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  • Writer's pictureLisa Dupras

Reduce Work Stress with Simple Mind-Body Techniques

Updated: Oct 11, 2023


In today's fast-paced and interconnected world, workers can face stressors in their work and family lives that strain their mental health and overall well-being. Having a toolkit of simple mind-body solutions can be very helpful in reducing daily stress. This toolkit includes techniques such as autogenic training, progressive muscle relaxation, breath work, guided visualization, self-hypnosis, yoga, and more. By practicing these techniques and prioritizing self-care, individuals can easily improve their mental health and well-being.

MInd-Body Connection

Work Stress Today

Economic uncertainty and job insecurity add pressure on workers to perform, while heavy workloads and job demands can make it challenging to balance professional and personal responsibilities. New health and safety concerns have arisen, particularly in light of the COVID-19 pandemic. Moreover, technological advancements and remote work challenges can also cause stress. Lastly, a lack of career development opportunities and burnout contribute to the stressors of the modern workplace.

Stressors At Home

Financial issues such as debt and unexpected expenses, challenges associated with parenting, and difficulty finding a healthy work-life balance can create significant stress. Relationship issues, such as marital conflicts or difficult relationships with extended family members, can also exacerbate stress and anxiety. Health concerns, such as chronic illness, mental health issues, or disabilities, can compound these stressors. Major life transitions can create additional stress and anxiety. Finally, the pervasive influence of technology and social media can create new opportunities for communication and connection while contributing to feelings of stress and anxiety.

These work and family life issues can compound and adversely affect workers' mental and physical health, making it essential for them to prioritize their self-care.

The Importance of Self-Care

Individuals today face significant stressors in their work and family lives, which strain their mental health and overall well-being. It's essential to develop simple mind-body solutions to address these challenges. Meditation, deep breathing exercises, yoga, self-hypnosis, and other relaxation techniques can help individuals manage their stress levels, promote relaxation, and enhance their overall well-being. Individuals can improve their mental health and well-being by practicing these simple solutions.

Autogenic Training

Autogenic training is a relaxation technique that involves focusing and visualizing feelings of warmth and heaviness in the body to reduce tension and promote relaxation. Positive affirmations are repeated during this deep state of relaxation, resulting in reduced muscle tension and a sense of deep relaxation. Autogenic training can easily be incorporated into a daily routine and can be practiced by listening to MP3 files or simply repeating a suggested script.

Progressive Muscle Relaxation (PMR)

This technique involves tensing and relaxing different muscle groups to promote relaxation and decrease stress and anxiety. PMR can be incorporated into a daily routine in 15 minutes. PMR involves tensing and relaxing different muscle groups in the body to promote relaxation and reduce stress. PMR files can be listened to at bedtime.

Breath Work

Deep breathing techniques, such as diaphragmatic or alternate nostril breathing, can effectively calm the mind and body by activating the parasympathetic nervous system response. By breathing deeply, we signal to our body that we are in a safe and calm state. This can reduce our heart rate, lower our blood pressure, and alleviate feelings of stress and anxiety. During deep breathing exercises, the diaphragm muscle, located below the lungs, contracts and expands, allowing for increased airflow in and out of the lungs. This increased oxygen intake can also improve our physical and mental performance.

In addition to these benefits, deep breathing exercises can stimulate the vagus nerve, which plays a critical role in regulating bodily functions such as heart rate, blood pressure, and digestion.

An example of a deep breathing exercise is 4-7-8 Breathing. To perform this exercise:

  • Sit comfortably with your back straight and your hands in your lap.

  • Close your mouth and inhale quietly through your nose to a mental count of four.

  • Hold your breath for a count of seven, then exhale completely through your mouth to a count of eight.

  • Repeat this cycle three more times for a total of four breaths. During the exercise, focus on your breath and count, avoiding any distracting thoughts.

Guided Visualization

This technique involves mental imagery to promote relaxation and decrease stress and anxiety. Start by finding a file that is interesting and relaxing. Listen to the file at the same time daily.

A website for free files:

Instructions for Guided Imagery:

  • Find a quiet and comfortable place to sit or lie down, and close your eyes.

  • Take a few deep breaths, breathing in through your nose and out through your mouth.

  • Imagine yourself in a peaceful place. Visualize the colors, sounds, and sensations of this place. Fully immerse yourself in the experience.

  • Continue to breathe deeply. Visualize a warm and healing light entering your body. Imagine this light filling your lungs with every inhale and spreading throughout your body with every exhale. Visualize this light healing and energizing every part of you.

  • As you exhale, release any tension or negativity from your body and mind. Allow yourself to feel completely relaxed and at peace.

  • When you are ready, slowly open your eyes and take a few deep breaths before returning to your day.


During self-hypnosis, individuals utilize relaxation techniques like deep breathing and progressive muscle relaxation. They enter a state of focused attention and gain control over their thoughts and emotions. While in this state, positive suggestions or guided visualizations can be used to achieve a desired outcome such as reducing anxiety, improving sleep, or increasing self-confidence.

Self-hypnosis can be done with the help of a trained hypnotherapist or through self-guided audio recordings or scripts. To get started, try finding a self-hypnosis script or recording that works for you and incorporate it into your daily routine.


Yoga is a practice that combines physical movement with deep breathing and meditation. Yoga is an excellent way to promote relaxation and decrease stress and anxiety. Try incorporating a few yoga poses into your daily routine or attending a yoga class. Yoga combines physical exercise with breathing techniques and meditation to promote relaxation and reduce stress.


Hypnosis is a powerful tool that can help individuals overcome negative behavior patterns or beliefs that contribute to stress and anxiety.

Through hypnosis, a hypnotist can guide clients into a state of deep relaxation and heightened suggestibility. This allows them to access her subconscious mind and uncover the root causes of their issue. By using positive suggestions, the hypnotist can help the client develop more effective coping mechanisms and beliefs, which will enable them to better manage their stress and anxiety.

A hypnotist may do the following to help with work stress:

  • Suggest that the client is capable of handling any challenges that come their way, thereby building their confidence and positive self-image.

  • Suggest that the client develops a more positive attitude towards their work, helping her find joy and fulfillment in their daily tasks.

  • Teach the client self-hypnosis techniques that they can use to manage their work stress and anxiety on her own.

Working with a trained hypnotist can be an effective tool for individuals to overcome work stress and anxiety. The hypnotist can help them access their subconscious mind and provide positive suggestions and coping mechanisms. This will enable the ability to develop a more positive attitude toward work and reduce the negative impact of work stress and anxiety on their career and personal life.


Today's hectic world can put a significant strain on our mental health and well-being, both at work and at home. To manage stress and anxiety, it is essential to prioritize self-care and practice simple mind-body techniques, such as breathwork, progressive muscle relaxation, autogenic training, guided visualization, self-hypnosis, and yoga. By incorporating these practices into our daily routine, we can take steps towards promoting our mental health and well-being, regardless of the stressors we may be facing. However, if stress and anxiety persist, seeking professional help is important.

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1 Comment

Apr 29, 2023

Great tips.

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