Well recovered - with these relaxation strategies
Ask the right questions for yourself
Who am I? In which everyday life am I? Where do I have to bend in the job, and how could I counteract on vacation? Most people recover best with experiences that create contrasts to everyday life. If you roll files in the District Administration Office every day, you can let the adventurer out on a Quad ride through the Alps. Researcher Stark often advises people who talk all day long to solitary peace: alone on the beach with a book. And people who are more likely to muddle alone may recover best in a club among many people.
Close the front door - from the outside
Stay at home - advised by holiday researcher Stark. "I got a letter from the tax office in such free weeks, I would have to submit my tax return as soon as possible." Sorting receipts instead of resting is not a good idea. At home one of the everyday brings in quickly. It does not have to be Sri Lanka - a few days in a tent or on a mountain hut do it too.
Do not fall into the status trap
North Sea island, holidays on the Chiemsee - how boring is that? On the other hand ... "Holiday has increasingly degenerated into a status symbol in the last ten years," says Stark. Jette for a week in Thailand, five days in New York, in seven days through the Gobi Desert: that sounds great. But until our soul and our sense of time have arrived there, we usually have to go home again - and stressed out.
Relaxed arrival and departure
Quick stuff everything in the suitcase - and let's go: Who really wants to make a clear cut between everyday life and vacation in his head, rather takes more time, says vacationer Sonnentag. So body and mind have time to adjust to the holiday. Packing and arrival can be celebrated. Who says that a four-hour car ride must be annoying? Already on the way you can enjoy the first cappuccino, stop on a beautiful wooded area and go for a walk, while listening to the thriller that has been on the shelf for so long ...
First sleep late
The Pope does it, the Chancellor too. They stay in bed until they feel really relaxed. Attention: It should not be longer than eight to nine hours! Otherwise you feel limp.
Power Walking
Just 30 to 45 minutes reduce nervousness and reduce stress hormones. At each step put the foot first with the heel, then roll over the entire sole to the big toe. The body is upright, the shoulders are deliberately pulled back and down. The pace: 100 to 120 steps per minute. For experienced: 120 steps or more.
Do nothing
Do nothing for at least half an hour, calming your thoughts. This works with meditation, qigong or just by quietly looking at clouds or listening to nature. What happens in me? Anyone who knows his condition is easier to enjoy life.
To try something new
What have you been longing for? What interests you already longer? Time for a little thrill. Let's try what climbing on the climbing wall feels like. Buy lots of exotic ingredients and cook a dish you have never cooked before. Distracts from possible thought loops around the job.
time for me
Time for rest, reading, listening to music, calming the nerves. Ideal when a fragrance lamp exudes calming aromas. These are warm and sweet scents such as rosewood, basil, carnation. You can also drip ayurvedic Vata aromatic oil (from the health food store) on a tissue and put this under the pillow. Before falling asleep, smell it a few times.
Shirin-Yoku
Translated from the Japanese, the term "forest-bathing" is behind it. This does not mean rolling around in pine needles or embracing tree trunks, but rather simply signifying a stay in nature, preferably near trees. This demonstrably reduces stress and relaxes, say Japanese scientist Yuko Tsunetsugu and her colleagues. In studies, they showed that people who spend a few minutes walking or even looking at trees in the forest each day have significantly lower blood pressure and lower concentration of the stress hormone cortisol, and experience less tension, anger and fatigue than people who are constantly struggling in gray buildings. Nothing out! And if that is not possible? At least a few postcards with trees hanging next to the desk - relaxed, according to the Japanese, too.
Tension-relaxation meditation
Stand upright, feet shoulder width apart, loose in the knees, shoulders and hips, eyes closed. Now breathe deeply through your nose and let the air flow back in through the nose while inhaling, the body is allowed to move in shoulders and hips.It is not important to breathe regularly, but more importantly, breathing is quick and intense. The main thing is that the blood is optimally enriched with oxygen. Attention! Duration: 3 minutes. Then stretch and loll extensively, making sure that you stretch your whole body as you would when waking up in bed. Duration: 2 minutes. Now sit down, preferably with upright back, not ajar. Close your eyes and watch calm and without evaluation for 5 minutes the inflow and outflow of your breath.
Regulate the heart qi
Stand upright, feet hip-width and parallel. The arms hang loosely next to the body. Breathe a few times to calm down. Imagine yourself getting off the ground. This creates a gentle impulse. Become straight while taking a deep breath and let your arms rise sideways with your palms down to chest level. Slowly turn your arms, starting in the shoulder girdle, so that your palms face forward, then up. Now swing your hands over your chest so that your palms are pointing down and your fingertips are almost touching. Now lower your arms again, giving an inner or audible "haaaaaa". Stand for a few breaths, then repeat the exercise a few times.
When waking up
Watch the breath for a few breaths before jumping out of the feathers.
In the shower
Consciously perceiving the scent of the soap, lathering our body full of sensuality and then feeling the water running over our arms and legs.
Morning in front of the computer
Take a deep breath each time you take a new step. On the phone comes a little green dot. A reminder to pause for a moment before taking off. Increases presence - and concentration!
When walking (to the copier, to the coffee machine, to the canteen)
Focus briefly on the feet as they sit up, roll off, put on again, roll off.
Shortly after the lunch break
Against the energy low: Prithivi-Finger-Mudra. The palms show at chest height, the fingers point loosely forward. Now put the fingertips of thumb and ring finger of each hand together, the other fingers (small, middle and index fingers) are stretched. Hold for a minute.
Driving home (in the car, on the train or on the bike)
Pay attention to the posture. How do we sit there? Like a lax potato sack? Or upright, with relaxed shoulders, a light smile, and unclenched hands?
In the evening in front of the TV or just before falling asleep in bed
Using aromatic oil (for example, lavender) to rip your hair. The scalp with all ten fingertips massage as in hair washing.
