Everyone somehow wants to relax at workplace. Check your daily routine. Do you wake up tired? Check your emails first? Mostly skip your morning meal or just fill your stomach with something which may be not nutritious? Lunch usually not into your schedule task? Move from one meeting to another with no time to eat? Leave your office late and still find incomplete tasks? Surely no time to relax at workplace.
But have you tried this, pouring yourself a cup of tea, jibber-jabber to your colleges about your weekend or put your feet up and unwind in the break out area. You look quite stressed; I think it is best you take a short break¨. When was the last time your boss told you to take a break? Chances are, it has been a while.
Did you know that taking relaxing breaks will make you more productive? Not only that, taking breaks can boost creativity, one’s ability to deal with stressors and one’s overall health! Still, not any old breakroom will stimulate this. It ought to be a facility that is properly researched, tailored to the needs and desires of the people. and facilitated. In other words, it ought to be an optimal relaxation time at workplace.
Finding the right mental health exercises and relaxation activities can take a few tries. We’re all different, and enjoy different experiences, so give a few of these a go the next time you’re feeling stressed.
Many of these relaxation techniques can be done at your desk, or in your break out area, in a couple of minutes:
1. Peace by meditation, mindfulness and yoga
Meditation, mindfulness and yoga are three practices of self-love that overlap in their philosophy and techniques. Their foundations all rest on the aim to find inner peace, calmness and relaxation. Their corresponding way to achieve this is through the art of inhaling and exhaling.
Meditation practice can be performed in different surroundings and positions such as lying, sitting, standing or walking. It depends on what the individual prefers and it trying to achieve.
Mindfulness is the act of being “aware”. Being aware of one’s surroundings by stepping out of their mind and thoughts, to simply be present in the moment. Many people are accustomed to carrying out daily routines on automatic pilot whiles mentally concentrating on other things. Mindfulness can teach one to focus on one thing at a time whiles breathing deeply. It also instils one to accept everything as it is, without having the urge to intervene.
Yoga is perhaps the most common relaxation practice in western countries. It follows similar mind techniques as meditation and mindfulness however it does not only strengthen one’s mind but also one’s physical state. Yoga fortifies and tones one’s body through stretching, twisting and turning whiles simultaneously performing mindful breathing exercises.
2. Regenerative Napping
According to Jennifer Ackerman, author of Sex Sleep Eat Drink Dream, napping can reduce stress and lowers the risk of heart attacks, strokes, diabetes and excessive weight gain. Napping at work can increase productivity, creativity, memory, ability to learn and boots skills. It is the easiest way to get relax at workplace.
Napping at the right time is essential to revitalize the body and brain. With the aim of helping people understand at what time their biological clock needs a break, Dr. Menick created a nap-wheel that calculates exactly at what time one should take a nap depending on what time they woke up.
An article by The Wall Street Journal suggests that the ideal duration for a nap at work is between the 10 and 60 minutes depending on the activities one needs to perform afterwards. Experts recommend keeping power-naps short and sweet.
3. Power of music
Gentle music usually has a rhythm of 60 BPM, which is approximately the same rate as a relaxed heartbeat. By listening to this music, one’s breathing will unconsciously synchronize (similar to with waves), lowering one’s pulse, heart rate, blood pressure and levels of stress hormones.
Besides this, music can also distract and release the tensions of bothering thoughts. Allegedly, the song´s specific tunes, rhythms, tones, frequencies and intervals perfectly cause one’s brainwaves and heart rates to synchronize to a deep and calming state. An underlying bass tone comforts the listener whiles a low whooshing sound with a trans like quantity moves the listener to an even deeper serene sensation.
4. Physical exercise
According to a publication by Harvard Medicine, exercise can reduce stress, anxiety and depression. It gives people feelings of optimism and relaxation. The best exercises to stimulate relaxation are a combination of aerobic and autoregulation exercises, thus practices for both body and mind.
For instance, when someone works out on a regular basis, they will not only improve their bodily functioning but also their body image. This has a positive influence on their confidence and self-esteem which resultantly increase levels of composure. Exercising is also an effective way to distract oneself from worries or troubling thoughts and provide relax at workplace.
A combination of exercise, either moderately for 45-50 minutes a day, or actively for 15-20 minutes a day, can decrease ones stress perception and increase feelings of relaxation.
5. Healthy eating
Food is the oldest remedy in the book. It can help reduce stress and endorse relaxation through various helpful nutrients, vitamins and minerals. The nourishments that have the most calmative effect on people.
Complex carbs such as oatmeal, brown rice, beans and nuts, can act as a natural antidepressant. They can lift our mood or make us feel calm. Omega-3 fatty acids which can be found in salmon can help reduce the negative effects of stress hormones through their anti-inflammatory properties. Cacao can be found in chocolate. Is full of antioxidants that causes a decrease in blood pressure and improved circulation. Cacao also reduces cortisol, helping the body fight stressors and stress-related free radicals.
Green tea contains flavonoids, apigenin and chrysin which have a sedative effect on people. Yet all tea’s black, herbal or green, have the ability to produce relaxing hormones. Therefore, during tense times it is important to consume a suitable amount of it and get relax at workplace.
6. Social or Singly Distraction
In a nutshell, relaxing is about distracting one from stressful thought or activities. Some people find reading an effective way to take their mind of matters, others prefer watching TV or escaping into the world of 3D. Again others might enjoy the distraction of social connections, playing games, eating and drinking or simply talking about the day thus far together.
According to a study by Harvard Medical School, good social connections are healthful as they can help reduce stress levels and thus reduce the risks of physical and psychological illnesses. Social and caring behavior also activates the release of stress reducing hormones in the brain, making stress less perceptible and relaxation more accessible.
7. Looping Back with others
In short, many activities like above said can make you relax at workplace when done together. People enjoy company while doing activities like
- Be in peace lie down or snooze
- do yoga, meditation or mindfullness
- watch TV, listen to music or read a book
- play games
- get rid of energy and workout
- enjoy food and drinks
8. Nature love
The research found that people have an instinctive and evolutionary connection to nature and that when they are surrounded by it, they feel most calmative and relaxed.
Biophilic design is a way of connecting humans to nature through architecture and interior design. It incorporates natural materials, natural light, vegetation, views of nature and other experiences of the outdoor world into modern offices which make you relax at workplace.
There is a growing body of evidence suggesting that a biophysically designed workplace can reduce stress, enhance creativity, clarify thoughts, and improve our well-being and expedite healing.
9. Magic of colour
The scientific psychology of colour shows a close relationship to biophilic design. According to the Feng Shui Society, the colours that have a relaxing and calming effect on people are green, blue and white. Green is a colour that we seek to sooth us when opposed by stressful circumstances.
Green represents our natural environment. It helps one practice emphasis towards other living beings whiles providing a blanket of comfort, calmness and space. Light blue is cooling and makes one quiet and serene. Dark blue symbolizes the nights, in which people lay down, unwind and sleep. And white is a colour of purity. It helps people reflect and it gives an open responsiveness.
The right combination of these colours, as seen in biophilic design, can soporifically influence one’s cognitive state of mind.
These 100 simple practices are designed to help even the busiest person start the day right. Using just five minutes of mindfulness, relaxation, or imagery techniques during their morning routines, readers can set their intentions and greet the day feeling calm, centered, and energized.