Sunny, there is a relaxation exercise that you can do. Lay on the floor and tighten then relax your muscles a few times. Then focus on your feet. Tell them to relax, then your ankles. Work your way up until your whole body is relaxed. After you have relaxed everything just lay there for a few minutes and enjoy. Eventually you can just tell your whole body to relax and it will. This is helpful through out the day when you get tense.

You can also do a shoulder check periodically through out the day. If your shoulders are up to your ears put them back where they belong.

You can also listen to relaxing music. This always helped me.

Yeah, you need a pdoc that you can count on. Sorry about the people at work.

I think that you are doing a really good job trying to improve things!