It’s the start of another work year, and that means clearing the well-earned cobwebs in your mind from a lengthy holiday to steel yourself for the next 365. We’re sure you have plenty of new year resolutions, but rarely does “I’m going to try stress less” feature among the myriad of resolutions uttered by people across the world each year. However, reining in your angst won’t just help you perform better at work and feel better at home, it could also protect your health.
Prolonged periods of high stress and anxiety have been shown to harm you in a number of ways. Stress can turn your hair grey (yes, actually), affect your sperm quality, wreak havoc on your digestive system, wreck your sleep schedule, damage your heart, tank your immune system and lead to long-term mental health issues. That’s just the tip of the iceberg.
READ MORE: 11 Surprising Stress Side-Effects (And Five Effective Ways to Lower Your Levels)
Bottom line: we all need to stress less. But the things that are stressing us out aren’t going anywhere, any time soon. The solution? A tactical approach. Finding ways to tap into some instant Zen even when it feels like life is charging forward at a hurtling pace could help you sidestep many of the symptoms of living in these stressful times.
Here are just a few ways you can get your dose of calm during the new work year:
1. Deck Out Your Desk With Plants
Your workspace craves greenery. Let’s put it another way, if you’re looking to get to the ‘roots’ of your stress issues, a pot plant or two could be the remedy you need to stay calm for the next 365.
A 2019 study by the University of Hyogo discovered that those who spent their time in the presence (and taking care of) desktop planters were able to bring down their workday worries significantly.
READ MORE: 8 Mindfulness Exercises to Beat Stress, Spark Motivation and Feel Better
If you work in an office, pick something formidable that can thrive in an airconditioned and sun-starved environment. Think: philodendron, pothos, spider plants and kangaroo ferns; greenery that’s resilient enough even if you’ve been relegated to the darkest corners of your building.
2. Drink Water Regularly Throughout the Day
Even a tiny bit of dehydration can cause your anxiety levels to skyrocket, according to a study published in the Journal of British Nutrition. You should be shooting for around four litres of hydration per day. And make sure to top up even more on days when you work out.
3. Just Breathe (But Do It With Focus!)
Breathing is automatic, but that doesn’t mean you should ignore it completely. Taking some time to tune into the rhythm of your inhalations and exhalations can help center you, reducing tension and lowering your stress levels.
One study found that doing basic breathing exercises just 2 times each day was incredibly effective at helping participants ward off feelings of panic during particularly stressful moments. Get started with a guided breathing sesh on an app like Insight Timer or Headspace.
4. Clear Your Head With a Videogame
According to one study, spending time playing videogames (specifically, Tetris) for just 30 minutes can distract your mind for long enough to take the sting out of your stress levels. Another study claims that spending time focusing on playing a videogame can have a similar effect to guided meditation. It’s more fun, too.
5. Try a Little Kindness
A Yale University of Medicine study found small, kind gestures can help reduce your stress levels. In other words, offering to help a colleague with a difficult task, a friend with their move or just volunteering some of your time with a local charity could net you some serious calm.
6. Countdown To Feeling Calmer
Carve out just five minutes for this super-effective anxiety-buster. Your goal is to count down slowly from five to one – taking your time with each number to build awareness of your thoughts, your body and the world around you.
READ MORE: Feeling Stressed Out? Playing “The Legend of Zelda” Could Be the Cure
Start by identifying five things you can see around you. Next, notice four things you can feel – for example, the floor beneath your feet. Tune into three different sounds. Then, identify two distinct scents. Finally, focus on one thing you can taste.
The aim is to slow down enough to truly engage each of your senses. You can do this exercise at any time, but it’s especially helpful when you’re feeling overwhelmed, stressed or anxious.
7. Sign Up for a Yoga Class
If you like your mindfulness exercises with a side of muscle building, drop by your local yoga studio. Most disciplines rely on precise movements as you slowly flow from one position to the next – naturally encouraging your mind to focus on every muscle as you stretch.
A study published in the Journal of Clinical Psychiatry found that heated yoga, in particular, could be a viable treatment option for people living with depression.
