Tips and rituals to de-stress at work

Our working life can often be the most

challenging part of our day.

Our working life can often be the most challenging parts of our day. We face the stress of deadlines, the demands of others, have to prioritise tasks, and be clear and focused. But even though we are at work, we can still find ways to relax and reset.

WATCH OUR VIDEO AFTER READING, FOR RITUALS YOU CAN ENJOY AT WORK 

TO DE-STRESS & FOCUS:


THE CYCLE OF OVERWHELM:

Much of our stress through the day can come from simply FEELING overwhelmed. When we feel overwhelmed we worry about “What if?”, or “How will I ever get this done?” We’re not present with what we are doing, but rather what we still have to do, and as a result we go around in circles. 

 “What you think you become, What you feel you attract, What you imagine you create” 

LET’S PLAY A LITTLE GAME TO TRAIN YOUR MIND TO SHIFT IT’S PATTERNS!

(I learnt this at a Tony Robbins event and use it often myself)

Ask yourself these 3 questions:

  • When I feel "OVERWHELMED", how does my body language and physiology react? (eg. I can’t sit still, my breathing becomes shallow, my shoulders hunch, my mind races)
  • What sort of self-talk do I engage in? (eg. I can’t do it all, it’s too much! I start looking for problems that would explain why I feel stressed)
  • How does it make me feel? 

SHIFTING THE STATE OF OVERWHELM:

What is the opposite state of mind to feeling overwhelmed at work? For me, the answer to this one is “Focused”.

Once you’ve chosen your opposite word/ positive feeling, ask yourself the same questions as the negative feeling:

  • When I feel FOCUSED, how does my body change? (eg. I move quickly and with confidence, my breathing is slow and steady, my mind becomes sharp and clear)
  • What sort of things do I tell myself? (eg. "You're making great progress!"
  • How does it make me feel? 
Then mimic the positive feelings you visualise in the right state, change your body language to match, and switch what you are saying to yourself.


This really helps me shift my feelings through the power of the mind, and is a tool I draw on regularly to snap me out of a place of overwhelm. (Which trust me, as all business owners will tell you can be frequent LOL!)


I bring this same approach into my personal life as well.

As many of you know I had a bad cycling accident a few years ago that required 4 rounds of surgery and rehabilitation over the course of two years..

But last year, I faced my fear of cycling and on January 1st got back on the road bike. And in July Paul & I went on a cycling trip with friends in the mighty Italian Alps!

The climbing was tough, but it didn’t bring up the fear that descending down the steep bumpy roads did, and when I got to the top of the first big pass I was so terrified I didn’t think I would be able to do it.

I asked myself the 3 questions:

  1. What was my body language telling me I was feeling?
  2. What was my mind convincing me would happen?
  3. How did it make me feel?

It made me aware that my arms and body were so stiff I had almost frozen with fear, my mind was convinced I would go over the edge, and I was hating it!

So, I copied the body language and self talk of the OPPOSITE feeling of “TERRIFIED” which was CONFIDENT.

I relaxed my shoulders and kept my arms loose and fluid.

I smiled! :) (I know.. crazy!! But it worked!!)

I told myself I was so lucky to be in this amazing place, and grateful my recovered body was fit enough to take on the challenge.

AND IT WORKED!! I STARTED LOVING IT!!!

TRY THIS.. YOU'LL SEE THE POWER YOU HAVE TO BREAK PATTERNS FOR YOURSELF.




FOCUS & BREATHING SPACE:

As we discussed last week in our Blog on “Finding More Time for You”, things like email alerts and other interruptions can really cause us stress, and disrupt our line of thought.

So reduce distractions where you can and only allow interruptions that have purpose, and schedule time for the things you need to do. 

 Creating the right environment and conditions can also help you feel great throughout the day:

  • Get some time for "self-care" before work, exercise gets the good endorphins going!
  • Start your day feeling organised
  • Eat a good breakfast
  • Choose clothing the night before that makes you feel good, and is comfortable for the purpose and temperature
  • Organise your desk or work area so you enjoy being there
  • Take regular breaks: MORE TIME DOESN’T ALWAYS EQUAL MORE WORK.. More focus does!
  • Get out in the fresh air and sunshine if you work indoors
  • Hydrate regularly and nourish your body with easily digestible food that gives you sustained energy
  • Introduce some iKOU Work Rituals (watch the video below after reading)

THE POWER OF SCENT & TEMPERATURE:

Mindfully selected essential oils are one of my favourite ways to change my mood.

  • Uplifting scents clear the mind and bring energy and inspiration.
  • Relaxing scents help to slow down a racing mind for focus and perspective.

You can have them steaming in a diffuser, or apply them to your skin through a hand cream or pulse point rollette. Even our Hand Wash has aromatherapy benefits!

Also, when we are stressed, our body temperature raises, so using a Face Mist at intervals throughout the day, at your desk or on your break can really change the way you feel to be “cool, calm and collected”.

Scent switches our mind, and also gets us breathing again.

When our breath deepens down to our belly it resets our nervous system.

A QUICK BREATH-WORK YOU CAN DO IN LESS THAN A MINUTE:

Place your hand on your stomach and hold an open bottle of essential oil under your nose. (I've included some of my favourites for this in our "Rituals Range".)

Take 10 deep breaths, inhaling through the nose, and allowing the breath to go down as deeply as you can. Hold for a few seconds and exhale and feel your body let go.

You can change the way you feel!

Enjoy!

x Naomi

WATCH OUR VIDEO FOR RITUALS YOU CAN ENJOY AT WORK TO DE-STRESS & FOCUS


Naomi Whitfeld is the Founder & CEO of iKOU. 

Her passion for inspiring others to live a life of Wellness & Joy shines through in everything she does.

As an intuitive Aromatherapist, Naomi incorporates Mind & Body benefits into all she creates, believing we respond best when we treat as a 'whole".

Winner of the Telstra Business Womens Award for "Entrepreneur of the Year", Naomi has a particular interest in supporting busy women to enjoy rituals of self-care on a daily basis.


1 comment


  • Dagmar

    Hi Naomi love reading your tips every week and then applying it into my day. Can’t wait for the next one. Thank you 😊


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