How To Relax At Work
How To Relax At Work: These simple exercises can help you to relax at work within seconds, enabling the process of controlling your mind.
Richard Davidson narrates the response of a Buddhist monk to a loud sound, like a pistol being fired close to your ears. Since the response is triggered from the brain stem, the early reptilian part of the brain, an ordinary person cannot prevent flinching. Yet, not a muscle in the monk's face flinched. He is reported to have said that it felt “like a bird crossing the sky.” The responses of your mind can be controlled in many ways.
As a pattern recognition entity, your mind can be switched instantly from a mood of despair, or anger into a calm and peaceful state. As a preliminary step to that effective mind control process, the following suggestions offer you some of the best ways to relax.
the conflicting emotions competing for control in your mind, using
the Self Improvement Plan in this website.
a simple exercise to still the sudden turmoil caused by the
unavoidable and daily assaults of life.
the mechanisms, which tense your muscles and keep them in that state.
the Herbert Benson advice on methods of quick relaxation.
your postures during work to prevent your muscles from sagging into
painful body states.
which can reduce the vexing effects of noise in the work environment.
To Relax At Work -Still The Internal Storms
improvement plan (SIP)
presented in this website, you can organize your major concerns and
have a working plan for your life.The preparation of the plan may
take an hour of focused effort. But, the process will give you an
understanding of the conflicting issues in your life and enable you
to set your priorities.
You will have learned to accept the
possibilities of failure with maturity. Later, whenever you feel
troubled, use the same SIP method to remain in a calm state of mind,
where you can be more relaxed at work.
To Relax At Work -Quiet Your Visceral Reactions
if you enjoy a stable outlook on life, you will still be subject to
daily inconveniences and annoyances. Delayed flights, missed
appointments, or angry colleagues will trigger minor visceral
reactions. When adrenaline is triggered in the fight or flight
response, it can easily set you into a blue mood for the day. Stomach
pumping is a simple exercise to remove the persisting effect of a
visceral reaction. When
the sudden increase in adrenaline returns to normal levels, you will
be in a better mood to relax at work.
To Relax At Work -Muscle Tension
muscles and skeletal muscles manage your life and cause your tension.
On your skin, smooth muscles give you goose bumps. The smooth muscles
of the ciliary and iris of the eye enable you to focus on this page.
Other smooth muscles act in the trachea, large and small arteries,
veins,and lymphatic vessels, the urinary bladder, uterus, male and
female reproductive tracts, gastrointestinal tract, respiratory
tract. In your skeletal muscles, bundles of parallel fibers contract
and relax in opposition to enable you to walk in the park, or sit
down for dinner. In these muscles, slow twitch fibers begin each
movement and fast twitch fibers join in later to enable you to lean
back, or shift in your chair.
The problem comes, because the
slow-twitch fibers begin to act early and and are slow to return to
their original relaxed state. Those muscle fibers tense and then take
up to 30 minutes to relax. Persistent tension causes exhaustion.
Fear, anger, guilt, shame and sadness send emotional signals, which
tense muscles in anticipation of a need for action. Today, instead of
a roar in the jungle, an emotional signal is triggered by a cell
phone call, during lunch break. Your muscles tense and discomfort
spreads as the tension signals enter a feedback loop with emotions,
unless laughter, or a conscious decision relaxes those tensed
To Relax At Work -Quick Relaxation
to relax quickly can become a habit. During the course of a day,
stressful events as wells as poor postures will tighten many muscles
in your body. Tensed muscles often remain tightened and do not
automatically relax. Tensed muscles trigger irritability, which again
increases tension. The two escalate in a vicious cycle.
Benson suggested a simple routine, which can enable you to relax
quickly at work. Your RI has the capacity to instruct your muscles to
relax instantly. Just as quickly as you flex your fingers, you can
relax all your muscles. The following is a modification of the tips
to relax, recommended in the book The
Relaxation Response by
1. Lie on your back comfortably in bed, stretching out
your legs and laying your hands on the side, palm upwards.
Close your eyes and sense the muscular tensions in your body. Then,
beginning from your toes, tighten your muscles and relax them,
progressing up to the top of your head.
3. Shift your body
positions to make each relaxation step more comfortable.
Sense any muscle tension remaining anywhere in the body. Become aware
of all the small tightnesses in your hands, your eye muscles, or neck
muscles. Relax them.
5. Continue this for 10 minutes, until
you have become familiar with any remaining muscular tensions in your
body and practice relaxing those muscles. After a little practice,
you will know how to relax at will.
6. Once you have carried
out this exercise a few times, repeat the instant relaxation process,
sitting in a chair, or standing in an elevator. You will find that
after a couple of weeks, you will be able to instantly relax your
body, wherever you are.
To Relax At Work -Posture
muscles can only contract, groups of opposing muscles must coordinate
for you to sit down, or to tap a keyboard. 60,000 muscles in your
body contract, or relax for you to work at your job. Throughout the
working day, your major muscles must be sufficiently tightened for
you to sit erect in your chair, or to stand up straight. If you allow
your major muscles to relax, your posture will be wrong. Then you
will place undue stresses on your weaker muscles, causing back or
neck pain. So, you need a fine balance of tensions to be able to
relax at work.
1. When you are sitting at your work table
stretch upwards and sit up straight. Most back pain occurs because
you place undue stress on your lower back muscles by slouching in
your seat. Stretching your body upwards relieves those muscles. There
is no need to continuously keep up the stretch over time. On a long
car journey, stretching upwards every 15 minutes, or whenever you
remember is enough. In course of time, sitting up straight will
become a habit.
2. Position your computer monitor in such a
way that you do not have to tilt your head back to read the screen.
Holding your head in a tilted position for a long period causes neck
pain. Lift your head up as if your head is being lifted upwards by
your ears. Stretching up relieves pressure and substantially relaxes
the minor muscles. Repeat this action whenever you feel any tension
in your neck. With practice, this stretching process and good posture
will become a habit.
To Relax At Work -Noises
can have an impact on your ability to relax. A barking dog, or a
snoring spouse can disturb your sleep and cause you to be tensed
during the day. Even in the office, just the sniffling sounds of an
officemate who has sinus congestion can disrupt your focus and stress
you out. “Small” noise problems can have serious
an excellent website, which can help you to cope with noise pollution
in in its many varied forms.
This page was last updated on 04-Apr-2016.