Going on holiday keeps the doctor away, so have one at your desk each day 뉴 유니버스 다운로드.
When was the last time you were out in nature, drink in the hand, and troubles thrown to the wind? Maybe you just recently came back from a trip. And then, once you face that mountain of work on your table, all memory of blue skies and beach seems like a dream.
Or, maybe you choose not to take leave; either for not having the time to get through the workload, or worries about being passed up for a promotion. The truth is that a holiday has a significant impact on your physical and mental health, plus it makes you more productive.
So, how do you transfer some of those healthy holiday benefits from the beach to your desk?
DIY mini-holiday techniques
- How to do it: Breathe in slowly through your nose, allowing your chest and lower belly to rise. Let your abdomen expand fully. Then breathe out slowly through your mouth.
- How it works: shallow breathing limits how much fresh air your lungs can get. This makes you feel short of breath and anxious. Deep belly breathing gets rid of all the old air in your lungs and replaces it with clean fresh air. This kind of breathing lowers your heart rate while at the same time keeping your blood pressure in a healthy range.
Progressive muscle relaxation
- How to do it: starting with legs, squeeze your muscles as hard as you can. Hold it there for 5 seconds and release. Repeat with your neck and shoulders, your arms and your core.
- How it works: One of the body’s reactions to stress, fear and anxiety is muscle tension. Consciously tensing and relaxing your muscles discharges this tension and creates a feeling of calm.
Enjoy “island food”
- How to do it: slurp on some honey or dive into a juicy mango
- How it works: honey contains active compounds that reduce inflammation in the brain, while mangos contain “linalool”, a compound that can help lower stress.
- How to do it: unwrap and chew!
- How it works: chewing gum is associated with reduced anxiety and lower stress hormone levels. The act of chewing not only busts stress, but also increases alertness and blood flow to the brain.
Close your eyes and visualise
- How to do it: Go to your happy place. Think of a family favourite destination or somewhere you’ve always wanted to go.
- How it works: daydreams, also known as “creative visualization” in which we think of something (or somewhere) we like, instantly boosts mood and relieves stress.
Restructure your workday
- How to do it: Work for 50 minutes and rest for 10 (step away from your computer!)
- How it works: It sounds counterintuitive, but taking regular breaks throughout the day improves concentration, productivity and enthusiasm. Taking a break is like clicking “refresh” on your focus. It also helps reduce digital eye strain and keeps you more active throughout the day.
- How to do it: tap your toes, seated calf raises, seated leg raises, thigh squeezes
- How it works: beside the negative impact that sitting all day has on your health, without regular movement, your body can’t work up enough happy hormones to keep your stress levels in check.
Plan your next holiday
- How to do it: without your boss seeing you
- How it works: it turns out you get as big of a boost from planning a holiday as you do from taking one. Simply having something to look forward to can boost your mood. Plus, anticipating what you will be doing can bring greater emotional rewards than remembering a trip after you return.
So, even though you’re not kicking back on the beach, it doesn’t mean you can’t unwind your mind. So sit back, relax and give yourself a break. You deserve it!