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 in this book 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!
|
