Do you start your day rushing and keep the roller coaster ride going all day? If the thought of slowing down and enjoying even work is enticing, this is for you!
Day in and day out, you deal with the same type of issues, crabby customers, demanding supervisors and that’s just at work. Before you’ve even stepped through the door of work, you were tackling whining kids, chasing barking dogs, battling heavy traffic and trying to fit in breakfast.
All of these stressful scenarios can affect your health, manifesting in physical symptoms such as headaches, back pain, digestive problems, irritability, insomnia, eventually leading to high blood pressure, heart disease and even worse.
Since always having totally stress-free, uneventful days isn’t reality, prepare yourself with the perfect relaxation guide to get your body and mind primed and ready for any crisis.
- Begin your day SLOWLY. If you start off by rushing, it will snowball by noon. Give yourself plenty of time, even if that means getting up earlier than everyone else. Sit on the edge of the bed, stretch, smile and take 3 deep breaths before getting up.
- Although that cup of java may get you going in the morning, limit your caffeine intake, including teas, soda and chocolate. Caffeine is a stimulant and can add to the anxious, stressed feeling. Opt for plenty of fresh, clear water throughout the day because even slight dehydration leads to fatigue and lack of energy.
- No matter how crazy your day gets, find a quiet place to be alone for 10-15 minutes. Lock yourself in the bathroom if you really are can’t find a space, but I’m betting you can be creative. During your “down time” deep breathe, listen to calming music, squeeze a stress ball, meditate, listen to a guided imagery CD or MP3. The goal is to recharge for the rest of the afternoon.
- On your lunch break or afternoon break, take a brisk walk. Even 10 minutes is beneficial. If you have the opportunity to walk outside, you will reap the benefits of being in nature, in addition to the exercise. If not, walk in the hallways, up and down stairs or to another building. Just walk!
- Modify your work environment to generate positive feelings. Add a family photo, plant, inspirational phrase and if allowed, listen to music.
- De-clutter your work space and de-clutter the most used areas in your home. Clutter is an energy drainer and a constant visual reminder of undone tasks.
- Fuel your body with natural, real food. Eating lots of processed, junk food and sweets affects how well your body functions. Junk in, junk out!
- Make sleep a priority. Never mind watching TV , “hanging out” on Facebook or answering those last few email. They are not as important as getting another half hour of dreamtime. Sleep deprivation adds to weight gain and poor stress management.
- Incorporate some self-soothing techniques as part of your daily ritual. Drink a cup of hot tea, do arm stretches and neck rolls or learn mini-self massage, especially facial massage where we tend to build up tension: make a series of tiny circles with your thumbs or fingertips over your temples, jaw muscles and forehead.
- Lastly, take the time to LAUGH. Whether you take a few minutes to watch funny animal videos on YouTube, funny movies, cartoons, sitcoms or read funny books, laughter and big smiles changes our brains’ chemistry.
You now have the essential steps to relaxation… your personal guide. If you follow all 10, you will reap the benefits and even begin to enjoy work in a more calm, relaxed state. Breathe deeply, slow down and enjoy.