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Stress at work is a problem faced by almost everyone in this modern era. Job stress is a chronic disease caused by conditions in the workplace that affects the performance of an individual in a negative way and the overall well-being of his mind and body.In the early stages, job stress can ‘rev up’ the body and enhance performance at the place of work. But if this condition is left unchecked and the body is revved up further, the performance gradually declines and also, the person’s health degenerates.

During these troubled times in the economy — layoffs and recession — stress hormones can play havoc with your system and result in headaches, breakouts, stiff neck, fatigue, weight gain and bloating. As said earlier, stress has also been linked to mental, emotional and physical illnesses. Thus, it is important to reduce stress to maintain overall health.

Here are a few simple stress releasing and energizing exercises for your mind, body and spirit that will help relieve stress and promote a sense of well-being…

• During stressful situations, our breathing takes a blow. This can lead to anxiety, muscle tension, and headaches. A simple deep breathing exercise done for a couple of minutes several times a day can relieve stress. Inhale slowly through your nose for a count of four and exhale slowly through your mouth for a count of eight relaxing your shoulders, chest and stomach muscles as you exhale. Repeat this a few times. You will feel your body relax.

• Muscles tense when you are stressed. But with this progressive muscle relaxation exercise you can relax the muscles. Tighten or clench each muscle in a slow and sustained manner for 5 to 10 seconds, then release for 20 seconds while you breathe normally. Start with your hands and continue to the biceps, shoulders, head, and face, down the back to the buttocks, thighs, and lower legs. Repeat this exercise on the areas that you notice the most tension. Take care while tensing the neck and back muscles. Do not twist or do jerky motions as it can result in injury.

• For the scalp, try this soother exercise by placing your thumb behind your ears while spreading the other fingers on top of your head. Massage your scalp back and forth slightly by making circular movements with your fingertips for 15-20 seconds.

• Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.

• Release the tension in your shoulders by stretching one arm across the front of your body to the opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side.

• For yet another stress releasing exercise, find a comfortable place and count very slowly to yourself from ten down to zero, one number for each breath. Thus, with the first diaphragmatic breath, you say “ten” to yourself, with the next breath you say “nine” and so on. By zero you should be feeling great.

• As you breathe deeply use your thumb to thump on the K-27 point which is located an inch beneath and slightly away from the inner edge of your collarbone. This should pep you up instantly and you’ll feel more alert.

• Curl your fingers and rest the fingertips above your eyebrows. Firmly and slowly pull across your forehead toward your temples. Then move up to your hairline and repeat. Continue all across the top of your scalp and down the back ending at your neck. Each time drag your fingers to the side slowly.

• Slap your palm of one hand across your forehead and hold it there for a few minutes until you can feel the pulses strong and even on both sides of your forehead. Feel the blood returning to your head.

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