Stress is a part of life but managing it effectively can make a huge difference in your well-being. Whether you’re dealing with a busy workload, personal responsibilities, or unexpected challenges, taking small steps to reduce stress can help you feel more balanced and in control. Here are three simple yet powerful strategies to incorporate into your daily routine:
1. Practice Deep Breathing
When stress starts to build up, take a moment to focus on your breath. Deep breathing helps activate your body’s relaxation response, lowering heart rate and reducing tension. A study published in Frontiers in Psychology found that deep breathing exercises can reduce levels of cortisol, the stress hormone, and improve overall emotional well-being (Zaccaro et al., 2018).
Try this simple technique:
- Inhale deeply through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for six seconds.
- Repeat this process a few times, and you’ll start to feel a sense of calm. Deep breathing is a quick and easy way to reset your mind, whether you’re at your desk, in a meeting, or winding down for the day.
2. Focus on Small Movements to Reduce Tension
Long periods of repetitive work or staying in the same position can cause tension and fatigue, making it harder to stay focused and comfortable. Incorporating small movements throughout your day can help keep your body and mind refreshed.
Simple actions like:
- Stretching your arms, shoulders, and neck to relieve built-up tension.
- Rolling your wrists and ankles to improve circulation.
- Shifting your posture to stay comfortable and reduce strain.
These small movements help prevent stiffness, improve circulation, and keep you feeling energized while you work.
3. Engage in Enjoyable Activities
Doing something you love can be a great stress reliever. Whether it’s listening to music, reading, exercising, or spending time with loved ones, prioritizing activities that bring you joy can help counteract daily stress. According to the National Institute of Mental Health (NIMH), engaging in hobbies and social activities can improve mental health by reducing feelings of anxiety and depression (NIMH, 2022). Making time for enjoyable activities isn’t a luxury—it’s an essential part of maintaining well-being.
Explore the “Your Guide to Mindfully Managing Stress” eLearning Series & More
Want to dive deeper into stress management techniques? Within your Wellworks portal’s E-learning series, check out “Your Guide to Mindfully Managing Stress.” This resource provides helpful strategies for reducing stress, improving mental well-being, and building resilience in your daily life.
While you’re there, explore other amazing categories designed to support your well-being, including:
✅ Nutrition & Healthy Eating – Learn how to fuel your body for energy and health.
✅ Fitness & Movement – Discover fun ways to stay active, no matter your fitness level.
✅ Financial Wellness – Get tips on budgeting, saving, and reducing financial stress.
✅ Sleep & Recovery – Improve your rest for better focus and well-being.
Take Advantage of Schupan’s Employee Assistance Program (EAP) Through HealthJoy
If you ever need additional support, remember that Schupan offers an Employee Assistance Program (EAP) through HealthJoy. This confidential resource provides employees with access to professional counseling, mental health support, and other wellness services to help manage stress and personal challenges.
You’re never alone—support is just a phone call away. Reach out anytime by calling 1-888-731-3327.
Taking small steps to manage stress can have a big impact on your overall health and happiness. Try incorporating these tips into your routine and remember—you’re not alone in this journey!
