Stressed and Fatigued At Work? Seven Essential Tips To Improve Your Health And Manage The Symptoms Of Stress At Work


How often do you feel stressed, anxious and fatigued at work? Do you work long demanding hours, yet still struggle to meet deadlines and finish reports on time? Have you ever skipped lunch in an attempt to complete projects with over- tight deadlines?

As a Yoga Teacher, many of my students, whether they are male or female, self-employed, teachers, managers or work in the entertainment and arts industry, experience intense pressure and stress at work. They feel that work-place stress drains their energy and has an adverse effect on their physical health and emotional well-being. Yoga is their anti-dope to cope with the effects of constant meetings, office politics, incessant emails and the daily commute to and from work.

Some of the physical symptoms of stress you may experience at work include pain in your neck, stiff lower back, sore eyes, tense shoulders and headaches.

On an emotional level, constant exposure to stress at work affects your personal relationships. When you come home from work, you may be short-tempered and ratty with your partner or children. You want to spend time listening to their day yet you are exhausted, stressed and have no energy. All you really want to do is grab a take-away pizza on the way home and crash-out in front of the TV.

If this continues, you may start to drift apart from your partner and lose touch with what is going on in your children's day to day life. All of this adds to your stress! Your body can only take so much pressure before it snaps. Therefore if you fail to cope properly with stress, you run the likelihood of developing further more serious health problems, for example, high blood pressure, digestive disorders, and even a heart attack.

Seven Essential Tips To Manage The Symptoms Of Stress At Work

The practice of yoga, with its wider emphasis on correct breathing, body awareness and alignment techniques, positive thinking and relaxation techniques offer you easy ways to cope with stress and boost your energy at work.

One: Create a comfortable space to work in. If you work at a desk, stack or store away files as you finish working on them; keep a clear space on your desk dedicated to personal photos or inspirational messages.

Two: Sit comfortably on a chair, rest your hands on your thighs, uncross your ankles, place your feet apart flat on the floor and close your eyes. Breathe in slowly and deeply, through your nose, for a count of three and slowly breathe out for a count of three. As you breathe in and out be aware of the rise and fall of your abdomen. Repeat 5 -7 times. Slowly open your eyes and take time to re-engage with your day.

Three: Stand or sit in a comfortable position. Breathe in through your nose and shrug your shoulders up to your ears, slowly breathe out as you lower your shoulders. Repeat 5 - 7 times.

Four: Sitting in your chair, lower your head to your chest, breath in as you lift your head to look forward, and then breathe out as you lower your head backwards. Repeat 3 - 7 times.

Five: Keeping your head erect, turn your head to look to the right, back to the centre, then all the way to the left. Repeat 3-7 times each direction. Taking time to breathe slowly and deeply with each movement

Six: Link your fingers together and stretch your arms high above your head. Breathe in and out slowly and deeply for 3 - 5 times. Lower arms. Repeat 3 - 5 times.

Seven: Smile and congratulate yourself. Regularly remind yourself you are a wonderful person. Throughout the day give yourself a pat on your back for doing what you do.

Have a go and try to regularly include the above essential tips into your daily work schedule. Over time, you will find comfort and ease in your body, reduced stress and more peaceful moments in your life.

Comments 3 comments

michaelgiles profile image

michaelgiles 7 years ago

Hi Ntathu!

These are really great tips! I really appreciate your contribution. If you have the time, would you drop in at my stress-relief hub and let me know what you think? It's at

Amit Nanda 6 years ago

Hi Ntathu,

Thanks for sharing excellent tips for managing stress at work. Worth noting.



Ntathu 6 years ago

Thanks for your kind words Amit - its not easy out there but with love, kindness and a positive heart we can heal and enjoy all that work offers. Have a blessed day. Nx

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