Relaxation on on demand

The basic principle of relaxation at work is to:

Take a break!

Taking a break is the prototype of stress reduction. Intentional and regular breaks are restorative and important for the prevention of fatigue and decreased productivity. If you wait until your body calls for a break, it is already accessing your personal energy reserves. By taking a break, you can step off the treadmill and distance yourself from the stressors. Ultimately stress management is nothing other than being able to distance yourself from stressors. In order for this to work, you must have a contrast program during your break.

Formula for a good break

• Go or be somewhere other than where you work
• Do or see something else
• Think about something else
• Hear something else / talk about something else

A working lunch is not a break. It is only food intake while still working. It is not restorative!

Tips for quick relaxation

• Stop signal

  Say “Stop”, very consciously and intentionally and stop the things you are working on at the moment in the same intentional manner. When you regularly practice, a “stop” can provide you with some distance. Red stop signs posted in plain sight in your working area can be a helpful reminder.

• Water, light and letting go

  Drink a huge glass of water in slow motion. That reduces tension and distracts you for a short moment. Or let water run over your arteries, or wash your face with cold water. This refreshes your mind. Step in front of the door and look at the light (not directly at the sun!). Let go: Contract all your muscles tightly at once and then concentrate on the relaxation afterwards, while exhaling. Now do some easy stretching with your arms and legs.