More tips to deal with tension & stress – during working hours

In my last post I mentioned the benefits of grounding and creating a solid foundation. Here are some simple tips that can help reduce tension & stress while you are at work.

Let’s start with something really obvious, yet it is something that so many people do not do. That is taking a pause during your working day. And I don’t mean sitting in front of your computer and eating a sandwich or walking to the coffee machine for the next caffeine hit. No, I am talking about something that is really going to help you feel more relaxed, less stressed and probably more effective with your work.

Tip 1 Taking a short meditative walk. The average lunch pause in The Netherlands is 30 minutes which is more than enough time to go outside and take a walk. Put your phone on flight mode and set a timer for at least 10 minutes. This way you won’t get the urge to take a look at your messages etc. It is important not to rush, take your time. Be aware of your breath and every step you are making. It is not about how far you walk, but all about how aware you are while doing it.

By doing so you are giving your mind a task to do, which will help reduce thought. This practice will make you more relaxed and more alert ready for the rest of your day. Why not give it a try and see for yourself.

Tip 2 A Sitting meditation. If you are someone who is always on the go, going from meeting to meeting, perhaps going for a walk is the last thing you want to do. For a long time I gave chair massages once a week and I was always standing. So in my break I would go and sit outside against a tree along the canal that was nearby and meditate. I would put my phone on mute and set a timer for a minimum of 10 minutes. During the 10 minutes I followed my breath as it entered my body, feeling my body expand and then upon exhaling noticing the breath leaving my body as it contracted once more. If the weather made it impossible then I would find a nice spot inside, generally by a window and do the same.

Try and make this part of your daily routine, make an appointment with yourself. Put it in your agenda and treat it as seriously as any other appointment that you make for your work. Remind yourself that this is going to make you more effective and less stressed. Feel the difference for yourself.

If you found this helpful or you have some questions and would like to know more, then feel free to contact me at