IN FRATERNAM MEAM: 21 WAYS TO REDUCE STRESS DURING THE WORKDAY

IN FRATERNAM MEAM

Thursday, November 10, 2005

21 WAYS TO REDUCE STRESS DURING THE WORKDAY

* 1). Take a few minutes in the morning to be quiet and meditate-sit or lie down and be with yourself, gaze out the window, listen to the sounds of nature, or take a slow quiet walk.

* 2). While your car is warming up take a minute to quietly pay attention to your breathing.

* 3). While driving becoame aware of body tension, e.g. hands wrapped tightly around the steering wheel, shoulders raised, stomach tight. Consciously work at releasing, dissolving that tension. Does being tense help you drive better? What does it feel like to relax and drive?

* 4). Decide not to play the radio and be with yourself.

* 5). Stay in the right lande and go 55 miles per hour.

* 6). Pay attention to your breathing or to the sky, tress, etc. when stopped at a red light, or in traffic.

* 7). After parking your car at your workplace, take a minute to orient yourself to your work day.

* 8). While sitting at your desk, keyboard, etc. monitor bodily sensations and tension levels, and conciously attempt to relax, and let go of tension.

* 9). Use your breaks to truly relax rather than simply "pause". For example, instead of having coffee and a cigarette, take a two minute mwalk, or sit at your desk and recoup.

*10). At lunch, changing the environment can be helpful.

*11). Or, try closing the door (if you hae one) and take some time to conciously relax.

*12). Decide to "stop" for one to three minutes of every hour during the work day. Become aware of your breathing and bodily sensations. Use it as a time to regroup and recoup.

*13). Use the everyday cues in your environment as reminders to "center" yourself, e.g. the telephone ringing, tunring on the computer.

*14). Take some time at lunch to share with close associates. Choose topics not work related.

*15). Choose to eat one or two lunches per week in silence. Use it as a time to eat slowly and be with yoruself.

*16). At the end of the workday, retrace your activities of the day, acknoledging and congratulating yourself for what you have accomplished and make a list for tomorrow.

*17). Pay attention to the short walk to yoru car, breathing the crisp air. The feeling of the cold or warmth of your body, try to accept it rather than resist it. Listen to the sounds outside the office. Can you wlak without feeling rushed.?

*18). Whilw your car is warming up sit quietly and consciously make the transition rom work to home. Take a moment to simply be. Enjoy it for a moment. Like most of us, you're heading into your next full time job: HOME!

*19). While driving, notice if you are rushing. What does it feel like? What could you do about it? Remember, you've got more control than you can imagine.

*20). When you pull into the driveway or park on the street take a minute to come back to the present. Orient yourself to being with your family or household members.

*21). Change out of your work clothes when you get home, it helps you to make a smoother transition into your next "role". You can spare the five minutes to do this. Say hello to each of the family members. Center yourself at home. If possible make the time to take five to ten minutes to be quiet and still.

(Source: Sali Santorelli, Ed.D. is Assistant Professor of Medicien and Director of the Stress Reduction Clinic and Educational Programs for the Center for Mindfulness in Medicine, Health Care and Society.)

posted by infraternam meam @ 12:37 PM

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