Six practical ways to release tension, boost your mood, and keep stress from building up at work—without leaving your desk.
1. Take a Deep Breath
One of the oldest and most effective stress relievers. Breathe deeply through your nose, hold for 4–5 seconds, then release slowly through your mouth. This slows your heart rate and calms your nervous system.
2. Laugh
Laughter triggers endorphin release—your body’s natural feel-good chemicals. Watch a funny video, share a joke, or recall a humorous memory to quickly lift your mood.
3. Exercise and Let It Out
Physical activity provides an outlet for built-up tension. Whether it’s a gym workout, a brisk walk, or yoga, regular exercise reduces stress, boosts energy, and improves mood.
4. Take a Mini Mental Holiday
Close your eyes and imagine yourself in a relaxing place—a beach, a forest, or anywhere peaceful. A vivid one-minute mental break can reset your mood after a tense moment.
5. Relax Your Muscles
We often carry stress in our muscles. Try progressive relaxation: tense a muscle group for a few seconds, then release. Start with your fists, move to your shoulders, stomach, and legs.
6. Try Desk Aerobics
- While seated, lift your feet until your legs are parallel to the floor. Hold for a few seconds, then lower. Repeat five times.
- Gently roll your head forward and side to side (avoid rolling backward). Shrug and roll your shoulders to ease stiffness.
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Written by the team at trainingcoursematerial.com, creators of customizable training materials for trainers, consultants, and HR professionals worldwide.
✅ Reviewed for accuracy and relevance – August 2025
