The hectic dog days of summer are winding down and fall semester is almost here. Sometimes our daily responsibilities create stress that does not allow the mind to settle into a calm restorative state. If you have ever stared at the ceiling until 3am because you could not shut down the inner drill sergeant, you know what I am talking about. Here are some simple rest and relaxation ideas that you can incorporate into your busy schedule.
- Take a walk – Moving has gone out of style. When was the last time you got up and walked to a co-workers desk instead of sending an email? When we move less but process more information the balance between physical and mental energy gets out of whack. Expend some of that physical energy by simply taking a walk at lunch or after work. Your body and mind will thank you.
- Eat lunch somewhere pleasant – Although your desk may be organized and clean, it does not give your mind the break it needs from work related tasks. Change your frame of mind by eating lunch in the park, your favorite eatery, or with a friend. Then come back to work refreshed.
- Relax your muscles with a body scan – Progressive muscular relaxation can help you determine where you store stress. It is simple to do: 1) Lie down comfortably on your back with your legs straight and arms relaxed by your side; 2) Close your eyes; 3) Tense your muscles then let them relax. Start with your feet and work your way up the body. If you encounter areas where you cannot relax the muscle(s) than this is where you are prone to hold stress. Once you are aware of these areas you can consciously work on relaxing the muscle(s) throughout your day.
- Minimize multi-tasking – Unfortunately, multi-tasking is here to stay and necessary for many of us to get through the work day. Try to limit yourself to three tasks at a time. Otherwise you will not have enough mental power to focus which is exhausting, inefficient and highly stressful.
- Let your face out of your phone – Modern phones are mega distractors. The constant bombardment of “information” can be daunting. Set some boundaries on when, where, and how you will use your mobile device.
- Look at something green – Look around you. Do you spend all day surrounded by brick, concrete, glass and carpet? Take five minutes to observe the trees moving in the wind or the ripple of waves touching the shore. Maybe you only have a few plants nearby. Notice the leaves reaching for the sun or the curve of the branches. Slow down and take it all in.
- Play – All work and no play makes for a dull long day. Playing simply means doing something that has no purpose, plan or aim. Spend an afternoon wandering around downtown looking for the perfect sweet treat. Play cards, go bowling or read for pleasure. Be spontaneous and have fun.
- Go for a swim – The rhythmic splush, splush, splush and weightlessness experienced while swimming are like being rocked in a cradle. Swimming uses multiple muscle groups but is not weight bearing so old injuries are not a problem. BONUS: You can’t use your phone or watch TV while under water so you can hear yourself think. Or not think, as the case may be.
- Read something out loud – A good piece of writing can have soothing effect on the mind when read aloud. If you are not a fan of your own voice you can try audiobooks.
- Listen, really listen, to a piece of music – Sit or lie down and listen to an entire album, symphony, opera or whatever type of music you like.
- Take a vacation – According to the US Travel Association, Americans took less vacation time in 2014 than in four previous decades. This is definitely not a good way to avoid stress and its harmful effects. Time off actually makes you a more productive worker by allowing you the space to take care of yourself. Take some time to find your center and regain your focus through mediation.
Meditation is no longer only practiced by spiritual gurus but is going mainstream. More and more people are turning to meditation as a tool to focus the mind and reduce stress. After all, meditation does not empty the mind, instead it focuses thoughts and helps you manage your inner drill sergeant. Below are simple steps to get you started on your meditative journey.
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.
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Do you need professional help? Yen Yoga and Fitness offers a free one hour meditation class every Sunday at 9am. Call to reserve your space 231-421-5496.
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August challenge: Find time for rest and relaxation. Set aside 5-10 minutes during your work day to practice rest and relaxation. You can use one of the techniques listed in this newsletter or create your own. Track the number of days you are able to practice and report your total to me (mtalicska@nmc.edu) by 9/4/15. Two people will win a gift certificate from a local merchant.