9 Simple, quick ways to calm nerves at work

This is a great emergency tool for when things get too much. If you feel overwhelmed, take a moment to close your eyes and breathe deeply in and out. Inhale deeply through your nose for a count of four, hold for four, and then exhale through your mouth for another count of four. This simple breathing technique can help lower your heart rate and reduce the production of stress hormones. Repeat it a few times to help calm your nerves.

When deadlines are looming, it’s all too easy to get stuck at your desk. But sitting for long periods can add to physical tension and stress. Try some simple stretches and movements to help release the tension. Stand up, stretch your arms and legs, and do a few gentle neck and shoulder rolls. If you can, practice this every hour or so to freshen up the body and mind. Regular movement can improve blood circulation and reduce muscle stiffness, promoting better mental and physical well-being.

Make the most of your breaks by getting out of your workspace. It doesn’t have to be an epic trek: just a 10 minute walk around the block can make a world of difference. Physical activity helps release endorphins, which are natural mood elevators. Try boosting your step count to clear your mind, reduce stress, and improve your physical health.

Did you know that sound can help you beat stress? Listening to the right sound has been shown to lower stress hormones, stabilize your heart rate, and boost overall mental health. Endel is an app that offers personalized soundscapes to aid relaxation and reduce stress. Endel’s smart technology plays sounds that are scientifically matched to your situation. If you’re struggling to concentrate on work, try Endel’s Focus Soundscape, which has been shown to boost concentration by up to 7x. And when it all gets too much, the Relax Soundscape can help tame stress and anxiety with the help of insights from neuroscience. Try listening to 15 minutes of Endel each day to enjoy stress relief and improve your mental and physical well-being.

Mindfulness is a powerful technique to calm your mind and reduce stress. And the best thing about it? You can do it anywhere. To practice mindfulness, simply close your eyes and focus on the present moment, acknowledging your thoughts and feelings without judgment. Over time, you’ll feel tension reduce in your body and mind. Start with short sessions of 5-10 minutes, gradually increasing the duration as you become more comfortable. If you're not sure how to get started, mindfulness apps and guided meditation videos can give you the basics and help structure your sessions.

Breathing exercises can do much more for you than the simple emergency technique mentioned in Tip 1. Exercises like diaphragmatic breathing, box breathing, and alternate nostril breathing can be learned easily online and practiced discreetly at your desk. Doing them regularly promotes relaxation and improves oxygen flow, which can help you stay calm and focused. Try fitting them into your daily routine for lasting stress relief.

The beauty of mindfulness is that you can apply this simple technique to almost any daily activity. Mindful eating means paying full attention to the experience of eating, and enjoying your food without distractions. When you take the time to savor each bite, you can reduce stress and improve digestion. So avoid eating at your desk while working, and resist the temptation to check social media or read the news during your lunch. Instead, take the time for a proper meal break, and make sure to enjoy every mouthful.

Every sense can be used to calm stress - even smell! The calming scent of essential oils like lavender, chamomile, and bergamot has been shown to reduce stress and anxiety. Use aromatherapy to get quick relief at work, either with a diffuser or by applying a small amount of the oil to your wrists or temples. That way, you can create your own calming fragrance bubble that follows you wherever you go. Just be mindful of your coworkers: scents that are too overpowering might bother them.

It’s so simple, but so easy to forget. Drinking plenty of water is a great way to keep stress at bay. When the workday gets hectic, you might reach for coffee or sugary drinks to power through. But these drinks don’t properly hydrate you, and dehydration is a major stress trigger, negatively impacting mood and cognitive function. If you often forget to refill a glass, keep a water bottle at your desk and take regular sips to keep hydrated. This will help you to feel more alert and focused, reducing feelings of stress and anxiety.

These stress reduction techniques are simple and easy to try, but that doesn’t mean you’ll remember to use them when stress levels start to rise. The trick is to turn them into regular habits, so that taming stress and anxiety becomes second nature. Pick a couple of techniques that resonate with you, and set aside five minutes each day to try them. As you get comfortable, consider adding a couple more. Over time, these techniques will become a natural part of your day, helping you maintain a calm and focused mind even in stressful situations.

Getting on top of stress isn’t just about finding immediate relief. Sure, it’s important to feel calm in moments of crisis. But consistently reducing stress is also beneficial for your long-term mental and physical health. Chronic stress can cause various health issues, including high blood pressure, heart disease, and mental health disorders like anxiety and depression. By regularly practicing stress relief techniques, you can keep these health problems at bay and improve your overall quality of life.

For most of us, stress at work is unavoidable. We all have nightmare days when deadlines pile up and everything goes wrong. But this experience doesn’t have to be overwhelming. By practicing simple tricks like mindfulness, breathing exercises, and listening to relaxing sounds such as Endel Soundscapes, you can significantly reduce stress and anxiety. Don’t forget to take care of your physical health too, by staying hydrated and moving regularly. Integrate a few of these stress reduction techniques into your day, and you’ll be able to find calm in even the most stressful situations.