He who does not know how to rest cannot work well either. Proper rest after work How to rest better during physical work

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Often, what we used to think of as a vacation, in fact, is not. From the point of view of benefits for the body, scrolling the Vkontakte feed after an 8-hour working day, also spent in front of a computer, can hardly be called “rest”. Therefore, even those people who have enough time for recreation after work still feel chronically tired. The reason for this is congestion with the same type of activities and the inability to properly relax. In the training on we mentioned in passing some of the rules of rest. It's time to reveal this topic in more detail and talk about how to properly rest so that our brain and body get the necessary relaxation.

Why rest?

Or a short introduction for workaholics. It would seem how much you can do if you learn to keep your mind and body in constant activity! In fact, it is impossible to learn this. The reserve of strength of each person runs out, and without the ability to switch to rest, labor productivity sooner or later falls, the ability to concentrate decreases, and the general condition worsens.

Therefore rest is required component life, which must alternately replace other activities (work, study). But at the same time, you can relax in different ways: some prefer to watch TV or “surf” the Internet, others, after making tea, start reading an interesting book, others go to night club, fourth in gym or play football with friends. It all depends on the personal preferences of the person. But how applicable is the word "rest" in relation to each of the above activities? Does a person effectively rest in this case? Let's figure out what kind of rest should be in order for our body to restore strength, and not lose them even more.

Effective rest

Rest is a change of activity

This statement is constantly being heard. And most often ignored. It is only a stretch to call spending time in social networks a vacation for a person who is already staring at a computer monitor and a phone display all day long. Therefore, the first and main requirement is the diversity of pastime and the dilution of the usual routine. This condition of the relaxation process should be taken literally - if you spend most of your working day sitting at the computer, the best rest for you will be a walk in the park, playing sports, or anything, just not the same as what you already do a third of your day.

Don't Ignore Rest

Many of us often tell ourselves something like “I’ll sleep in on the weekend” or “I’ll rest after the project is completed.” Situations are different. And sometimes you have to sacrifice rest for the sake of career growth and material well-being. In this respect, each person is the blacksmith of his own happiness. But it is important to consider that in the matter of rest, as well as with health, it is easier, more productive and “cheaper” to prevent overvoltage than to neutralize it later. Therefore, remember that workaholism is good only in moderation and do not exhaust yourself to the limit. You have the right to a good rest.

Cancel all things

Give yourself a clean day from time to time. No scheduled meetings, no important things, no diaries - nothing that surrounds you and so constantly. Put your phone away, turn off your laptop, and take a day off. It is very difficult, but necessary.

Try to separate personal life and work

Another scourge modern man. Always “in touch”, do you work during lunch, at home, in transport, on weekends? Take breaks at least occasionally. It is very easy to fall into the trap of total absorption of life by work, but it can be difficult to get out of it. Living with work problems 24 hours a day, burdening your environment and your own thinking with them is wrong. You have to learn to deal with it. Talking about methods is not the purpose of this article, but the fact that work and personal life should be separated is certain. No excuses or exceptions!

Take a vacation

One way or another, but again we turn to workaholics. For many people, vacation is one of the most enjoyable and anticipated parts of the job. But there are those who, reluctantly, having taken a working laptop, change their office chair to a home sofa and continue to live with work. Someone uses vacation to start doing repairs. Someone, as they joked in KVN, after a vacation needs another vacation to really relax. To prevent this from happening to you, remember the rules that have already been described above - first of all, a complete change in activity. Go where there is no Internet and the mobile does not detect the network. And don't worry about anything!

Rest and no rest

Let's say you had a free minute at work or at home and, breathing a sigh of relief, you began to view new photos on Instagram or went to comment on the updates of the Vkontakte friends feed. How can this be called a vacation? Very conditional. As a method of distraction from the "fluidity", a way to unload the brain for a while - yes, but no more. Steve Pavlina wrote that such a distraction is not a vacation, because during his time a person continues to be haunted by a sense of anxiety about. Therefore, remind yourself of the saying: “Did the job - walk boldly,” otherwise such a vacation risks developing into. By this we are not saying that surfing the Internet cannot be a form of leisure, but only calling for it not to be its only kind.

How to relax in 10 minutes?

The above techniques will not replace a good rest with sleep, but if you have a couple of free minutes in the middle of a busy day, you can use them to your advantage and relax a bit.

Visualization

Breathing exercises

We wrote about some, but here we present the methodology proposed by Lucy Palladino in. From a sitting position, without closing your eyes, inhale deeply through your nose and look at the upper right corner of the room, keeping your eyes on it. Continuing to inhale, shift your gaze to the upper left corner. Exhaling gradually, concentrate on the lower left corner of the room, and then look at the lower right corner. Thus, you will have four steps of the exercise (four corners of the room) and for every two steps there will be one breathing technique- inhale or exhale.

Take up meditation or yoga

This will clear all your thoughts from work experiences and personal problems, at least for a while. On the one hand, they unload the mind and body, on the other hand, they discipline them. Moreover, today, with the help of educational videos and literature, anyone can try to practice.

Every person needs to rest - you can’t argue with this statement. Even the computer on which you spend the cherished eight hours periodically needs to be rebooted (in the truest sense of the word). To learn how to "reboot" and learn how to quickly switch between work and leisure, read this material.

And you never dreamed of such a magical elevator that would be activated every time at the end of the working day - as soon as you press the call button, a person immediately forgets who he works for and what urgent matters remain unresolved. He just walks out on the ground floor, determined to devote his evening hours to what he loves (besides work, of course) - friends, hobbies, family, sports, and perhaps volunteering.

Alas, such an elevator has not yet been invented, but a smartphone that allows a person to be in touch 24 hours a day is already in your pocket and is constantly trying to notify you of something. Urgent presentation, urgent brief, urgent edits - do you still remember those distant times when the work was not urgent? What about your friends, family, children, ? But what about your life - is it not urgent?

The second law of dialectics says: Quantitative changes always turn into qualitative ones.. And if so, then answer: are you sure that a 24-hour working day will positively affect this quality? Are you sure that your life and career will be better from this?

We have written many times that the key to happiness is balance. If the balance shifts towards work, then there is a high risk of getting (in addition to promotion), and if towards recreation and entertainment - a personal crisis and total lack of money. Thus, the ability to smoothly move from solving work issues to relaxation, rest and idleness (forgive us) will help you not only maintain psychological (and possibly physical) health, but also enjoy life and its diversity.

How to learn how to quickly switch between work and leisure, we tell below - we found four cool ways.

anna base

Today's rhythm of life implies the maximum use of human reserves. People tend to have time to do as much as possible in less time: work, chat with friends, go to a workout, help parents, do homework with children, and so on. Not surprisingly, at this pace, a common diagnosis is syndrome.

Moreover, it happens that after a weekend or vacation, a person does not feel fully rested, “rebooted”, and therefore is unable to properly perform his duties. To work productively and get rid of apathy, you need to know how to relax properly. This will help maintain high performance and health.

Rules for rest after work

People are so immersed in everyday worries and affairs that after work or when the weekend comes, they do not devote enough time to rest. At the same time, fatigue accumulates every day and it becomes more and more difficult to get rid of it. Observance of the rules of rest after work will help not to turn into a “tortured” person:

Being active(implies physical activity). This is more true for office workers who, after returning home, lie down on the sofa and relax. Since their work is associated exclusively with mental labor, passive doing nothing only aggravates their well-being. After all, apparent physical fatigue is an illusion. A suitable pastime would be jogging or walking in the fresh air, visiting the pool (water is great for relieving stress), cycling and so on. Thanks to such actions, the blood is accelerated and the person feels a surge of energy.
Going to the bath or sauna- a sure way to relieve accumulated fatigue. and herbal tea will help you forget the pressing problems and worries, refresh your head and get ready for bed. If massage is added to this method, then the next morning a person will feel reborn.

Reading an exciting book. Here the genre depends on the preferences of the individual. Calm promotes relaxation nervous systems and get rid of disturbing thoughts. Even a couple of read pages of an exciting work can distract a person and provide a good sleep.
Pleasant household chores Why not relax after a hard day's work? You can spend the evening preparing an exotic dish or a new cake, caring for flowers, trying on your favorite wardrobe items, and so on.
Good for relaxing and unwinding interesting: knitting, beadwork, origami, drawing and modeling. Such hobbies allow you to relieve the accumulated stress and enjoy the results of your work.

How to relax on the weekend

Rest is an important condition for the psychological and physical health of a person. It is not for nothing that after the working week a couple of days are given for a “respite”. To completely switch over and forget about everyday troubles, you need to figure out how to relax on the weekend. After all, it is a pity to waste your free time on routine cooking and cleaning. Therefore, it is better to organize yourself in such a way as to free up these days for doing your favorite and interesting things, such as:

A trip to the sea and to other cities. This option is not available to everyone, but if possible, why not spend a couple of days sunbathing under the soothing sounds of sea waves? A change of scenery is the best way to relax, and acquaintance with local attractions will provide. After the “reboot”, annoying problems and worries will seem insignificant.
trip out of town. For example, rest at a camp site surrounded by picturesque mountains, horseback riding, roller skating, a picnic in the forest, and more.
Self care activities. You can organize a bachelorette party at the spa, get a massage, manicure, pedicure, visit a beautician and a hairdresser. There are many options, depending on what a person can afford.
shopping. For women, this activity is the best way to relax. It is worth going over your favorite departments, buying new wardrobe items, chatting with friends over a cup of tea.

Go on a trip. Yes, yes, it was on a campaign: savages and with tents. Or go on a bike tour to beautiful places. Being in nature, in principle, relaxes, relieves fatigue and fills a person with energy. If we add to this communication with strangers and unusual conditions, you get a rich, bright holiday.
visit cities: parks, theaters, philharmonics. Go to a concert of your favorite artist or an interesting performance.
Meet old friends and enjoy fun memories in a cozy restaurant. As an option - sing in karaoke, perform an incendiary dance in the club.

There are many more ways to have a great rest and forget "everything in the world" on the weekend. However, in order to implement the plan, constant planning is indispensable.

How to relax during work hours

It has been proven that if during the working day at least ten minutes to devote to rest and distraction, this will increase the ability to work and reduce the level of fatigue. Recommendations on how to properly relax during working hours will help to organize this process correctly:

People in developed companies have the opportunity to indulge in a half-hour sleep after dinner. However, there are few such lucky ones, so the alternative is to go outside, take a walk or sit on a bench without thinking about anything.
When working at a computer, it is recommended to take a break of 10-15 minutes every hour. It is good for eyesight and overall health.
Washing or rubbing the face with cold water will help to freshen up.
Ventilation of the office space. It is better to do this 3-5 times a day, as the feeling of stuffiness appears.

Vacation rules

It's a shame when, after a long-awaited vacation, a person does not feel a surge of strength and a lift in mood. To avoid such a scenario, it is better to get acquainted with the rules of vacation on vacation in advance. The best option is to change jobs. This does not mean that you need to do repairs or cottages. It is better to devote this short precious time to getting new positive emotions and impressions. It can be traveling to distant exotic countries, mastering an unusual craft, such as sculpting or drawing, or participating in sporting events.

Let the days be filled with interesting communication with pleasant people and positive events. The main thing is activity and dynamism. You should not sit still and do your usual things, otherwise the vacation risks turning into everyday life and routine. Here, too, you can not do without detailed planning, it will help you not to waste time in vain and get the most out of your vacation days.

A good rest on vacation is a guarantee of excellent performance for the next few months.

March 17, 2014, 09:21

Everyone knows that rest is good. But what is true relaxation? How often should a person rest? How to relax so that later you have the strength to work? By Zurab Kekelidze, Deputy Director of the V. P. Serbsky State Research Center for Social and Forensic Psychiatry.

How much sleep do you need?

There is nothing more important than a good night's sleep - after all, it is the body and brain that have time to truly relax.

"Need sleep at night eight hours. You can replace part of the night sleep with daytime sleep, but only for a while, if the situation develops in such a way that it is not possible to fully sleep at night, ”explains Kekelidze.

Daytime sleep is especially useful for those who are forced to absorb a large flow of information - with the help of it, you can seriously improve memorization. However, the duration of sleep should be small.

How much do you need to work?

“A person should work no more than 40 hours a week,” says the psychiatrist. - That is, five working days of eight hours. Now there are proposals to increase the working week to 60 hours, but this is unacceptable. A person will become tired, and during these 60 hours the productivity of work will be lower than for the usual 40. Most likely, as a result, the employer will face a problem sitting out working hours rather than actual activity. After all, a person is simply not physically able to work intensively 60 hours a week.

But even a working day “from call to call” does not imply continuous deepening into work. From time to time a man must do breaks.

This usually happens as fatigue builds up. But for some types of work there are even regulations that determine the time of breaks.

Let's take a look at the rules, shall we?

There are also some for office workers. So, for example, for those who do not use a computer very intensively, but rather negotiate on the phone or personally communicate with clients, a 15-minute break is provided for every two hours of work, not counting the lunch break.

And for those who practically do not tear themselves away from the keyboard, 15-minute breaks are assigned every hour - according to the standard instructions for labor protection when working on a personal computer (TOI R-45-084-01).

Use them - then in the remaining time you can work effectively rather than spending time on social media being unable to bring yourself to do anything.

Down with smoke breaks

The best break is not a smoke break, which turns out to be additional stress for the exhausted nervous system, but the opportunity move fully.

The best option is a short walk to the square, park or winter garden. After all, just five minutes in the company of "green friends" is an excellent prevention of stress.

If this is not possible, do some exercises to prevent posture disorders, a little self-massage, or take a walk with a glass of water.

Weekends - for relaxation

Scholars unanimously believe that best holiday- this change of activity. Therefore, you should not spend it on solving work issues or a side job.

Moreover, sitting at the computer in the evenings and on weekends can seriously disrupt sleep and wakefulness. And that means - to deprive the opportunity to fully relax.

Leading a predominantly sedentary lifestyle is recommended to take an upright position and, if possible, actively saturate the blood with oxygen on a walk or on a trip out of town. But for those who are "feeded by their feet", it is enough to do stretching exercises regularly. In addition to improving physical fitness, they help relieve stress.

The main thing is to plan the weekend in advance so that the problem of choosing a pastime does not become additional stress.

Vacation - all year round

Four vacations a week a year is much better than one long vacation. Indeed, during a long rest, people get used to relaxation and laziness, and it is difficult for them to enter the working rhythm again. BUT short vacation makes you appreciate every day of rest and not waste it on drinking or watching TV.

But it's better do not leave your meridian- that is, try to ensure that the time difference is no more than 2-3 hours, and the body does not have to rearrange the regime twice in a short time.

"No need new year holidays consider holidays in the truest sense of the word, - Kekelidze notes, - and you can’t turn all ten days into drinking alcohol and a continuous feast. This vacation should be treated as a paid vacation and make the most of it - for trips or relaxing at home. Because there's more to come three hard months of winter».

The most important

Eight hours of sleep, a 15-minute break every two hours, not spent in a smoking room, and at least two vacations a year are the key to a good rest for almost any person.

cozy house

In the relentless struggle for material well-being and financial stability, many Russians forget about their psychological and physical health. They ignore alarm signals body, work for wear and tear, do not take the required holidays, spend weekends in best case in front of a TV or computer monitor, at worst, completing work. Before judging the importance of work, the value of money, it is worth paying attention to the essence of modern folk wisdom: “Many have lost their health in an attempt to earn a fortune, and then lost a fortune in an attempt to regain their former health.”

For those who cannot independently determine the level of their emotional and physical tension and at the same time be as objective as possible, we suggest that you familiarize yourself with the signs of excessive stress, which gives rise to increased risks of deterioration in health.

Three things make the poor rich: courtesy, consideration and trust in others

Indications for immediate relaxation therapy

Decreased performance. Feelings of psychological discomfort at work can manifest themselves in different ways. You should pay attention to your mental and physical condition if you begin to notice that:

Increasingly, you put off important things to the very deadline and lose your former enthusiasm in the performance of professional tasks;
Feel very tired by the end of the working week, fall into a depressed state on Mondays;
You began to avoid making important decisions at work and notice professional irresponsibility and optionality;
You do not want to solve the tasks set by the authorities creatively.

Deterioration of the emotional background. Physical fatigue, a complete loss of enthusiasm and a gambling desire for success in the professional field are often accompanied by emotional discomfort. Many people, noticing signs of emotional instability, turn to psychologists, however, to solve these problems, it is enough to spend only a few relaxation sessions at home. Such alarm bells of the body include:

Loss of satisfaction after doing some important things;
Irritability, aggression towards minor failures;
Negative attitude towards the future;
Self-doubt, constant doubts about the correctness of the choice;
With slight tension, you feel anxiety state, which is accompanied by increased heart rate, sweating, headache;

antisocial behavior. An increased level of tension and stress causes unbearable discomfort in the society of people. If your behavior is similar to the following, urgently conduct several sessions of relaxation therapy.

You avoid contact with friends and relatives, even in your free time;
You are uncomfortable with casual conversations in public places;
You are irritated by such insignificant and previously non-negative things as the intonation of the interlocutor's voice, gestures, etc.;
You stopped paying attention to your favorite hobbies and hobbies that involve any communication or participation of other people.

If you find more than three descriptions that are characteristic of you, listed below, you should immediately take wellness anti-stress measures. Psychologists have developed several methods of targeted impact on the emotional and physical state of a person, which are professional tips for restoring vitality available at home, or ways to have a good rest.

Exercises to relieve physical tension

Physiological stress factors have an underestimated effect on the general and emotional state of the body. Before proceeding to spiritual rest, physical tension should be reduced.

These easy-to-perform exercises will help get rid of muscle tension, which, as a rule, accompanies a stressful state:

Sit in the most comfortable position for you(sitting or lying), on an armchair, sofa or on the floor, it doesn’t matter, the main thing is that you feel as comfortable as possible. Then do the following: sequentially tighten the muscles of the legs, buttocks, abdomen, chest, back, arms, neck and face as you exhale and then relax the muscles of the whole body as you inhale. Repeat several times;
Do some stretching exercises. These can be ordinary pull-ups, but longer in time, or specialized exercises from yoga;
With the help of rhythmic breathing, you can also get rid of constant muscle tension.. It is enough to lie on your back, and slowly inhale at the expense of one, two, three, then hold your breath, mentally counting to three again and exhale also slowly. During this exercise, you should imagine the image of a huge broom sweeping all thoughts out of your head. Having reached a high degree of relaxation, unprepared people can fall asleep for 10-15 minutes.

The nuances of relaxation therapy at home

During home relaxation sessions, take care in advance to eliminate possible annoying factors, for example, choose the right time of day when no one is at home, create a special zone in advance, turn off noisy electrical appliances, mobile phone, computer, instead of a lamp, light scented candles.

Pay special attention to the regularity of sessions of spiritual and physical rest. In acute stress, they should be done at least four times a week, and at best, daily. The duration of therapy affects its effectiveness, so it should not exceed three hours and last at least 20 minutes.

Contraindications to relaxation methods at the physiological level: disorders in the work of the cardiovascular and nervous systems, pregnancy. After consulting a doctor, the exercises can be adjusted individually.

Spiritual filling of the body

Eliminating the consequences of reflecting stress at the physiological level is akin to eliminating the symptoms of a disease while ignoring the main focus of the disease. To avoid repeated stress, you should develop your own system of spiritual rest.

Emotional fatigue is treated according to the principle "from the opposite". By your own observations, find the cause of stress. Due to the psychological characteristics of the personality, inclinations towards introversion or extroversion, different ideas about psychological comfort, it is difficult to distinguish between the only correct causes of spiritual emptiness and emotional tension. These can be completely opposite things, for example, for some people, monotonous monotonous work causes stress, while others suffer from the obligation to think creatively and often make important decisions, someone may not be able to withstand excessive solitude, and for someone, excess communication becomes unbearable .

Spiritual rest can consist in two opposite areas: getting rid of and avoiding any information, or saturating a new one, charged with positive emotions. Since psychologists avoid specifics in this matter, you must rely on your own feelings.

In the first case, you should provide yourself with a secluded quiet place in the house where you can enjoy peace and quiet. It is important to have daily spiritual therapy sessions in a well ventilated area without the risk of being disturbed. Preventive rest: listen to silence for 10 minutes a day. And in a targeted impact on the restoration of the psyche a good remedy will become a solitary hobby, developing fine motor skills of the hands.

With a lack of information or positive emotions, you should communicate as much as possible with people who are optimistic, eliminate idleness completely, look for sources of fresh information that is interesting to you, read books, magazines or newspapers, get carried away with a new hobby that would require you to be creative and active .
After a couple of weeks of applying this method, you will feel a return of strength, fullness. life energy and emotional peace.