Ways to Manage Stress & Stress Relief
Massages
Massage helps to manipulate the muscle layers and soft tissue to release tension and stress as well as pain in the body. Massage releases endorphins (our feel good hormone) and lowers cortisol (the stress hormone) promoting contentment and well-being. Massage boosts our immune system, lowers blood pressure and boosts circulation to help the body to rid itself of accumulated toxins. With massage therapy helping insomnia and encouraging relaxation it is the perfect stress management technique. As staff are the biggest asset of any business, work place massage is the perfect way to invest in your employee’s welfare and business. Regular sessions can help prevent the development of chronic tension related conditions such as Occupational Overuse Syndrome (OOS) and Repetitive Strain Injury (RSI).
Tips for Healthy Backs
- Ensure your desk and work station is correctly set up for you
- Support you lower back when seated
- Check your alignment – head, shoulders & hips aligned
- Get up from your seat and move every half and hour, remember to stretch
- Remember to do your micropauses every few minutes. (Doing counterbalancing stretches and moves)
- Lift with your legs not your back.
- Avoid twisting and bending with a load
- Don’t over reach
- Push a load rather than pull it
- Keep your body moving every day for at least 20 minutes.
- Practise stress management techniques and relaxation exercises after work.
- Extend before your bend.
Stretching
Stretching tight and tense muscles is a very easy, quick and effective way to reduce tightness of muscles.
General Information For Stretching at Work
- The aim of performing exercise at work is to reverse the posture you are working in, and to relax your muscles.
- If practical, stop every hour and choose some exercises which make your body move into the opposite direction to your present posture.
- Specifically stretch areas of tension.
- Try to do all the stretches at least once a day.
- The key to stretching is to relax while you concentrate on the area being stretched. Breathe out slowly with every stretch.
- Make sure you feel the stretch only in the specified areas. If you feel pain or tension in any other area do not perform the stretch unless guided by a physiotherapist. Only hold stretches that feel good to you.
- Stretches should be done 2-3 times to each side.
- Hold stretches for 10-15 seconds.
- Don’t forget your micropauses, Every 15 minutes stop your activity and relax your neck, arms and shoulders, pause and breath out.
From the New Zealand Society of Physiotherapists Occupational Health Physiotherapy Group
Exercise
Regular and moderate exercise and movement of the body is one of the best ways to keep our body’s strong and supple. Movement and exercise not only helps release tension and stress in the body but releases our ‘feel good’ hormones, helps the muscles to stay toned with an improved recovery rate from injury.
Healthy Food
We are what we eat. When we feel stressed we are more likely to have poor eating habits which can cause nutritional deficiences that put our body under more stress. Eating a balanced, healthy and nutritious diet with plenty of fresh vegetables, protein and healthy fats helps support our body and mind in times of stress. For more information on nutrition contact a naturopath.
Learn an effective stress relief tool
There are numerous techniques that can help you release and cope with stressful situations. Find one that works for you and incorporate it into your daily life and notice the benefits. Choose from : Meditation Mindfulness Techniques Breathing Exercises Yoga Walking Switching off all your devices and reading a book Listening to relaxing music