Whether you’re an executive, an assistant juggling 10 high-level bosses, or a receptionist dealing with difficult customers, any can be overwhelming and stressful. Learning how to manage stress and channel it through positive means is vital, not just for a successful career, but for your happiness and well-being too.
If you don’t take time to unwind, constant stress can lead to a number of physical and psychological problems, like poor concentration, depression, back pain and weight gain. It also weakens your immune system and increases your risk for cancer and cardiovascular disease.
1. Do Something You Did All the Time as a Kid
Do you ever long for those days when your biggest concerns were nap time, recess and Saturday morning cartoons? You’d build pillow forts at slumber parties, climb the biggest tree in your neighbourhood and catch fireflies at night. It’s amazing how much less complicated life was back in the day.
Just because you’re all grown up now doesn’t mean you can’t still partake in the simple joys of childhood. Turn off your Blackberry, disconnect from the internet, and act like a kid whenever you can. Revel in the refreshing nostalgia, and feel the positive associations and memories melt away your stress.
If you have kids of your own, have them participate in these activities with you. Ride a bike to the park. Start a pick-up kickball game with your family or friends. Make a snowman in the wintertime. The possibilities (and your imagination) are endless.
Cost: Free
2. Volunteer Your Time or Expertise
One of the best feelings in the world is giving back to others. As an administrative professional, you have tons of knowledge and experience and can work in any field, so why not share your skills with someone else? Volunteering can be something small – like reading a story to young cancer patients one day a month. It can also benefit your career. No matter what you do, you can be content to know that you’ve made a difference in someone’s life.
Not only is volunteering incredibly fulfilling, it’s also a great resume builder. If you’re a recent grad or career changer, volunteering can give you valuable training and hands-on experience to jump start your career – you can even offer administrative services like business writing to charity organizations in need.
Non-profit associations are always looking for more help, so even if you can only donate 5 hours a month, your time will be very much appreciated and well worth the effort.
If you don’t take time to unwind, constant stress can lead to a number of physical and psychological problems, like poor concentration, depression, back pain and weight gain. It also weakens your immune system and increases your risk for cancer and cardiovascular disease.
1. Do Something You Did All the Time as a Kid
Do you ever long for those days when your biggest concerns were nap time, recess and Saturday morning cartoons? You’d build pillow forts at slumber parties, climb the biggest tree in your neighbourhood and catch fireflies at night. It’s amazing how much less complicated life was back in the day.
Just because you’re all grown up now doesn’t mean you can’t still partake in the simple joys of childhood. Turn off your Blackberry, disconnect from the internet, and act like a kid whenever you can. Revel in the refreshing nostalgia, and feel the positive associations and memories melt away your stress.
If you have kids of your own, have them participate in these activities with you. Ride a bike to the park. Start a pick-up kickball game with your family or friends. Make a snowman in the wintertime. The possibilities (and your imagination) are endless.
Cost: Free
2. Volunteer Your Time or Expertise
One of the best feelings in the world is giving back to others. As an administrative professional, you have tons of knowledge and experience and can work in any field, so why not share your skills with someone else? Volunteering can be something small – like reading a story to young cancer patients one day a month. It can also benefit your career. No matter what you do, you can be content to know that you’ve made a difference in someone’s life.
Not only is volunteering incredibly fulfilling, it’s also a great resume builder. If you’re a recent grad or career changer, volunteering can give you valuable training and hands-on experience to jump start your career – you can even offer administrative services like business writing to charity organizations in need.
Non-profit associations are always looking for more help, so even if you can only donate 5 hours a month, your time will be very much appreciated and well worth the effort.
Cost: Reading at your local hospital or cleaning up litter at your favourite park costs next to nothing (just factor in the transportation costs and pack your own lunch). Volunteering abroad may cost the price of airfare and lodging.
You can also Google “volunteer” and your town.
3. Stretch, Breathe and Meditate
It’s hard not to feel stressed and overworked by the hectic pace of a hyper-connected society that moves at the speed of social networking. Before you go into meltdown mode, hit pause, relax and take a breather.
Even if yoga’s not your thing, basic meditation, stretching and breathing techniques, though seemingly simple, can work wonders for your stress relief. When you stress out, tension is stored in your body, causing pain and tightness, especially in your back and shoulders. Stretching will get your body loose and your circulation flowing in full force again.
To meditate, find a relaxing atmosphere, sit on level ground (find a cushion if uncomfortable), close your eyes, relax every muscle and breathe deeply with your abdomen, not your chest. Focus on each inhale and exhale to exclude other thoughts and quiet your mind.
Cost: Free
More Info: Google “how to meditate” or visit How-to-Meditate.org
4. Hang Out With Your Funniest Friend
It’s been scientifically proven that laughter is both preventive and therapeutic. It decreases your stress hormone levels and boosts healthy hormones, like endorphins, strengthening your immune system. You even get a mini workout for your abs, diaphragm and your shoulders.
Not only will laughing with your friend boost your mood, it’ll take your mind off all the stressors in your life. It offers a release from the pent-up emotions and frustrations you may be feeling, and the emotional bonding will boost your self-esteem and feeling of connectedness to others.
Laughter really is the best medicine, so call up your funniest friend and hang out. You’ll be glad you did.
Cost: Free
5. SLEEP
Nothing beats a good night’s rest. Impatient customers calling you non-stop? Holier-than-thou coworkers bossing you around? Many administrative professionals bring their troubles home with them and that equals more stress for you and your loved ones. Why not sleep it off? Getting even 30 minutes of shut eye can help you relax and put your problems in perspective.
If you’re going to try to sleep off your stress, make sure you’ve got surroundings that promote good quality rest. A dark, cool, quiet room with few electronics is best. Feeling antsy but still want to rest? Try a cup of Valerian Root or chamomile tea. A warm bath can also help put you in a restful state of mind.
Cost: Free
More Info: National Sleep Foundation
6. Visit the Shooting Range
Does your stress ever turn into rage, and you want to rip your hair out and scream? Before you tear down your curtains and punch that hole in your wall, consider paying a visit to your local shooting range.
There’s something curiously calming about loading a gun, aiming, squeezing the trigger and hearing the bullets rip holes into a paper target. Not only does it release the physical tension that’s been building up from your stress, but you also get the satisfaction of taking home your target and showing off your killer aiming skills to your friends.
Shooting ranges generally charge by the hour, and the prices are reasonable if you have your own gun. Renting a gun isn’t that much more expensive, but if you wanted to take a class, they’re a bit pricey, ranging from $40 to $65.
Cost: $10-18/hour if you have your own gun; Renting a gun can be $10-20/hour extra; Classes run $40-65
More Info: Google “shooting range” and your town.
7. Buy Cheap Paints or an Art Project at a Hobby Store
Looking at art definitely has its calming effects, but it’s not always just about the product. You don’t have to be Picasso to get the health benefits of producing beautiful works of art either. People who make art as a hobby find that the process of self-expression through unwinding and creating art can be extremely soothing as well.
Artistic self-expression originates from Sigmund Freud and Carl Jung, who theorized that the power of imagery could tap into the thoughts, memories and feelings of a person, whether conscious or unconscious. Art therapy is thus frequently used in hospitals, clinics and rehab facilities to promote physical, emotional and mental wellbeing via creative expression.
Making art helps lessen anxiety, stress and depression, and promote self-awareness, self-esteem and insight into your life. You can pick up reasonably priced art supplies or art kits at any hobby store. Just set aside an art space, turn on some relaxing music and paint to your health.
Cost: $7-25
More Info: Google “art store” or “hobby store” and your town.
8. Cook a Delicious Dinner with Items You Have in Your Fridge
America’s “Fast Food Nation” mentality has us ploughing through processed, barely digestible microwave dinners and super-sized extra value meals. Not only is our physique suffering, our stress and anxiety levels are off the charts. Everything around us, even food, is moving at the speed of light.
Back up, slow down and consider taking the time to cook your next meal with simple items you already have in your fridge and cupboards. Cooking takes patience and persistence. The process of chopping, measuring, stirring and sautéing can be incredibly therapeutic.
Check what ingredients you have in your kitchen, and look up a recipe (see below). Pick something simple to make, so the preparation and cleanup don’t stress you out. Let the culinary sensations, like scent, sight and touch mesmerize you. Finally, take pride in the sense of accomplishment as you slowly enjoy your delicious meal.
Cost: Free
More Info: Visit any of these websites to get recipes based on ingredients that you have:
• Allrecipes.com
• Cookingbynumbers.com
• Bigoven.com
• Recipematcher.com
• Supercook.com
9. Go on a Hike or Go to the Park
Sometimes we get so caught up in traffic, shopping malls and the hustle and bustle of everyday life that we forget to stop and smell the flowers. But when Ralph Waldo Emerson said “adopt the pace of nature,” he wasn’t being poetic—he was being entirely scientific.
Science has proven time and time again how the psychological benefits of nature can calm the brain and better your mood and concentration. Hospital patients recover faster when they have a view of trees and flowers from their window, and children with attention-deficit disorder exhibit less symptoms in a natural environment.
So get back to basics, and enjoy nature. Bring a blanket to the park and lie out, or go for a hike and take in the scenery. Bask in the sun, breathe in the fresh air, and appreciate all the colourful simplicity of the outdoors. Your brain’s health depends on it.
Cost: Mostly free (Some parks/hiking grounds may charge $3-5)
More Info: Check out this great interactive park directory or just Google “hiking trail” or “park” and your town.
10. Take a Bath with Candles and Aromatherapy
The recuperative and healing properties of water have many stress-relieving benefits and allow the body to fall into a deeper sleep. Submerging in a bath tub relieves your body from the constant pull of gravity, and heated water relaxes muscle tension, improving circulation, range of motion and energy flow.
Melt away your stress by creating a mini spa in your bathroom. Turn on soothing music, dim the lights, light candles and prepare fresh towels. The music will drown out household sounds that you may associate with everyday stressors, and relaxed lighting can go a long way when creating a peaceful mood. You can pick up high-end aromatherapy bubble bath soap, skin-moisturizing oils and exfoliating body scrubs on the cheap at your local discount stores.
Most importantly, make arrangements for your well-deserved uninterrupted solitude. Turn off your cell phone, log out of email and if you have roommates or family around, tell them to leave you alone for an hour or two. Be sure to prepare your bed beforehand so you have a nice, comfy space to crawl into after your bath.
Cost: $4-18, depending on how many spa items you want to buy
You can also Google “volunteer” and your town.
3. Stretch, Breathe and Meditate
It’s hard not to feel stressed and overworked by the hectic pace of a hyper-connected society that moves at the speed of social networking. Before you go into meltdown mode, hit pause, relax and take a breather.
Even if yoga’s not your thing, basic meditation, stretching and breathing techniques, though seemingly simple, can work wonders for your stress relief. When you stress out, tension is stored in your body, causing pain and tightness, especially in your back and shoulders. Stretching will get your body loose and your circulation flowing in full force again.
To meditate, find a relaxing atmosphere, sit on level ground (find a cushion if uncomfortable), close your eyes, relax every muscle and breathe deeply with your abdomen, not your chest. Focus on each inhale and exhale to exclude other thoughts and quiet your mind.
Cost: Free
More Info: Google “how to meditate” or visit How-to-Meditate.org
4. Hang Out With Your Funniest Friend
It’s been scientifically proven that laughter is both preventive and therapeutic. It decreases your stress hormone levels and boosts healthy hormones, like endorphins, strengthening your immune system. You even get a mini workout for your abs, diaphragm and your shoulders.
Not only will laughing with your friend boost your mood, it’ll take your mind off all the stressors in your life. It offers a release from the pent-up emotions and frustrations you may be feeling, and the emotional bonding will boost your self-esteem and feeling of connectedness to others.
Laughter really is the best medicine, so call up your funniest friend and hang out. You’ll be glad you did.
Cost: Free
5. SLEEP
Nothing beats a good night’s rest. Impatient customers calling you non-stop? Holier-than-thou coworkers bossing you around? Many administrative professionals bring their troubles home with them and that equals more stress for you and your loved ones. Why not sleep it off? Getting even 30 minutes of shut eye can help you relax and put your problems in perspective.
If you’re going to try to sleep off your stress, make sure you’ve got surroundings that promote good quality rest. A dark, cool, quiet room with few electronics is best. Feeling antsy but still want to rest? Try a cup of Valerian Root or chamomile tea. A warm bath can also help put you in a restful state of mind.
Cost: Free
More Info: National Sleep Foundation
6. Visit the Shooting Range
Does your stress ever turn into rage, and you want to rip your hair out and scream? Before you tear down your curtains and punch that hole in your wall, consider paying a visit to your local shooting range.
There’s something curiously calming about loading a gun, aiming, squeezing the trigger and hearing the bullets rip holes into a paper target. Not only does it release the physical tension that’s been building up from your stress, but you also get the satisfaction of taking home your target and showing off your killer aiming skills to your friends.
Shooting ranges generally charge by the hour, and the prices are reasonable if you have your own gun. Renting a gun isn’t that much more expensive, but if you wanted to take a class, they’re a bit pricey, ranging from $40 to $65.
Cost: $10-18/hour if you have your own gun; Renting a gun can be $10-20/hour extra; Classes run $40-65
More Info: Google “shooting range” and your town.
7. Buy Cheap Paints or an Art Project at a Hobby Store
Looking at art definitely has its calming effects, but it’s not always just about the product. You don’t have to be Picasso to get the health benefits of producing beautiful works of art either. People who make art as a hobby find that the process of self-expression through unwinding and creating art can be extremely soothing as well.
Artistic self-expression originates from Sigmund Freud and Carl Jung, who theorized that the power of imagery could tap into the thoughts, memories and feelings of a person, whether conscious or unconscious. Art therapy is thus frequently used in hospitals, clinics and rehab facilities to promote physical, emotional and mental wellbeing via creative expression.
Making art helps lessen anxiety, stress and depression, and promote self-awareness, self-esteem and insight into your life. You can pick up reasonably priced art supplies or art kits at any hobby store. Just set aside an art space, turn on some relaxing music and paint to your health.
Cost: $7-25
More Info: Google “art store” or “hobby store” and your town.
8. Cook a Delicious Dinner with Items You Have in Your Fridge
America’s “Fast Food Nation” mentality has us ploughing through processed, barely digestible microwave dinners and super-sized extra value meals. Not only is our physique suffering, our stress and anxiety levels are off the charts. Everything around us, even food, is moving at the speed of light.
Back up, slow down and consider taking the time to cook your next meal with simple items you already have in your fridge and cupboards. Cooking takes patience and persistence. The process of chopping, measuring, stirring and sautéing can be incredibly therapeutic.
Check what ingredients you have in your kitchen, and look up a recipe (see below). Pick something simple to make, so the preparation and cleanup don’t stress you out. Let the culinary sensations, like scent, sight and touch mesmerize you. Finally, take pride in the sense of accomplishment as you slowly enjoy your delicious meal.
Cost: Free
More Info: Visit any of these websites to get recipes based on ingredients that you have:
• Allrecipes.com
• Cookingbynumbers.com
• Bigoven.com
• Recipematcher.com
• Supercook.com
9. Go on a Hike or Go to the Park
Sometimes we get so caught up in traffic, shopping malls and the hustle and bustle of everyday life that we forget to stop and smell the flowers. But when Ralph Waldo Emerson said “adopt the pace of nature,” he wasn’t being poetic—he was being entirely scientific.
Science has proven time and time again how the psychological benefits of nature can calm the brain and better your mood and concentration. Hospital patients recover faster when they have a view of trees and flowers from their window, and children with attention-deficit disorder exhibit less symptoms in a natural environment.
So get back to basics, and enjoy nature. Bring a blanket to the park and lie out, or go for a hike and take in the scenery. Bask in the sun, breathe in the fresh air, and appreciate all the colourful simplicity of the outdoors. Your brain’s health depends on it.
Cost: Mostly free (Some parks/hiking grounds may charge $3-5)
More Info: Check out this great interactive park directory or just Google “hiking trail” or “park” and your town.
10. Take a Bath with Candles and Aromatherapy
The recuperative and healing properties of water have many stress-relieving benefits and allow the body to fall into a deeper sleep. Submerging in a bath tub relieves your body from the constant pull of gravity, and heated water relaxes muscle tension, improving circulation, range of motion and energy flow.
Melt away your stress by creating a mini spa in your bathroom. Turn on soothing music, dim the lights, light candles and prepare fresh towels. The music will drown out household sounds that you may associate with everyday stressors, and relaxed lighting can go a long way when creating a peaceful mood. You can pick up high-end aromatherapy bubble bath soap, skin-moisturizing oils and exfoliating body scrubs on the cheap at your local discount stores.
Most importantly, make arrangements for your well-deserved uninterrupted solitude. Turn off your cell phone, log out of email and if you have roommates or family around, tell them to leave you alone for an hour or two. Be sure to prepare your bed beforehand so you have a nice, comfy space to crawl into after your bath.
Cost: $4-18, depending on how many spa items you want to buy
© Copyright, 2010 Main Street Magazine/Rain Enterprises
As seen in the November Issue of Main Street Magazine.
Printed in Canada, ISSN: 1920-4299 by Rain Enterprises
To find out how to receive your free copy of MSM check out
www.mainstreetmagazine.net
