Relieving Eye Strain

Look away from the computer screen regularly (stare out the window!) to exercise long-distance muscles of the eyes. Sit directly in front of your computer. When answering the phone, push the keyboard away and “swivel” your chair.

Carpal Tunnel Syndrome

Carpal tunnel syndrome is a painful condition that can debilitate the wrists and hands of anyone who does a great deal of keyboarding or other repetitive motions. One key to prevention: take a 10-minute break away from the keyboard every hour.

Keyboarding Setup

Make sure your keyboarding setup is a good fit for you. When seated in your chair, with your feet flat on the floor, do your elbows and knees form right angles? If not, you are inviting discomfort - and possibly debilitating injuries to your back, arms and legs.

Unwinding at Work

Every worker should have a private location where they can escape to unwind and relax. Whether it´s the break room, lounge, lobby or a picnic table outside your building, use that area to unwind particularly when your daily stress hits hardest. Even your automobile will do when you need a few moments to de-compress. Caution: be sure you do not abuse break privileges as defined by your employer.

Benefits of Meditation

According to recent research, meditation does more than relieve stress. It can contribute to a healthier heart, provide chronic pain relief, lessen severe psoriasis and result in fewer bouts of insomnia. What qualifies as meditation? Fifteen minutes twice a day of sitting quietly and clearing the mind of negative thoughts. Focus your attention until you achieve a state of calm.

Trade in That Bran Muffin

Most coffee stand muffins are gigantic and pack a suprising amount of calories and fat. For 1/4 of the calories, choose a cup of bran flakes instead of that bran muffin. If there´s no time to eat cereal before you leave for work, put the cereal into a container and take it with you. Mix it with a cup of low- or non-fat yogurt for a healthy breakfast that´s not too messy to eat at your desk.

Check Posture at Work Station

Does your chin just forward when you are working at the computer? This puts pressure on joints in the back of your neck. Check that your screen is 30 to 60 centimeters from your eyes and assess your posture.

Deep Breathing to Relieve Stress

Psychologists have developed a number of relaxation techniques that can help reduce stress on the job. Here´s one: take a breather from stress by sitting in a comfortable position. Close your eyes. Deeply relax all your muscles and keep them relaxed. Breathe through your nose. Become aware of your breathing and as you breathe out, repeat a word (such as “one”) silently to yourself. Focus on one item or a pleasurable place or event.

Proper Wrist Position While Typing

When typing, it is best to keep your wrists in a neutral position. In this position, the wrist is bent neither forward, backward, inward, or outward. Extremes in any of these positions can put strain on the joints in the wrist and put pressure on the tendons, blood vessels, and nerves passing through the wrists. These abnormal positions also place strain on the forearm muscles and the upper arms and shoulders which anchor to the upper body and neck.

Stretch Breaks

If you are working in front of a computer station, try taking breaks every half-hour to relieve neck and back strain. Try these (3 times on each side, holding for 15 seconds); tilt ear to shoulder; gently push chin straight back; pull elbow across chest.

Proper Alignment

For maximum comfort and to avoid injury, adjust your computer and chair properly. The bottom of your chin should align with the middle of your monitor. When keying, ensure a 75 to 90 degree angle at elbows and a straight line from elbows to tips of fingers. Angle seat pan back slightly to the left curve of lower back into back support, or roll up a towel to protect the curve of your spine. Make sure your hips and knees are bent at 90 degrees.

Leave the Office at the Office

Treat your weekends and evenings as “mini-vacations” from work, and avoid bringing your job home with you. Setting limits to your work schedule will help you keep your feelings toward your job positive. Do things you really enjoy on your time off.

Preventing Spine Stress

Prolonged sitting at a work station is hard on your back. In fact, herniated disks are often linked with sedentary occupation and sitting position. To avoid back trouble, try to remember to shift your sitting position regularly (about every 15 minutes or so).

Take a Break from Stress with Visualization

You would be surprised by what the mind can do for you. Escape from your stressful workday with a mental vacation. A short, 10-minute mental breather can leave you feeling relaxed, refreshed and ready to once again conquer your daily assignments. This tension-reducing technique will work best for you when you keep distracting thoughts from entering your mind.

Changing Your Attitude Can Relieve Stress

One way to manage the amount of stress experienced at work is by changing your attitude and how you think about certain events and actions. For example: if you have too much to do, delegate some tasks (be sure you have the authority to do this). Or, try breaking projects up into smaller segments allowing you to complete a portion every day. Another help is to try to see how your work fits into the bigger picture at your company

Calling in Sick

It´s best to stay away from the office when you´re very sick, for two very good reasons. First, you need to recover so you can be back to doing your job. Secondly, when you bring germs to work, you risk spreading your illness to others and causing additional employee down time for your employer.

Plants in an Office

You may already know that adding plants to your office environment has aesthetic benefits. But did you know that it can have a positive affect on the health of your office? Research shows that indoor plants are very effective in removing many of the toxins associated with modern products, especially plastics.

When There´s Just Too Much To Do

If you´re feeling overwhelmed and unappreciated, it may be time to meet with your supervisor and reassess your job or workload. In a calm and professional manner, discuss your situation. Without making accusations, let your manager know what´s on your plate. Then, ask your supervisor to help redefine priorities and objectives.

Stagnant Air

Poor air circulation in some offices can lead to eye irritation, congestion and headaches. Bring a small fan to work or pop outside for a breather when you can.