RELAXING AT WORK
Coffee breaks aren’t the only times when you can take a moment for yourself. Experience has actually taught me that coffee (or smoke) breaks can actually add to the stress you feel when you’re at work.
Some of the suggestions we’ve given you can certainly be practiced at
work, but, unfortunately, others cannot. Here’s
a tried and true method to help you relax at work.
First
and foremost, find a place to sit. Sit up
straight with your back against the back of your chair, your feet flat on the
floor, and your hands resting lightly on your thighs.
If possible,
close your eyes. You may do the exercise without closing your eyes, but closing
your eyes will help you relax a bit more. Do not clench your eyes shut. Let your
eyelids fall naturally.
Breathe in
slowly through your nose, counting to 5. Hold the breath for a count of 5.
Breathe out slowly, counting to five. Repeat.
This exercise
is performed by tensing and holding a set of muscles for a count of 5, and then
relaxing the set of muscles for a count of 5.
When you
tense each muscle set, do it as hard as you can without hurting yourself. When
you release the hold, be as relaxed as possible.
Begin by
tensing your feet. Do this by pulling your feet off the floor and your
toes toward you while keeping your heels on the floor. Hold for a slow count of
5. Release the hold. Let your feet fall gently back. Feel the
relaxation. Think about how it feels compared to when you tensed the muscles.
Relax for a count of 5.
Next tense
your thigh muscles as hard as you can. Hold for a count of 5. Relax the
muscles and count to 5.
Tighten your abdominal
muscles and hold for a count of 5. Relax the muscles for a count of 5. Be
sure you are continuing to sit up straight.
Tense your arm and hand muscles
by squeezing your hands into fists as hard as you can. Hold
for a count of 5. Relax the muscles completely for a count of 5.
Tighten your upper
back by pushing your shoulders back as if you are trying to touch your
shoulder blades together. Hold for a count of 5. Relax for a count of 5.
Tense your shoulders
by raising them toward your ears as if shrugging and holding for a count of 5.
Relax for a count of 5.
Tighten your neck
first by gently moving your head back (as if looking at the ceiling) and holding
for 5. Relax for 5. Then gently drop your head forward and hold for 5. Relax for
a count of 5.
Tighten your face
muscles. First open your mouth wide and hold for 5. Relax for 5. Then raise
your eye brows up high and hold for 5. Relax for 5. Finally clench your eyes
tightly shut and hold for 5. Relax (with eyes gently closed) for 5.
Finish the
exercise with breathing. Breathe in slowly through your nose, counting to
5. Hold the breath for a count of 5. Breathe out slowly, counting to five.
Repeat 4 times. And that’s it!
Perform this
exercise whenever you need to relax, whether it's on a plane or in a car or
anyplace else you may be sitting. Because this exercise may be very relaxing, it
should not be performed while driving.
Over time, if
performed regularly, this exercise will help you recognize tension in your body.
You will be able to relax muscles at any time rather than performing the entire
exercise. Perform at least twice a day for long-term results.
You may
develop your own longer relaxation exercise by adding more muscle groups.
Pinpoint your own areas of tension then tense and relax these areas in the same
way.
Maximize the relaxation benefits of
this exercise by visualizing a peaceful scene at the end of the exercise. Visualize a scene - a place
where you feel relaxed - in detail for at least 5 minutes. Remember the happy place? Go there and enjoy it!
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