What are some methods to control stress that I can use while at work?

Stress can cause severe health problems and, in extreme cases, can cause death. While these stress management techniques have been shown to have a positive effect on reducing stress, they are for guidance only, and readers should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.

Sometimes we are not able to change our environment to manage stress – this may be the case where we do not have the power to change a situation, or where we are about to give an important performance. Imagery is a useful skill for relaxing in these situations.

Imagery is a potent method of stress reduction, especially when combined with physical relaxation methods such as deep breathing.

You will be aware of how particular environments can be very relaxing, while others can be intensely stressful. The principle behind the use of imagery in stress reduction is that you can use your imagination to recreate and enjoy a situation that is very relaxing. The more intensely you imagine the situation, the more relaxing the experience will be.

This sounds unlikely. In fact, the effectiveness of imagery can be shown very effectively if you have access to biofeedback equipment. By imagining a pleasant and relaxing scene (which reduces stress) you can objectively see the measured stress in your body reduce. By imagining an unpleasant and stressful situation, you can see the stress in your body increase. This very real effect can be quite alarming when you see it happen the first time!
One common use of imagery in relaxation is to imagine a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. You can bring all your senses into the image with, for example, sounds of running water and birds, the smell of cut grass, the taste of cool white wine, the warmth of the sun, etc. Use the imagined place as a retreat from stress and pressure.

Scenes can involve complex images such as lying on a beach in a deserted cove. You may “see” cliffs, sea and sand around you, “hear” the waves crashing against rocks, “smell” the salt in the air, and “feel” the warmth of the sun and a gentle breeze on your body. Other images might include looking at a mountain view, swimming in a tropical pool, or whatever you want. You will be able to come up with the most effective images for yourself.

Other uses of imagery in relaxation involve creating mental pictures of stress flowing out of your body, or of stress, distractions and everyday concerns being folded away and locked into a padlocked chest.