Five Desk-Friendly De-Stressors
Monday 12th May 2025
Five Desk-Friendly De-Stressors to try at work today.
It’s Mental Health Awareness Week. The EMBS team are definitely hands-on when it comes to advice – so here are a few practical things to help you de-stress while at your desk.
The Power of Breath
It sounds simple, but conscious breathing can be a game-changer. When stress creeps in, our breath often becomes shallow and rapid. Take a moment to intentionally slow it down. Try the 4-7-8 technique: inhale deeply through your nose for a count of four, hold your breath for seven, and exhale slowly through your mouth for eight. Repeat this a few times. You’ll be surprised how quickly it can calm your nervous system and bring a sense of grounding right back to your workspace.
A Mini Mindful Moment
You don’t need a lengthy meditation session to benefit from mindfulness. Take a minute to really focus on one of your senses. Notice the texture of your keyboard, the warmth of your coffee cup or the subtle sounds around you. Engage fully with that single sensation, letting other thoughts drift away. This brief anchor to the present moment can interrupt the cycle of anxious thoughts and provide a mental breather.
Gentle Stretches for Tension Release
Hours spent hunched over a screen can lead to physical tension. In turn, this can fuel mental stress. Incorporate gentle stretches into your routine. Roll your shoulders forward and back, gently tilt your head from side to side or extend your arms and stretch your wrists. These small movements can release built-up tension in your neck, shoulders and back, promoting a feeling of physical and mental ease.
The 20-20-20 Rule for Eye Strain and Mind Clarity
Staring at a screen for extended periods not only strains your eyes but can also contribute to mental fatigue. Implement the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice gives your eyes a much-needed break and can also provide a brief mental pause, allowing you to return to your work with a slightly refreshed perspective.
Connect with Something Positive
Take a moment to shift your focus to something uplifting. Look at a photo of loved ones, listen to a snippet of your favourite calming music (if your workplace allows) or read a positive affirmation. Engaging with something that brings you joy or peace can provide a quick emotional lift and help to interrupt negative thought patterns.
