1.

Count To Three Method
This helps you to relax by slowing down the breathing process. First, inhale slowly through your nose, while silently counting to three. Count to three while holding your breath. Then exhale slowly through your nose while counting to three. Repeat this several times. You can stop counting when you have developed a good rhythm.

2.

Tensing and Differential Relaxation Method
This helps you to relax by tensing and relaxing muscles all at once. Use this technique while you are sitting at your desk. Put your feet flat on the floor. With your hands, grab under your chair. Push down with your feet and pull up on your chair at the same time for 3-5 seconds. Repeat this process two to three times. Finally, let your muscles go limp and relaxed.

3.

Doctor’s Method
This is a breathing procedure that can help you become relaxed. Breathe in through your nose until you can’t hold in any more air. Next, through your mouth, take a quick extra gasp of air. Now, exhale slowly and evenly through your mouth. Repeat this several times.

4.

Palming Method
This is a visualization procedure that is used to reduce anxiety. While at your desk, do the following: Close your eyes and cover them with the palms of your hands. Avoid touching your eyes by resting the lower parts of your palms on your cheekbones and placing your fingers on your forehead. The eyeballs must not be touched, rubbed, or handled in any way. Mentally visualize some relaxing scene from your past. Picture this scene as though you are actually there, looking through your own eyes. Visualize this very relaxing scene for 1-2 minutes.

5.

Cognitive Method
This is a mental thought process that helps you develop confidence and the ability to relax. Use this method before or during a stressful situation. Some examples include: