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Judit

Co-Founder ManagerUp


No matter your age, stress can be your greatest enemy when working as a busy executive at a successful company. Knowing how to easily and naturally manage these feelings of stress can greatly benefit your life as well as your effectiveness in your work.

Implement natural stress relief techniques from the comfort of your desk or while at home to reduce any feelings of extreme stress!

 You are already your boss at work. Be the boss of your health too and learn some natural stress relief tricks! CLICK TO TWEET 

 

Breathing

natural stress relief

 

As a busy business executive, we know how stressful your line of work can be at times. Just looking at the number of emails in your inbox, or what seems to be the endless stack of paperwork on your desk can be enough to overwhelm even the most seasoned executive.

We find that taking deep, purposeful breaths, can be effective in immediate stress relief.

Increasing the blood flow to your lungs, and oxygenation to your brain with each breath is proven to reduce feelings of anxiety and improve feelings of positivity.

Managing that stress can be as easy as 1,2,3. Not only is it easy, but it’s also free.

1. Counting your Breaths

By counting your breaths, you can effectively combat stress while at home or on the job. You don’t even need to leave your desk.

When you begin to feel overwhelming stress starting to overtake you, take a moment to center yourself and count your breaths.

Make this the only mental task that you are conquering at that moment. The emails and the paperwork can wait.

Taking a moment to focus on your breathing may give you the feeling of being unproductive. But rest assured your productivity will improve tenfold once you can rid yourself of any feelings of overwhelming stress.

2. Visualization of Inflating a Balloon

There are a few other breathing exercises that you, as an executive, can implement. Take a moment to close your eyes and imagine that you have a balloon and your task it to inflate the balloon. Through the use of slow, purposeful breaths, make this take the only conscious thought in your mind for a few moments. Having a goal included with your breathing can help you better center your focus on this task.

We know that as an executive, it is difficult to slow your mind and put aside any thoughts about work.

By creating this mental image of a balloon may aid you in putting aside your thoughts about work and focus on the task at hand.

3. Stress Releasing

If using the visualization of inflating a balloon just isn’t working for you, consider that with each exhalation you are releasing the stress from your body. You are breathing out all of the office gossips, all of the unsigned paperwork, and all of the unopened emails. Rid all of the negative energy from your system, preparing your mind for a more productive, relaxed day.

“It’s not the load that breaks you down. It’s the way you carry it.” -Lou Holtz

Supplements

natural stress relief

 

As a business executive who is in charge of overseeing much of what goes on at a company, focus on your health often falls to the wayside throughout the chaos of your daily routine.

There are several supplements that you can take daily that improve not only health and well-being, but also promote feelings of stress relief.

4. Lemon Balm

This is a great example of such a supplement as natural stress relief. Lemon balm has been utilized in stress reduction since the time of the ancient Greeks. It is derived from the mint family and is reported to have an anxiolytic calming effect.

The data is there to support this supplement’s effectiveness. We say this because we know that you, as a business person have no time for supplements that do not live up to expectations.

Lemon balm is known for its calming effects as well as its ability to heighten alertness in those who take it.

Calmness, as well as alertness, are key components in being a successful business person who is on their A game.

5. Omega 3 Fatty Acids

You may be surprised to hear this one, but Omega 3 fatty acids are also known to support natural stress relief.

Studies have found that Omega 3 reduces the increased amounts of cytokines that are released when one is feeling stressed. Such as for an executive who is feeling nervous about an upcoming board meeting. This type of stressful situation will increase cytokine release.

6. Valerian Root

Valerian root (Valeriana Officinalis) is another option for natural stress relief in the workplace. If you, as an executive, find it difficult to keep your cool during stressful interactions, this natural stress remedy is just the one for you.

Valerian root has been proven to promote relaxation and ease feelings of anxiety during stressful situations.

7. Kava Kava

Kava kava is also another natural stress relief, maybe not well known, but an effective supplement. It’s used to significantly reduce stress levels in the busy executive.

This particular supplement can be taken in pill form or drank in the form of tea.

Kava kava is well known for its sleep-inducing effects. Meaning you may want to consider taking it before bed, in an effort to get the best night’s sleep possible.

Consider how helpful this supplement would be, especially on the night before a big, life-changing meeting with the board or another company who wants to merge with yours. All of these big events keep executives up at night in anticipation.

Interested in other supplements to sleep better?

Melatonin Supplements: How to Rest Well Before an Important Business Day.

 

8. Indian Ginseng

Another supplement that a busy executive can consider as natural stress relief is Indian Ginseng. We most commonly hear about ginseng being used in teas and other herbal concoctions. You can find ginseng supplements in your local pharmacy.

This supplement is well known for decreasing feelings of stress and anxiety as well as providing a significant mood boost.

Be mindful when considering using any of these great supplements, for they may interreact with certain common drugs, especially medications that are used to control blood pressure.

 

Natural Therapies

natural stress relief

 

Natural therapies such as aromatherapy and acupuncture have been around for hundreds of years, and more recently are making a big come back.

You can find aromatherapy with essential oils making its presence known from the bedrooms of teenagers to the rooms of sick patients in hospitals. According to Science, they are highly effective at providing a wide variety of therapeutic effects and also support natural stress relief.

As a business executive, you may find it beneficial to purchase an essential oil diffuser and set it up in your office for daily use. Not only will you benefit from making your office an area of serenity. Your employees who likely visit your office daily will also benefit from the stress relieving aroma.

Below you will find a list of common essential oils that produce natural stress relief:

9. Lavender and eucalyptus

May promote feelings of relaxation and decrease anxiety.

10. Cedarwood

Stimulates the limbic region of the brain, especially the pineal gland, which releases melatonin.

11. Roman Chamomile

Calms the central nervous system.

12. Neroli

Stabilizes the emotions and encourages confidence and a sense of peace.

13. Sandalwood

Balances and stabilizes the mind and helps to release negative emotions

14. Jasmine

Has a relaxing as well as an antidepressant effect.

15. Frankincense

Has an antidepressant and antianxiety effect by stimulating parts of the limbic system, including the hypothalamus, pineal gland, and pituitary gland.

16. Stress relief spray

If you’re unsure of which essential oil might be right for you, consider beginning with this stress relief spray. With all-natural stress-relieving ingredients feel your stress melt right out of your body.

Spray Anxious Feeling and Stress Away!

 

17. Music

We all have that song that immediately fills us with happiness the minute it starts on the radio.

Music is a natural and 100% effective stress relieving method.

A method that can be implemented right in your office or anywhere in your workplace for that matter. It’s okay if you need to take a “time out”, and go into an empty office space and just jam out for a few minutes to get rid of some stress.

18. Acupuncture

According to Science, acupuncture can also be highly effective in the reduction of stress levels.

Though some may not believe in such a therapeutic method, acupuncture has been utilized for stress relief, among dozens of other ailments for centuries.

The goal of sticking the needles into the skin is on the notion that there is a “blockage or disturbance in the flow of one’s energy.” The needles are placed into specific points that are correlated with stress and anxiety relief.

As an executive, you may be thinking you don’t have time for such a thing. If you are going just for stress-reducing therapy, you may only need to go to a session twice a month.

If you feel that your life may be too busy to take the time to visit an office frequently for this therapy, know that you can perform acupressure therapy at home with an acupressure mat.

Promote Healing Through the Body’s Pressure Points

Massages

natural stress relief

 

Who doesn’t love a great massage after a long week at the office, looming over one stack of paperwork after the next? Stress causes our muscles to become incredibly tense. At times we don’t even realize how tense we’ve become until a masseuse gets a hold of our shoulders.

After those long hours of sitting at your desk typing away at your computer, your muscles will speak for how stressed you’ve become throughout the week.

Having a massage can greatly promote natural stress relief and can be effective in reducing tension related to stress at work.

 

19. Swedish Massage

A Swedish massage is the most common, go-to massage of those who need just a bit of loosening up after a long week at the office. Or for those who have never seen a massage therapist before and don’t know which massage to try first.

This kind of massage uses long, gliding strokes along your muscle groups to promote relaxation throughout your entire body.

 

20. Trigger Point Massage

As an executive, you are familiar with the concept of someone “pushing your buttons”. You may feel as though all of your buttons have been pushed after a long, grueling week at work at times.

Trigger point massage therapy can be very effective in “un-pushing your buttons” if you will.

Having a massage therapist who specialized in pressure point work can greatly promote stress relief just through slight pressure on a few particular spots. Spots such as your hand, shoulder, and even your feet.

 

21. Chair Massage

Whether you stop by your local massage therapist’s office, or purchase an electronic chair massager, having a chair massage can be effective in reducing tension related to increased amounts of stress.

Consider the idea of the electronic chair massager if you feel as though your schedule cannot accommodate for any extra pit stops. You can keep your electric massager in your office and use it while in your chair while continuing through with your workday. Either way, chair massages can be an incredibly effective and easy way to reduce stress levels significantly.

Restore Your Body From Your Desk Now!

 

Check out a handy massage mat that can be easily placed on your couch, or where ever else you may feel most comfortable.

 

22. Thai Massage

Thai massage can have the same effect as a Swedish massage or chair massage, the only difference being the way it is executed.

A Thai massage is perfect for the busy executive who spends endless hours sitting at a desk every day. This technique is a natural stress relief from head to toe.

 

23. Hot Stone

Hot stone’s may or may not sound like an enticing form of stress relief, but the science behind it begs to differ. As a business executive, you rely highly on the facts. The facts about hot stone massage are that melt away tension, ease away muscle tension that has built up after a long day in the office, and most importantly improve circulation and metabolism.

 

24. Foot Massage

Pedicures are not only for women, that is a fact. As an executive, you may spend just as much time standing on your feet as you do sitting at your desk. Our feet collect a lot of the stress and tension that we accumulate throughout the day.

You don’t have to get a pedicure to get a good foot massage but pampering one’s self and indulging in self-care of any form is never a bad thing either.

Decrease Your Stress Levels Starting at Your Foot!

 

25. Shiatsu Massage

Being a busy business executive, day in and day out can lead to chronic pains such as lower back pain. Shiatsu massages are highly effective at relieving chronic pains through the use the masseuse’s of fingers, palms, and even elbows or feet. This natural stress relief technique manipulates the body at specific points, depending on your specific needs.

Every variety of massage comes with its own unique benefits, beyond general stress relief.

Take a look at the various benefits of each kind of massage that way you can make an informed decision about which massage is right for you.

 

Herbal Drinks

natural stress relief

 

Herbal drinks, just like the previously mentioned supplements, can be an excellent natural remedy to decrease stress levels provoked by long days at the office.

 

26. Green Tea

Green tea, caffeinated or decaffeinated, has been used as an effective stress management tool. Being that you can get it with or without caffeine, this drink is perfect for any time of the day. Whether you want to get your day going or wind down before bed, green tea will help you achieve these goals while also reducing stress levels.

Among the drinks known to fight off feelings of stress, green tea definitely makes the top of the list.

 

27. Chamomile Tea

Another great tea that you can drink as natural stress relief is chamomile tea.

This particular tea is mainly used to promote rest while getting ready to turn in for the night, due to its sleep-inducing effects.

Executives are notorious for working late into the night and rising again at the crack of dawn after minimal sleep. Lack of sleep can contribute to increased stress levels.

So do yourself a favor and use chamomile tea to send you into a deep slumber, leaving you feeling refreshed and ready to go for a new day at work.

Green and chamomile tea aren’t the only two teas in existence known to produce stress relief. For some, certain teas are an acquired taste. With all of the known teas that produce stress relief, there’s one out there for every executive who needs a little pick-me-up.

There are also some foods you can eat that may help lower stress and anxiety.

Find Out the Best Natural Foods that Fight Stress Safely and Effectively

 

Natural Stress Relief Activities

natural stress relief

28. Physical Activity

It’s a well-known fact that participating in physical activity can promote a significant decrease in stress levels through the release of certain hormones.

As a busy executive, you may be thinking that this is another method that you may not have the time to participate in during your busy work week. When it comes to physical activity, this is one thing that you should be making time for, no matter what.

Aside from the incredible stress relieving effect that exercise has on the body, regular physical activity is crucial for overall health and wellness.

You don’t have to take up a cross fit class or sign up for an expensive gym membership to get an adequate workout on a daily basis. While also not using up too much of your time. For instance, you could take a walk around your neighborhood with your spouse every night after dinner.

Studies show that 60 minutes of moderate physical activity such as walking, weekly can greatly improve cardiovascular health, promote mood enhancement, and reduce stress.

 

29. Yoga

If you do find that you have time to put into taking a class, definitely consider putting yoga at the top of your list.

Yoga is another stress relieving technique that has been used for decades now. It is not in question whether practicing yoga has a significant effect on reducing stress levels or not. It does just that.

Learn How Yoga Helps You Excel at Work.

5 Ways in Which Yoga Can Benefit Your Career

 

30. Time with Animals

Spending time with your pet after a long, stressful week at work can work wonders at reducing stress as well.

Whether you take your dog for a walk around the neighborhood or enjoy a nap on the couch with your cat, animals can provide endless amounts of stress relief.

Cats and dogs aren’t the only animals that can effectively relieve stress. A study has shown that spending time with horses can be incredibly effective at alleviating stress.

 

31. Laughing

One of the easiest natural stress relief activities, especially when working such as stressful job such as being an executive, is laughing. Laugher is the best medicine they say. Nothing beats a good belly laugh at the end of a long, strenuous day at the office.

 

32. Gardening

There’s nothing more naturally therapeutic than spending some one on one time with nature in your own yard.

After being cooped up in an office space for hours on end as a busy executive, take some time to connect to nature.

Spend some time in your garden or create one if you don’t already have one.

 

Working as an executive is said to be among one of the most stress-inducing jobs out there. Learning how to manage this stress in easy ways is a 100% doable feat. Take part in these simple natural stress relief techniques and watch how it benefits your health as well as your performance at work.

Have you tried any of these natural stress relief tricks? Tell us how they worked for you in the comments!

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