| Do you hurry through your day, rushing from one | | | | yourself for a moment or two in your calm |
| high pressure activity to the next? Do you view | | | | scene. |
| taking a break as a waste of time? If this sounds | | | | 3. Imagine Relaxation Throughout Your Body |
| like you, you may be headed for burnout. | | | | You can achieve relaxation by simply imagining |
| Most of us face a tottering tower of to-do. You | | | | calm and peace filling every part of your body. |
| may regard any break as unthinkable, fearing it | | | | Imagine yourself breathing in calm and peace. |
| will steal too much of your precious time. Yet, | | | | Imagine that tranquility circulating throughout your |
| taking a few moments to relax will enable you to | | | | body, the way the oxygen you breathe finds its |
| return to work refreshed. Your increased | | | | way to every cell in your entire body, with no |
| efficiency, effectiveness and productivity will | | | | effort whatsoever on your part. Then, with each |
| more than make up for the time you've used | | | | exhalation, imagine yourself breathing out any |
| relaxing. | | | | stress and tension. Or you can imagine relaxation |
| We are all hard wired to work hard and then to | | | | like a warm liquid that flows gently down over |
| recuperate from our exertions. Just watch a | | | | your head, your neck and shoulders and down |
| young child and you will observe this natural cycle | | | | through the rest of your body, bringing calm and |
| so essential to life balance. They run around like | | | | peace as it flows. |
| crazy and then conk out. | | | | To gain maximum benefit from any of these |
| Failure to honor this rhythm creates mental and | | | | relaxation exercises, make sure you remain |
| physical stress. When you drive yourself hard | | | | uninterrupted. Turn off your cell phone and tell |
| throughout your day, going from one activity to | | | | those around you that you are not to be |
| the next with no respite, you put demands on | | | | disturbed. You may need to leave your office or |
| your body and your mind that they were not | | | | work station to find a quiet spot. You will be able |
| designed to handle. Over time this stress can lead | | | | to relax more deeply, confident that nothing will |
| to burnout. Yet reestablishing your necessary life | | | | bother you. |
| balance is easy to do. While taking a nap may not | | | | Relaxation is just like any physical skill. The more |
| be practical for you, there are ways you can | | | | you practice it, the better you will be at it and the |
| relax that take only a few moments and will really | | | | easier it will become. |
| help. | | | | 4. Stretch |
| Here are five simple ways you can relax and | | | | Stretching creates a break from mental activity |
| restore balance to your life. Each of these | | | | while stimulating blood flow. This extra oxygen |
| exercises takes less than 10 minutes to do. When | | | | delivery helps you become more alert and |
| you take regular re-creation breaks throughout | | | | invigorated. |
| the day, you refresh yourself and return to work | | | | You don't need to leave your desk to stretch. |
| better able to focus and accomplish your goals. | | | | Sitting straight in your chair, swivel your head to |
| 1. Progressive Muscle Relaxation (PMR) | | | | one side as far as you can, hold this position for a |
| PMR entails tensing and relaxing various muscle | | | | moment and then release. Then turn your head |
| groups in turn. The power of PMR comes from | | | | to the other side, hold and release. Repeat this |
| the rebound effect: muscles which have been | | | | several times. Now tilt your head to each side, |
| tensed relax more deeply once the tension is | | | | pulling your ear toward your shoulder without |
| released. Like any physical activity - playing a | | | | letting your shoulder rise. |
| musical instrument or a sport - the more you | | | | If you keyboard regularly, you can help prevent |
| practice PMR, the better you get and the more | | | | carpal tunnel problems by extending your fingers |
| effective it becomes. Through regular practice | | | | as far as they will stretch. Make a fist and then |
| you will enable yourself to induce a deep feeling of | | | | stretch your fingers out. Repeat this several |
| relaxation and calm in just moments. | | | | times every hour. |
| For each muscle group - your jaw, your neck and | | | | To do more elaborate stretching, you may want |
| shoulders, your abdomen - first tense the muscles | | | | to close your office door or find a private place, |
| you are focusing on as hard as you can, hold that | | | | succh as the restroom. Raise your hands high |
| tension for a moment and then release it. Repeat | | | | above your head and then bend over to touch |
| this process with each muscle group in turn. You | | | | the floor. Do a few side bends. You can also place |
| can start at your head and work down or begin | | | | your hands flat on the wall at shoulder level, place |
| at your feet and work up. Either way, just make | | | | your feet directly under your hips as far back as |
| sure to include all parts of your body. | | | | you can reach and extend your hips backward, |
| An additional benefit of PMR is increased | | | | enjoying a great stretch in your legs, your back |
| awareness. PMR teaches you to notice muscular | | | | and your arms. |
| tension when and where it occurs in your body. | | | | 5. Walk |
| Those muscle groups where you habitually hold | | | | Taking a walk gets you moving. When you |
| tension will feel familiar to you when you practice | | | | exercise, your body produces endorphins, those |
| the exercises. Develop the habit of checking out | | | | neurotransmitters that create a natural high. |
| these muscle groups throughout the day and | | | | Walking puts you into the meditative state in |
| when you notice tension learn to relax. Over time | | | | which creativity flows. |
| you will train your muscles to stay relaxed even | | | | If there is something bothering you, walking |
| when you are under stress. | | | | around for a few minutes helps you calm down. |
| 2. Calm Scene | | | | When you create a bit of distance you gain a |
| Close your eyes, put both feet flat on the | | | | different perspective on the challenge you face. |
| ground, take a deep breath or two and imagine a | | | | You'll be better able to deal with the situation |
| scene that for you is very calming. For many | | | | when you return. |
| people this is a beach scene. Others find | | | | Taking a walk is not taking a hike. A walk can be |
| themselves in a beautiful meadow or in bed on a | | | | very, very brief. Just taking a walk around the |
| lazy morning with nothing to do and nowhere to | | | | hallways in your office building or leaving the |
| go. | | | | building to walk around the block can make a |
| Carefully observe everything you see and hear | | | | difference. |
| and smell and feel in your calm scene. Really relax | | | | Practice these relaxation techniques repeatedly - |
| into the comfort you find here. By imagining your | | | | at least once and preferably twice or three times |
| calm scene at the conclusion of practicing PMR, | | | | a day - and you will improve your life balance. You |
| you will come to associate the scene with the | | | | will find that you are better able to deal with |
| deep feeling of relaxation you achieve. Then, | | | | stress. You will be more focused and productive |
| when you do not have the time to go through | | | | when you return to your work. All of this will help |
| the entire PMR exercise, you will be able to | | | | you to achieve your goals and make your good |
| experience deep calm simply by immersing | | | | life better. |