The scene is all too familiar. The work day starts well, but as the hours pass, pressures increase. Stress piles up as high as the stack of papers in the in-box and what seemed workable in the morning seems almost insurmountable by the end of the day. There's an easy way to combat stress, that familiar enemy of busy modern life, and it can be as simple as taking a walk around the block.
Take Your Endorphins for a Walk
Stress is your nervous system's natural reaction to real or perceived danger. When you feel threatened your body releases the hormone cortisol which urges you to either fight or escape. Exercise counteracts cortisol by releasing endorphins, feel-good hormone molecules that act as a natural narcotic and pain killer. There are literal steps you can take to stimulate the release of endorphins.
- Get away from your desk and take a brisk walk -- outside, if possible. Make it a power walk, not a stroll; get your arms pumping! Don't worry that people will look at you strangely. They'll just think you're another stressed out office worker dashing to meet a deadline!
- If you can't go outside, walk around the perimeter of the office several times, but avoid stopping at the coffee or soda machines. Caffeine can stimulate your feelings of anxiety by activating stress hormones.
- Fit a 20 to 60 minute workout into your lunch hour at least three times a week. If your office has a gym or you have a gym membership at a local club, take advantage of the powerful counter effect of exercise on your stress levels. Exercising before or after work is also beneficial.
- Consider hiring a personal fitness trainer who can help keep you motivated and will adapt an effective workout to fit your tight time schedule.
- Breathe from your diaphragm, not from your upper chest. Shallow breathing can increase feelings of anxiety and stress.
- Laugh! Think of something humorous, tell a joke! There is a Bible proverb that says that laughter does good like a medicine, and it's true! Laughter actually releases endorphins.
- Get at least 30 minutes of exercise every day, even if it means breaking it up into five and ten minute segments. Take the stairs instead of the elevator. Park your car a block from the office and walk. Take a walk in the park instead of working through lunch. Be creative with the ways you can fit exercise into your day!
Relieving Stress Through Activity and Exercise Can Improve Your Life
Daily stress, if left unchecked, can cause cardiovascular disease, intestinal ailments, immune disorders and other debilitating physical conditions. By exercising every day you keep keep yourself healthier and happier. Don't allow excuses to keep you from a better life. Exercise may not make your job less busy or your boss more pleasant, but it can go a long way towards reducing your stress levels and helping you to enjoy your life more.
