Managing Your Stress Levels

Take control of your stress.

Modern life has many stress inducing factors from those which are work related to family responsibilities to simply commuting from A to B in a busy city. Some stress is inevitable and even helpful, such as the stress associated with preparing and delivering a talk in public – the stress or anxiety ensures we prepare properly. However, much of the stress in people’s lives can be harmful – too much stress can cause physical and mental health problems.

People deal with stress in different ways – some healthy and others unhealthy. Drinking alcohol to excess causes more problems than it solves, and the release is only temporary anyway. Smoking and taking non-prescribed drugs are obviously bad for health, and behaviors’ that become obsessive as a result of stress or a way of coping with it play havoc with social relationships and mental stability.

Healthy approaches to relieving stress and coping with it include practicing Tai Chi or yoga, or engaging in some form of physical exercise. What these healthy approaches have in common is their effect on breathing – they cause the person to breathe more deeply than usual and more methodically. But you can do a breathing exercise anywhere – it doesn’t have to be as part of a formal practice such as yoga or related to physical exercise – and it can be done while sitting at your desk in work or on your way to a meeting you feel anxious about. Here’s how to do it.

Sit comfortably if possible, but you can do this standing up as well. Breathe in through your nose, neither too fast nor too slow, bringing the breath all the way down to your abdomen – make sure the breath pushes out your belly. Make sure to breathe in through your nose as the nose is designed to catch impurities in the air. As you complete the in-breath, hold it for a few seconds – if new to deep breathing, start with holding the breath for just two seconds (to a count of one-one-thousand, two-one-thousand, etc), and later build up to three, then four seconds. Then breathe out through your mouth more slowly than the in-breath – with practice, you should aim to breathe out twice as slowly as the in-breath.

Breathing like this for a few minutes will calm your body – it lowers cortisol levels which is the stress hormone – and importantly, calms the mind as well. If you have trouble sleeping, slow breathing like this before bedtime will help prepare your body and mind for sleep. Slow breathing is also how professional speakers prepare themselves before standing up to present. If you are at a stressful meeting, such as a job interview or a performance review, slow breathing will help improve your performance.

Regulating and deepening breathing is just one way that physical exercise helps reduce stress, but physical exercise also has an effect on our physiology. After a bad day in the office, if you go for a brisk walk or jog, within a few minutes your ‘bad day’ feeling is gone. This is because the physiology of exercise is different to the physiology of a bad day, and our physiology influences how we feel. So the next time you are stressed or having a bad day, notice your physiology and change it to a more useful one. For example, most ‘bad day’ and stress physiology is downcast – head bowed and body slouched. So change it to an opposite pose – sit upright, lift your head up, expand your body, and do slow breathing.

Now you don’t have any excuse for feeling stressed or down – you have a way of changing how your body is by breathing deeply and slowly, and by adopting a more upright physiology!

When you feel you don’t “fit” or something is not quite right about work

A lack of “fit” with your work causes stress and unhappiness

It is not at all uncommon for people to feel that there is something not quite right about their career or their job. Perhaps it is a feeling that their job is not a good ‘fit’ in some way, or that they have no idea where their career is going.

Sometimes this manifests itself in a lack of ‘passion’ for their job – they literally ‘drag their feet’ to work or dread Monday mornings. Nothing about their work excites them. They may feel envious of and amazed at friends who seem to love their job, and who talk quite passionately about it.

For others, their career is a series of mishaps, or it seems to them that they just didn’t have any luck with that job or that boss or that company. They are not promoted after five years or see others who started at the same time as them leap up the promotional ladder. They leave looking for a better job or better company to work for, but that one seems no better either.

They know something isn’t right but can’t really articulate it. Friends or their spouse notice that they are not happy with their work, but they too don’t know why.

These are all symptoms of a lack of ‘fit’ between a person and their career or job. Unfortunately many people in this situation will not think to go and talk with a career coach or career counsellor who can help them see what is happening and why. This lack of ‘fit’ is usually due to one or more of the following causes:

  1. Their career or job simply does not suit their personality. Psychometric inventories or personality assessments such as the MBTI (Myer Briggs Type Indicator) identify careers that people of a particular personality type find satisfaction in – they also identify those jobs that people with their personality type least enjoy. Regrettably many people did not have the benefit of structured career guidance in school or college and ended up in a career that is unsuitable to their personality.
  2. The second cause is similar and indeed associated with the first one, and that is a lack of synchronisation with their core interests – what they do in work does not overlap with the kind of things they are interested in. Again, a psychometric inventory such as the Strong Interests Inventory (SII) can quickly determine this.
  3. Everybody has a set of skills and some of these skills they are pretty good at, and others they really enjoy doing. When people list their skills, only some of those that they are good at will also be those they enjoy doing – these are a person’s strengths. When a person’s job involves using their strengths, they excel at their work and feel happy and content. Unfortunately people are frequently asked to do tasks that they are good at but just don’t enjoy doing. If they have to work at tasks they don’t enjoy too much, this creates stress and dissatisfaction at work.
  4. Values are what are important to people about various aspects of their life. Their work values drive their behaviours and motivate them – they determine what people focus on and spend their time on. Most of the time they are not aware of them, but then something happens and they immediately know that their values have been infringed and their boundaries violated. If people’s values are not being met in work, they feel that something is wrong and this nags at them over time. Sometimes they feel that the job or the work environment has changed, and they become dissatisfied and demotivated. Having a competent person elicit their work values clarifies the situation and provides direction for future action.

11 Research-Backed Reasons To Work Less

You might find yourself thinking of the weekends as a time to get caught up on work, or to get ahead for the next work week. Or perhaps you’re in the habit of working long hours and plan to work even more this week.

If that’s the case, you may want to rethink your plans.

Research show that working too much and staying connected, with no breaks, can be just as damaging to your health as it is to your career.

Getting in the habit of closing your laptop, putting your phone on vibrate and shutting down social media could have long-lasting effects on your life. Here are 11 points to help convince you of the benefits.

  1. One study from The Business Roundtable found that employees who work 60-hour weeks over a two-month period tend to become less productive. The net result? The productivity equivalent over those two months is the same as if they had just worked 40-hour weeks.
  2. Working overtime, in addition to decreasing productivity, might also double the chances of an individual experiencing a major depressive episode, even without other risk factors.
  3. A study showed that 195 men between the ages of 30 and 60, who regularly worked more than 11 hours each day had more than twice the chance of having a heart attack than those working fewer hours.
  4. Different studies have shown that wakeful rest, or the period of being awake and not working, is when your brain processes vital components that can lead to better memory and greater problem-solving abilities.
  5. The stress hormone, cortisol, is much higher when waking up on work days than it is on rest days.
  6. Resting helps you to have a better work-life balance that can lead to greater job satisfaction.
  7. Ernst & Young found that employees’ year-end performance ratings increase by 8 percent for each additional 10 hours of vacation.
  8. The Women’s Health Initiative found that women who sit for longer periods have a reduced lifespan.
  9. Vacations aren’t a long-term rest solution, since studies have shown that vacation benefits tend to last only two to four weeks; mini-vacations from work on the weekends, though, can help more.
  10. Temporary eye strain, which can be caused by working at computers, can lead to glaucoma, which is one cause of blindness.
  11. In one study, couples where both spouses felt work stress were also more distant, independent and anxious.

Quick Tips For A Healthier Lifestyle (Infographic)

This infographic by CBObaby.com includes basic steps to living a healthier lifestyle!

healthy workplace tips

Nowadays many experts talk about the importance of choosing a healthy lifestyle simply because the lifestyle people live today is often very unhealthy and they do not take a good care of themselves.

For many people, it is completely normal to smoke cigarettes, sleep less, eat processed and fast food.

But all of this can have a negative impact on your health, productivity, memory and ability to concentrate.

Let’s quickly go through some tips for a healthier lifestyle.

Breakfast

Breakfast is without a doubt the most important meal of the day.

A healthy breakfast will give you physical and mental energy that will keep you productive throughout the day.

It makes it easier to focus on all obligations, so in order to be more effective, eat a healthy and a hearty meal in the morning.

Water

Water is essential for every metabolic process in the body and should be taken regularly without an excuse.

Today there are thousands of applications you can install on your smartphone that will remind you to drink a glass of water.

So, if you feel that you have an insufficient intake of fluids in the body, this may be the right solution for you.

Being thirsty is not good because it shows that your body is not hydrated sufficiently. Therefore, do your best to drink water, even when you’re feeling particularly thirsty.

Sleeping

Going out at night can be very fun and exciting especially for the younger population, but there is no reason for exaggeration regardless of how young and vital you are.

Healthy sleep is essential for the body to function properly the next day, and it is necessary in order to make your day productive.

Chronic lack of sleep can cause weight gain by causing a negative impact on the processes of decomposition of carbohydrates, and by increasing the hormonal levels that determine our appetite.

Also, the lack of sleep affects your mood, increases the levels of anxiety and stress, and in addition, affects the memory because we remember information better after we sleep.

Exercising

You probably already know that exercising can bring many benefits to your health.

Did you know that morning is the best time to exercise?

Yes, soon after you get out of bed. Just a few minutes of intense exercising will be enough for a higher productivity throughout the day.

That is all you need, 15 minutes. You will be able to focus better and solve the problems/challenges you face.

Relaxation

If you have a sedentary job that involves spending 8 hours a day working on a computer, do not start your day with electronic devices.

Mornings should be a time for you and your thoughts (and exercise of course).

Watch the sunrise, drink tea in the fresh air and listen to the sounds of nature.

Although it will be difficult at the beginning, but you will realize that the morning is the best time of the day to relax.

Practical Ways To Make Your Weekends More Enjoyable

Science has proven what many of us already know to be true: most people are happier on the weekend than they are Monday through Friday.

However, there are those dreary weekends when you’re stuck inside catching up on chores, engaging in activities that you don’t enjoy as much, cleaning the house or completing work tasks that didn’t get done during the week. To enjoy your e-cigar just visit top rated vaporizer pens. You can use different types of Rubber Stamps that you can use for decorating objects or for planning events. Commercially available rubber stamps fall into two categories: stamps for use in the office or those used as children’s toys like the latest RC cars. But if you´re more into the social media life, you should buy Instagram followers to make your account grow, or maybe buy youtube subs.

Some weekends are just more enjoyable than others. Or you can spend your weekends travelling with your baby while making him comfortable with car seat stroller combo inside your car.

Connect with Hopkins and Porter to create a plant plan perfect for your space, climate, and budget.

So here are ways to make sure more of your weekends are spent on the enjoyable side.

Sketch out your plans

You don’t need a detailed, hourly outline, but writing down a rough idea of your plans can help build the anticipation that research shows leads to greater happiness.

This is similar to how holiday planning works. Often it is the travel planning and anticipation that gives us the most joy. Or you can spend your weekend hunting by just visiting corporate hunting package.

Make a list of things you want to do, from dinner with friends to going to a show, or going for a run and getting some exercise.

Prepare ahead of time by contacting your friends and buying tickets, which will help get you and them excited for the upcoming weekend.

Make the most of your time

When do you feel the happiest?

For participants in one study, their times of greatest happiness came when they were exercising, socializing and doing something spiritual like reading angel cards, if you dont know how to read them, then check out guide to angel card readings.

When you’re planning out your weekend, make sure you include a mix of these activitities.

Also, we all have specific things that we enjoy relatively more. Think about your favorite activities and things which you enjoyed during previous weekends. Include them on your list.

Take some time to relax

It can be tempting to pack your weekend with activities, including shopping, catching up with friends and family events.

By the time Monday morning rolls around, you’re more tired and worn out than you were on Friday.

In your plan, schedule time for yourself, as one study shows that even daydreaming can help your psychological functions.

Whether you get outside for a walk, curl up with a book, or enjoy a cup of coffee by yourself, find some time to relax and refresh.

Cut down your “must-do” list

In the study that measured people’s happiest times of the day, they also found that housework and office work did not make the cut.

To keep your weekends upbeat and happier, put up clear boundaries for when you will and won’t work — and stick to them.

Leave your emails alone until a set time each day.

If housework needs to be completed, multi-task. Throw a load of laundry in while you’re getting the family ready to head out, or toss dinner ingredients in a slow-cooker so that when you come home from a day out, your meal will be hot and ready to serve.

Minimize the Sunday evening blues

About 76 percent of people end up with a “really bad” case of the Sunday night blues, one study shows.

Keep your entire weekend happy by planning something fun to do on Sunday afternoon or evening.

You’ll be focused on that, rather than the Monday return to work, and the weekend will seem longer and more pleasurable.

Make Monday Mornings Way Better

Most people wake up with a case of the Mondays, whether you spent your weekend jam-packed with excursions and exciting events, or enjoyed lazy days of lounging in your living room. In fact, those slow, sleepy weekends when you think you’re getting caught up on sleep, turn out to be the ones that lead into the most difficult Mondays.

While you think that you’re catching up and getting prepared for the long, grueling week ahead, the extra shut-eye could be one of the culprits for making Mondays the most challenging day of the week. Multiple studies have found that changing your sleep schedule changes your circadian rhythms, which can cause more problems than you would expect.

Catching Your Circadian Rhythm

Everyone has a circadian rhythm, the innate regulatory system that controls the timing of your body’s desire to sleep or to be awake throughout the day. While this rhythm is different for each person, most adults have an intensive drive to sleep between 2 and 4 a.m. and 1 and 3 p.m. These time periods might be stronger or weaker based on a person’s tendency to lean toward being a “morning” or “evening” person.

Sleeping more and later on weekends makes your body confused and messes-up your rhythm. Several different studies have compared an irregular sleep schedule to giving yourself a slight case of jet lag every weekend.

“If you sleep a little bit too little all the time, and just catch up on the weekends, you are messing with your circadian rhythms. You should stay on a regular schedule, but that doesn’t really work with most people’s lives.” – Susanna Jernelöv, Sleep researcher, Sweden’s Karolinska Institute.

A University of Pittsburgh study was published in the The Journal of Clinical Endocrinology & Metabolism shows that this specific type of jet lag, called societal jet lag, has some serious and even severe repercussions.

Societal Jet Lag, Every Sunday: What’s the Problem?

This tendency, societal jet lag, occurs when your natural circadian rhythm doesn’t match the sleep schedule that you need to fit into your society.

Researchers found that even healthy adults who find themselves suffering from societal jet lag can end up facing diabetes, obesity, cardiovascular disease and a variety of other metabolic problems. They had lower amounts of good cholesterol, increased weight gain and higher amounts of fatty substances in their blood.

The study found, though, that there is a quick and easy solution – Don’t change your alarm clock.

Wake up at the same time each day, and go to bed at the same time, too, giving yourself enough time to get a solid night of sleep.

Tough it out for a weekend or two and kiss your case of the Mondays good-bye (or at least make it much better).

Helping Others At Work Might Not Help You

You need to know the difference between being a team player and helping co-workers too much.

A study published in the Journal of Applied Psychology shows that helping co-workers as much as possible could lead to emotional drain, mental exhaustion, poor productivity and bad job performance. This is most often the case for workers who care deeply about the happiness of others.


The study, led by Michigan State University associate professor of management Russell Johnson, examined people from various industries. Workers from the fields of engineering, health care and finance completed surveys for 15 days in a row. Each person had one survey to complete in the morning and one in the afternoon.

The survey attempted to measure depletion using a scientifically established scale. Researchers also asked targeted questions about helping co-workers. One such question asked if the subject went out of his or her way to help a co-worker.

The results might put a damper on the “no ‘I’ in team” concept. Helping another person can leave someone drained and unable to perform his or her own tasks. This is especially true for employees who help others a lot.

Researchers recommend that when people need to help others too much, they should try to rebuild their energy levels by taking breaks during the workday. Healthy snacks and even caffeine can also help boost energy for the rest of the day.


The study also states that people who keep asking for assistance, especially from the same person, may unwittingly place a burden on those who are helping them. Perhaps they should ask another person for help the next time, as opposed to asking the same person repeatedly.

Another insight was that a simple “thank you” or acknowledgement of the assistance goes a long way to alleviating the negative effects on the helper. Thanking a co-worker might reverse any mental depletion a person has at the office, simply because a word of thanks is a mental pick-me-up.

Supervisors and managers should take these results to light and develop ways to mitigate any lost production. Supervisors should recognize that it’s okay to ask for help, but everyone at the office should use common sense when it comes to seeking assistance. Team leaders must also realize that simple kindness goes a long way.

If you feel that demands from other people in the office are putting too much of a strain on you and getting in the way of your own work, then you might just need to learn how to say no in a better way and without seeming lazy.

The Downsides Of Business Travel

Imagine having a job that requires you to constantly travel to destinations that most people can only dream about.

Business travelers get to live the jet-setting lifestyle and get paid for spending time crossing continents, meeting interesting people, and taking in the local culture.

Their photos taken at various locations are the envy of the work world.

Yet, what appears to be a glamorous work life, is fraught with hidden downsides. This is as per a study by Linnaeus University and University of Surrey.


The toll on the body.

Catching a flight to destinations such as New York, Los Angeles, Tokyo, London or Beijing is not at all unusual for the average business traveler. They go wherever they must, to attend meetings, conferences, trade shows, or to buy and sell goods and services.

The amount of travel varies, but most people who travel frequently for business experience physical discomfort in the form of jet lag. Long-term jet lag contributes to faster aging, heart attacks and strokes . Frequent air travelers also have higher exposure to germs and radiation.

Some of the physical problems result from a lack of regular exercise and poor eating habits. Hours spent sitting in airports, planes, taxis and hotel rooms combined with stress, and a tendency to eat meals higher in fat and calories, causes higher rates of diabetes, heart problems and other physical ailments.


The toll on mental health.

Business travelers deal with the same work pressures as their landlocked counterparts.

However, when they are away on business, they are prone to stressing out over work that’s piling up.

Meanwhile, they do their best to overcome momentary travel disorientation, a condition brought on by frequent time zone changes.


The toll on relationships.

Back at home, relationships take a hit due to frequent absences, which causes resentments to build – leading to arguments.

The travel also leads to imbalance, since the partner who remains at home needs to take care of all the household responsibilities. Research shows that a majority of business travelers are male and they look for condos which means a full house and not apartments, an example of this are the coal harbour condos for sale which attract most traveler males in the area. Most often, female partners are responsible for ensuring the household runs smoothly while their other half is gone.

Tension between spouses and partners can get so bad that relationships fray or fall apart.


The social toll.

Getting together with friends to hang out and enjoy social activities is challenging for those who travel a lot on business.

What usually happens is friendships get tossed aside in favor of spending as much time as possible with family. That’s understandable, but it’s a shame to miss out on close friendships, because good friends are an important part a person’s social life.

Scientific Music Playlist To Wake Up Right And Have A Great Day

Waking up in the morning can be very difficult for many people.

To alleviate the dilemma of “I’m not a morning person,” you might try music to help wake you up. This is partly because music has many benefits and can have an intense effect on our mood, health and interactions with others. Studies show music boosts productivity and it can also be a good aid during relaxation, exercise and study time.

Of course, you must tailor the songs to the type of activity. You don’t want to listen to music for relaxation when you have to go on a run. While some people opt to listen to calming music to fall asleep at night, scientists have found that playing music in the morning can help you be more awake and alert when you first get up. It can also set you up for a great day at work, another thing that can help you is actually start to play an instrument like violin or guitar, there are awesome sites online such as The Box Tiger Music where you can find good quality instruments.

David Greenberg, PhD candidate at the University of Cambridge, studies the link between music and psychology. He partnered with Spotify to create a playlist with one goal in mind: to get you out of bed and ready to go.

According to Greenberg, a good wake-up playlist must build from a mellow tune to pumping music so that you can wake up gradually. The list should remain positive to set the tone of the day, and it should possess an energetic beat to pump you up.

The following is a list of songs that make up the playlist:

  • Coldplay- “Viva La Vida”
  • Macklemore and Ryan Lewis- “Downtown”
  • Lucia- “Elevate”
  • Avicii- “Wake Me Up”
  • Bill Withers-”Lovely Day”
  • Pentatonix- “Can’t Sleep Love”
  • Demi Lovato- “Confident”
  • Hailee Steinfeld- “Love Myself”
  • Arcade Fire- “Wake Up”
  • Esperanza Spalding-” I Can’t Help It”
  • Sam Smith- “Money on My Mind”
  • Felix Jaehn- “Ain’t Nobody (Loves Me Better)
  • John Newman- “Come and Get It”
  • Mark Ronson- “Feel Right”
  • Katrina and the Waves- “Walking on Sunshine”
  • Clean Bandit-”Rather Be”
  • MisterWives- “Reflections”
  • Imagine Dragons- “On Top of the World”
  • iLoveMemphis- “Hit the Quan”
  • MisterWives- “Reflections”
  • Carly Rae Jepsen- “Warm Blood”

Some of the songs seem to be obvious choices to pump you up, but there are some that work on the power of suggestion. Others push you to feel more confident, while a few more are just there to get you moving.

Try them out and have a great day!

This Career Setup Is Unhealthy For Husbands But Good For Wives

Women aren’t the only ones who are harmed by gender related factors in the workplace.

A recent study by the University of Connecticut has come to the conclusion that men are also harmed. According to the research, men who took on more of a financial responsibility for the family, saw a decline in their health and psychological well-being.

While most research about the gender roles is focused on the disadvantages for women, the study results show how gendered expectations can be harmful for men too.

Simply put, if a man is expected to be the sole breadwinner, providing for the family with little or no help will have a negative impact.

Men who made significantly more than their partners were found to be the ones with the lowest level of psychological well-being and health.  During the years when both partners contributed equal financial parts to the household, men had much higher psychological and health scores.

For women, the effect of being the sole breadwinner had a positive effect on their psychological well-being. The positive effect for women increased in proportion to the percentage of income they were able to contribute.

For men, the study found that the act of breadwinning was seen as more of an obligation. The women surveyed were found to approach breadwinning as more of a sense of accomplishment or opportunity. Breadwinning is looked upon by women, according to the study, as a matter of pride, regardless of what others say or think.

Recent trends have seen both women and men serving as primary breadwinners. This has benefits that are positive for both men and women.

Stop Making Excuses That Hold You Back

Excuses.

We hear them constantly.

Whether it’s, “Now is not the right time,” “There’s nothing I can do,”  “I got stuck in traffic,” or “I had to work late,” our lives can sometimes seem to be a constant web of excuses.

We’re all aware of excuses that we hear, but what about our own excuses?  You know, the ones we use to rationalize the truth, explain a mistake, or handle a work/life situation?

According to Harvard Medical School psychologist Susan David in her book, Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life, “Making excuses is normal.”

David explains how “it’s important that we have narratives that help us make sense of our lives and worlds.”  However, she cautions against allowing excuses to become so prominent that they hold you back, and compromise your hearts and values.


When Excuses Overwhelm Reality

Being aware of your excuse-making helps determine whether it’s the thinker or the thought in charge.

If the thinker is in charge, then you’ve retained control over the excuse.  When the thought takes charge, then you’re not making personal progress.

How does one discern the difference between the thinker and the thought?  Here are two important signals:

  • You’ve heard it all before. The excuse is becoming a familiar pattern, and it’s skewing your objectivity when dealing with a situation.
  • An excuse allows you to put aside negative emotions. Instead of confronting a problem or situation, the excuse pushes the discomfort away. The discomfort or emotion is gone but there’s no personal growth and less value.

When you spot these warning signs you know that you thoughts are in charge. For such situations David details some tips to get back in the driver’s seat.

  • Look to your values for balance. It’s easy to diffuse or delay a difficult situation with an excuse. For instance, an you might suddenly become “too busy” when faced with giving negative feedback to an employee.  By turning to a mental rationalization, you are allowing the fear of confrontation to take precedence over your values. Instead, think abut your values and whether you think it is fair to the individual if you don’t give them proper feedback and delay the situation.
  • Think about your long term growth. Are you retarding your personal growth by relying on an excuse? If you catch yourself making an excuse instead of working out a problem, are you really moving toward becoming the person you want to be in the long run?
  • Try changing your perspective. We all develop patterns of thought. Those patterns become so ingrained that they are reflexive.  David calls this “self-verification.”  The safety of familiar thought patterns can be difficult to notice because our brains interpret the familiarity as “safe and normal.” The most important change that can be made is by looking at a situation from a different perspective.  She suggests that by, “imagining that you are giving advice to someone else,” you can change your perspective of a situation.  The simple truth is, it’s easier for us to give advice to others, we just need to listen to the advice we would offer to another, and then apply it to our situation.

Exactly How to Have Good Posture at Work

With so much going on during the workday, it can be very easy to forget about your health. One aspect that is easy to ignore is your posture.

You might have heard that sitting kills and therefore it is important to reduce the harmful effects of your desk job. Luckily it’s not that hard to do. Read the following tips and/or watch the video at the end, to find out more.

Keeping a good posture means that you’re maintaining the 3 natural curves in your spine:

  1. In, at the Neck
  2. Out, between your shoulder blades
  3. In, at the lumbar spine

Bad posture will ultimately take you out of those 3 natural curves and give you pains.

To start with, there are a two tips you should remember when working a desk job:

  • Move around every 30 minutes. This will help loosen your back and keep you going.
  • Use a chair that can be adjusted; everyone is made differently.

Here are rules to keeping good posture when sitting at your desk at work:

  1. Make sure your bottom is as far back as possible.
  2. Raise or lower the seat, so your hips are slightly higher than your knees.
  3. The height of the arm rest should be dropped down so your shoulders, elbows, and arms are free to move around.
  4. When you are typing, keep your hands over the keys and make sure there’s a 90 degree bend at your elbows.
    1. The letter “G” should be aligned with your bellybutton, and your mouse should be close to your keyboard so you’re not overreaching.
    2. If there is a phone at your desk, it should also be close enough so you aren’t straining to reach for it.
  5. The computer monitor should be at eye level and around an arms length away from you.

how to improve posture while sitting at a desk

If you’re working from home, that can be more challenging, since you might not have a seating environment that is conducive for good posture. If it is possible, try using a table and chair, but if not, these guidelines are suitable for working on your couch:

  1. Make sure your bottom is as far back on the sofa as possible.
  2. Raise your bottom from the couch (sit on a pillow if you need to) so that your knees and legs are making a 90 degree right angle.
  3. Maintain your natural curves in your lower back by using a rolled up towel or a small cushion.
  4. If needed, raise your laptop with a third cushion that is placed between your knees and the laptop.