De-stress without leaving your desk

U N I V E R S I T Y O F S O U T H E R N Q U E E N S L A N D

Sitting at your computer all day can be tiring not only mentally, but also physically!

Here are some easy tips to help relieve some of your work station tension and the best part is…

YOU CAN DO IT ALL AT YOUR DESK!

Try…

Breathing exercisesDeep breaths reduce tension and relieve stress, all thanks to a little extra boost of oxygen.

Visualise…

A relaxed situation or achieving your goalIf you can’t physically escape the desk, take some time to have a mental holiday.

Close your eyes and imagine yourself reaching your goal.

Eat…

A snack! Find what works best for you as a healthy study snack. Keep healthy treats like popcorn, muesli bars and nuts at your desk for when that 3pm energy slump begins to creep up.

Keep snacks interesting and prepare them in advance to save time.

Buy…

A plantStudies show that house plants are not only beautiful air puri� ers, they can actually help calm you down!*

Plants are super easy to maintain – water and love is all they need!

*According to Woit, H. (2012). ‘6 Plants That Help You Breathe Easier’. Prevention. Retrieved on June 2, 2014, from www.prevention.com/health/healthy-living/indoor-plants-combat-air-pollution/kitchen-english-ivy-hedera-helix

Do…

Simple stretches• Shoulder stretch: holding your elbow, lift and stretch your arm across your chest

for 15–30 seconds, then repeat on the other side.

• Upper arm stretch: bend one arm behind your head, place the other hand on your elbow, hold for 15–30 seconds, then repeat on the other side.

• Chest stretch: place your hands behind your head and squeeze your shoulder blades together, holding for 15–30 seconds.

• Chin tuck: face straight ahead and tuck your chin to your chest, holding for 15–30 seconds.

• Lower back stretch: sit forward on your chair, bring one of your knees toward your chest and gently pull it towards you. Keep your back straight and be careful not to lean forward. Hold for 30 seconds then repeat with the other leg.

For more HealthyU advice visit www.usq.edu.au/current-students/services/healthyu/steps-to-success/stretches

Switch…

Off distractionsThis means no emails, social media or mobile phones.

Give yourself a few hours of uninterrupted alone time to re-focus.

Put on…

Some musicMusic can slow your heart rate, lower your blood pressure and can even decrease stress hormone levels!*

Make your own music, if there are no headphones handy, by humming or even singing to yourself.

(Disclaimer: if you’re in public, refrain from humming to yourself… unless you don’t mind the odd looks!)

*According to Collingwood, J. (2007). ‘The Power of Music To Reduce Stress’. Psych Central. Retrieved on June 2, 2014, from psychcentral.com/lib/the-power-of-music-to-reduce-stress/000930

Chew…

A piece of gumContrary to what most high school teachers think, chewing gum can actually relieve anxiety, improve alertness and reduce stress*.

*According to Scholey, A. (2008). ‘Sugarfree gum relieves stress’. Science Alert. Retrieved on June 2, 2014, from www.sciencealert.com.au/news/20081311-18432.html

Attempt…

Progressive muscle relaxationStart at your toes, tightening your foot muscles as much as you can, then relax them. Work your way up your body, tensing and releasing, until you’ve reached your face. It may sound (and look!) silly, but this practice can help reduce anxiety and stress.

Laugh…

Just laugh!Even forced laughs are bound to turn into a genuine chuckle and relieve a bit of the tension that is tying you to your desk.

Find your favourite dad joke or a witty one-liner that gets you giggling every time.

Call…

A friendVent some of the stress that has you wound up by having a little whinge session to a friend, then get back into it! Sharing your worries with someone is likely to relieve your tension.

Smell…

Some natural oilsAromatherapy has been used for centuries as a technique to help calm the body, and no wonder! As well as smelling amazing, lavender has soothing properties, while peppermint can increase your focus. Take a whiff!

Just…

MeditateThink of a word, a place or an idea that you can focus all your attention on and turn off all other distractions for a small amount of time.

Not a meditation master? Not sure how to do it? YouTube it!

Write…

A to-do listHandwriting a to-do list and prioritising it will help keep you on track and give you a break from repetitive computer work.

Reward yourself when you complete small tasks from your list. Gummi bears are a delicious idea…

Follow these easy steps so you can de-stress, without leaving your desk!

Check out www.usq.edu.au/healthyu for more information and de-stress tips!

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