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Work is chaotic. There is one fire after another to put out. You find yourself getting more and more stressed. Well, de-stress—right now!

According to psychologists it is possible to wind down in three simple steps that were “developed by psychologists specifically for people with dementia,” reports Inc.

The three magical steps?

1)      Awareness. Keep a so-called “anxiety journal,” whether real or virtual. Take note and become aware of when you feel anxious and what are the physical signs of anxiety. This way you can prepare yourself for these situations — or avoid them, all together.

2)      Breathing. Take long, deep breaths to relax. “You can count slowly while breathing in and out and try putting your hand on your stomach and feeling the breath moving in and out,” explains the magazine. Those of you who take Pilates might recognize this move.

3)      Calming thoughts. Of course it is hard to think of calming thoughts in the midst of a disaster, so get your calming thoughts ready in advance. “They could be as simple as ‘Calm down!’ but they need to be things that you personally believe in for them to be most effective,” notes Inc.

If these three steps don’t work, try chewing gum, a self-massage (on your neck and shoulders), a cup of chamomile tea, or even close your office door and meditate for five minutes.

How do you de-stress at work?

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