A moment to relax

Taking a break from your work routine is important for your mental health.

A moment to relax

Taking a break from your work routine is important for your mental health.

Do you stay up late at night working? Is turning on your computer the first thing you do in the morning? Do you forget to eat when you are on a deadline? Working without following a schedule can cause extreme exhaustion known as burn-out syndrome.

What is burn-out?

The World Health Organization defines it as a syndrome that results from chronic stress which has not been managed successfully. There are three main dimensions to consider in order to identify it:

  • Feelings of mental and physical fatigue or exhaustion.
  • Feelings of negativity or cynicism related to work.
  • Loss of motivation and less interest in professional effectiveness.

Don’t wait until you explode! Some weeks are more intense than others, but when the load becomes too heavy, it is best to give yourself a mental break and recharge. There are many relaxation techniques that will help you clear your mind, here are some for you to experiment and find the one that works best for you.

Diaphragmatic breathing

Deep breathing improves oxygen levels and reduces fatigue. This technique works best if you are lying down and it consists of breathing while moving the diaphragm in a rhythmic way. Take a slow breath through your nose and bring it to the bottom of your lungs. Hold the air for a few seconds and then slowly expel it through your mouth. When inhaling and exhaling, it is necessary to voluntarily move the abdomen to achieve a controlled movement of the diaphragm. Applying this technique for a few minutes a day will change your mood.

Guided meditation

Combine the diaphragmatic breathing exercise with a guided meditation for the most effective result. There are countless mobile applications with videos and recordings to help you conjure up images of tranquility. Close your eyes and focus on clearly visualizing what you are hearing, trying to live it as if it were a real situation. By doing so, you will fall into a state of deep relaxation.

Mindfulness Mindfulness

If you want to get rid of stress from the core, then mindfulness is for you. The term has a very broad meaning, but it can be summed up in recognizing what is happening in the moment and accepting that experience as it is occurring. This path can be longer, as it requires you to document yourself on the subject through books or podcasts, but once you immerse yourself in it, you will be able to master your emotions and consciously navigate through your day-to-day challenges.

Physical activity

Exercising on a regular basis has great benefits for your physical health. Did you know that it can also improve your mental health? When you exercise your body releases endorphins, a substance that increases the state of well-being and reduces the symptoms of anxiety and depression, so try to make time everyday to disconnect from work and focus on physical activity. Whichever routine you prefer, when you finish it you will have more energy and greater ability to concentrate.

Coloring books

Coloring activates the part of the nervous system that involves coordination and this acts as a pain reliever for the brain. Mandalas are very famous but they are not the only alternative. You can also try with images of nature or portraits, the important thing is to unleash your creativity and get in touch with your inner world for a moment.

Autonomous Sensory Meridian Response (ASMR)

This curious technique also known as a brain massage is very trendy. It is a relaxing tingling sensation in the neck and upper part of the spine, which is produced as a result of certain auditory and visual stimuli. Videos of hands that wrinkle a paper, glass containers that get filled with sand and almost imperceptible murmurs, are some examples that can detonate the experience.

Time to write

In this age when the computer is one of our most used tools, dare to write by hand to disconnect from the virtual world. If you do not know how to start, our recommendation is to empty your thoughts and concerns in a journal, this will help you process your emotions. Another technique is to let your imagination run wild and write fictional stories. You will find this process therapeutic

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