Sometimes things at the office can become quite heated; whether it is to do with colleagues, computers, clients etc. Occasionally all we want to do is slam the door and walk out for good; or, at least, for the remainder of the day. Here I have put together some options for relieving those moments when we hit intense frustration, stress, despair, anger, panic.or all of the above, but need to contain ourselves in front of co-workers.

1. Something Physical

   No, don't break your PC. Some harmless ideas:
   
   
   • Pop balloons: If you are like me, and can't blow up a balloon to save your life, your frustration would have dissipated before you even get a chance to do any popping. I tried this one, but I got too much of a fright each time I burst a balloon and was a nervous wreck. Also, be prepared to have people asking you if it is your Birthday.
     
   • Bubble-wrap: This I like. I have a piece on my desk which I squash every now and then when my PC crashes or I get a nasty e-mail.
     
   • Hit: No, not a person. Get one of those soft batons and some squishy golf balls. Hit those around the office.
     
   • Tidy up: Clear up any clutter. This is particularly beneficial if you have lots of stuff to throw away. It is like throwing away all the emotional rubbish and cleaning the slate.
   
   
   

2. Breathe

   Often when we get upset we hold our breath or start breathing very shallowly. Breathing deeply will help to calm you and clear your thoughts.
   
   Try the following:
   
   
   1. Sit or stand straight i.e. no slouching.
      
   2. Place one hand over your navel.
      
   3. Relax your shoulders and try to clear your mind as much as is possible
      
   4. Breathe in deeply through your nose. Feel your abdomen expand as you breathe in. Don't just breathe in your chest area. Try not to lift your shoulders. Count as you breathe in.
      
   5. Exhale through your mouth. Feel you abdomen flatten as you push out all the air. Count as you breathe out. Try to breathe out for twice as long as you inhaled i.e. if you had two counts on the in-breath, take four counts on the out-breath.
      
   6. Repeat three times.
   
   
   

3. Move

   Do some sort of exercise such as walk around the office or up and down the stairs of the building. Take a stroll up the road (if it is not -40 degrees outside). Use the office gym if there is one.
   
   Stretch. Do some basic stretches right there in your office.
   
   

4. Write

   Write about it all (by hand or on computer). Have a good old vent.
   If it involves a person, you may want to write a letter or e-mail to them (not to be sent) that vents all of your frustrations, feelings and concerns. (If you want the satisfaction of pressing "send", mail it to yourself)
   
   Use an emotional technique such as turning around negative feelings
   
   

5. Go Zen

   • Light a candle
     
   • Put out some fragrant oils
     
   • Burn some incense
   
   (so long as you don't set off the fire alarm).
   
   You may think this will look odd, but, if it's worth it, why not?
   
   

6. Sound

   Put on a CD and some headphones or use your IPod. Listen to your favourite music or something that you find peaceful and relieving. Even some sort of meditation CD, or the sounds of birds.
   
   

7. Voice

   Go to your car, shut all the doors and windows and scream.
   
   

8. Escape

   Leave the office for a while (if you can). Run an errand, go to a coffee shop, even just drive if you find that calming and distracting.
   
   

9. Relaxation Techniques

   • Progressively tense and relax each part of your body. So, start at your toes and work your way up to your head. Tense each muscle for a few seconds and then relax, then move onto the next.
     
     
   • Sit with the tips of your fingers touching. This triggers relaxation. (Very useful one for when you are in a meeting and can't jump up and down and bang your fists on the table)
     
     
   • Put one palm on your forehead and the other at the base of back of your head i.e. just above where your skull passes into your neck. (If you are too self-conscious with this, you can just use the palm on your forehead.) When we are stressed, blood runs away from our head and that is why it is often difficult to think clearly. Wherever we touch our bodies, we draw blood to that area, so placing your hands on your head restores the blood flow to your brain. (If you would like to know about the reasons for the positioning of the hands, contact me)
     
     
   • Meditation. If you are practiced at it, you may be able to relax yourself into a meditative mode. Or simply try visualizing yourself in a calm and peaceful setting - in the countryside or by the sea. Imagine the smells, sounds, feelings etc. If you are simply too uptight, this may be a frustrating and fruitless exercise.
   
   
   

10. Talk

    Talk to someone about it. Let off some steam. An impartial colleague, phone a friend etc.

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