Skip to main content

Improve Work Life Balance - 6 Tips

Improve Work Life Balance - 6 Tips Is it possible to improve your own work-life balance in a targeted manner? Pretty much everything in life - from your body to riding a bike - works best in one state: in balance. This applies above all to the balance between your work and your private life, which is known as work-life balance. While this term can be a bit misleading because it suggests that life and work are two different things (which they are not), it makes a lot of sense to maintain a balance between your personal life and your and work. A good work-life balance can be a challenge for many of us now days. That is why in this article I am giving some tips to improve your work-life balance and to keep your life in a pleasant equilibrium. Some of the tips for a better work-life balance 1. Draw Clear Lines Nowadays, thanks to technology, it is becoming easier and easier to blur the lines between work and leisure: some people spend a not inconsiderable part of their working ti

5 Relaxation Techniques To Beat Stress

5 Relaxation Techniques To Beat Stress

Learning relaxation techniques can help our body to restore to its natural state when you’re feeling stressed and a certain amount of stress may be necessary in life. Many times, it helps us develop our creativity, respond quickly to problems that come our way, or do our best to achieve goals.

The problem arises when it reaches levels that disrupt the healthy balance of our nervous system. It is in these cases when it can affect our health and even our personal relationships. Therefore, we need to develop ways to overcome stress.

For many, relaxing means doing nothing while watching television. But it takes more than that. It is necessary to activate the natural relaxation response that our body has, through techniques or practices created for that purpose.

Learning to relax your body and your mind can be more effective than simply relying on distraction or resilience.

Here are some of the best relaxation techniques for stress.

Deep Breathing

Breathing widely and slowly has positive effects on our nervous system. Deep breathing allows you to breathe in more oxygen, which helps reduce tension and feelings of anxiety. You can do it anywhere and anytime; for example, in your home or office.

  1. Posture: To do this, sit comfortably with your back straight, placing one hand on your chest and the other on your stomach.
  2. Inhalation: Inhale deeply through your nose and feel the hand on your stomach rise.
  3. Exhale: Then slowly exhale through your mouth, expelling as much air as you can and contracting your abdominal muscles.

Meditation

According to studies, practicing about 30 minutes of meditation a day can reduce the symptoms of anxiety and even depression. The goal of this technique is to achieve a state of mental serenity. Meditation can be done at home, finding a quiet place and accompanying yourself with soft music.

To meditate, here are following recommendations:

  1. Posture: Sit on the floor with your back straight, breathing deeply.
  2. Gaze: With your eyes open, fix your gaze on one point.
  3. Mind: Let your thoughts pass without holding or judging them.
  4. Positivism: Then start creating positive images of yourself.
  5. Close your eyes: Finish by closing your eyes and creating complete silence for a few moments.

Exercise

It may seem that exercise is the opposite of relaxation, but a good workout can actually make you feel more relaxed afterward for a few reasons.

  • First, doing working out can be a good way to release stress and blow off steam.
  • Second, the endorphins released during the workout we do can aid relaxation quite nicely.

Additionally, exercise can get you into a state of flow where it’s difficult to stay stressed — your body has to move toward relaxation as your stress response begins to reverse.

Progressive Muscle Relaxation and Body Scan

Progressive muscle relaxation consists of systematically tensing and relaxing different groups of muscles. This will help us detect the effects that cause tension and relaxation by feeling them independently in each part of the body. As we relax the muscles, the same happens with the mind.

You can do it following a certain order, for example:

  • Begin with the feet and work your way up to the face.
  • On the other hand, the body scan technique is similar, but instead of tensing and relaxing the muscles, you should only focus on the sensations of each part of the body.

Display

It is a variant of traditional meditation. It consists of imagining in the most vivid way possible a scenario in which you can feel at peace (such as an open field), and with complete freedom to let go of tension or anxiety. As in the previous techniques, it is important to do it in a quiet place.

Relaxation techniques can be many, and some of them are very simple, so you can practice them anywhere and taking only a few minutes of your time. Sometimes it is enough to just sit in the correct posture and breathe slowly and deeply.

Other times, a 15-minute walk can go a long way, as can listening to relaxing music or looking for situations that make you laugh. Massages are also useful to relax muscles and release hormones such as dopamine, which contribute to our well-being.

 

Comments

Popular posts from this blog

4 Tips To Eat Better If You Want To Train After 40

4 Tips To Eat Better If You Want To Train After 40 If you want to maintain a constant physical activity after 40 , the key is in the diet. Eating healthy will help you have the energy to carry out an exercise plan consistently. Over the years, the body has new energy requirements. These recommendations will help you eat better to exercise after 40. 1. Not Afraid of Carbohydrates Complex carbohydrates such as cereals, legumes, and vegetables should contribute between 45% and 65% of your daily diet since they are the ones that provide you with the necessary energy to face the day and comply with your exercise routine. The key with carbohydrates is to choose them well, simple carbohydrates such as sugar, desserts or jams provide you with energy that is digested very quickly and hinders metabolic control, especially in patients with diabetes. 2. The Benefits of Omega 3 Fatty acids don't have a very friendly name, but they're actually great for your health. They have a cardi

Respiratory System: Perform These Exercises To Strengthen Your Lungs

Respiratory System: Perform These Exercises To Strengthen Your Lungs. The function of the respiratory system is to obtain oxygen from the ambient air, and to eliminate carbon dioxide transported in the blood, a product of cellular metabolism. The act of breathing works thanks to the lungs but also to organs and muscles that are part of this system such as the nose, mouth, throat, bronchi and diaphragm. Did you know that there are breathing exercises that can help you strengthen all of these muscles? A routine of respiratory exercises helps us to keep our lungs and each of these organs healthy to reduce the risk of suffering asthmatic attacks, bronchitis or other chronic obstructive pulmonary diseases. How can we strengthen our lungs and airways? "Time to start eating well and taking care of our lungs is right now." According to the American Lung Association , just as exercise improves our muscles and the functions of our heart, respiratory therapy seeks to prevent

How Long Should I Play Sports In The Sun?

How Long Should I Play Sports In The Sun? Summer is a time that encourages us to relax, but also to improve our health and our physique, so we choose to play sports. However, there are some risks of playing sports in the sun that you should consider before thinking about how long you should play sports under those circumstances. Read the following note: Being able to reach temperatures above 30 °, it can be difficult to do sports outdoors. This entails certain risks that must be taken into account, such as: 1. Solar Radiation. There is a risk to do sports in the sun due to the high solar radiation that exists on these dates, especially between the hours of 10 am and 4 pm. Being exposed to solar radiation for a long time can increase the risk of developing skin cancer, especially when it creates injuries such as burns. It helps a lot to use sunscreen to reduce this risk, but it is recommended to do sports as far away as possible at noon. It is also advisable to look for alternativ