Stress - it's a common theme with people I come across, from clients to friends. One illusion surrounding stress is prevalent - that it's unavoidable. Countless people tell me that they need to be on the go constantly because that is how they are made and there is nothing they can do about it.
However, we are built to need quiet time and understanding when we need to know and learning the skills of relaxation will help us to combat stress. HJ Eysenck, the celebrated psychologist, claimed that with just six sessions of relaxation people would enjoy an extra ten years of life.
When we are stressed we eat speedily and badly, sleep intermittently, exercise less and become snappier with people. A more relaxed mind can be better for concentration, problem solving and memory, increased creativity, deeper sleep and a more effective immune system.
Working a busy job, or looking after a family, we come to expect stress but it can be reduced with some simple relaxation techniques, known as the relaxation formula - a power minute, a five-minute break and a 15 minute lunch.
Power Minute
Give yourself The One Minute Breathing Test and discover the number of breaths you take in a minute (in and out counts as one) - when tense our breathing tends to speed up automatically.
10 to 12 is an average number of breaths, more than that and you are breathing too rapidly and your breaths are too shallow meaning you are not breathing out sufficient carbon dioxide.
By slowing it down you also decrease your heart rate and pulse rate, making you more relaxed and able to work more effectively
Try the One Minute Breathing Test again, this time breathing in and out more slowly while allowing yourself to slow down.
This relaxed breathing is the Power Minute and it will energise and focus you. It only takes a minute but can have a positive effect on the rest of your day.
5-minute break
Human beings have an average concentration span of about 1½ to 2 hours, with peak concentration falling at around 10 minutes. Although this can be stretched in a crisis or when a deadline is to be met, it does not mean that it can be done regularly. To avoid your mind wondering half way through an important document resulting in mistakes, you should give yourself a five-minute break throughout the day.
If not your brain will do it for you, 'micro sleeps' is when your brain takes that break for you - ever catch yourself looking out of the window then wondering what task you were working on? This reduces productivity.
Take the time to leave your desk, stretch your legs and make a cup of tea. Then you can return to your desk refreshed, focused and ready to take on that task once more.
15-minute lunch
Taking a 15-minute lunch is similar in philosophy to the 5-minute break. The main thing is that your lunch does not have to take an hour as that may be too long to be away from your desk. But you still need a break. Getting out for a walk or even just eating your lunch on the other side of your desk can break concentration and revitalize you.
We are machines with glorious strengths but also with limitations. Our machines need quiet time and relaxation to function at peak performance!