and waist:

  • Start by standing in an upright position, then bend slightly forward from your waist up without bending your knees.
  • Make two fists with your hands and use them to gently tap on your waist, tail bone and lower back. Do this for about one minute.
  • This helps to release the tightness in that area, and because it serves as a light massage, you can add as much pressure as you like to your tapping!😉

I believe that by incorporating these simple exercises, we would be able to focus better while working and improve general body wellness.Try some the next time you feel a discomfort in any part of your body and you will be pleased with the results. 😅Have a productive week! 😃

About the author

Kechi Marcus

Hello! I bet you already know my name but I'll still introduce myself. My name is Nkechi, most people who know me personally call me Keke. Since I was a kid I've always enjoyed reading anything I could find and at some point realized that I enjoyed writing too. I would write short stories and share them with my friends and family. As I got older, writing created a safe space for me when I was feeling any kind of emotion, whether sad or confused or excited. I express myself better when writing and it allows me observe my emotions objectively. I also express some of parts of my creative self like, songwriting, poems, & copywriting. Whenever I write, I feel like there are endless ways of expressing myself and sharing my ideas with my audience and that is the beauty of it for me.

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