HOW TO HELP OUR BODY AND BRAIN RELAX AFTER THE WORKING DAY

Everyone needs a break at the end of a long day at work. Backaches, headaches, migraines, fatigue, laziness, are the problems that can befall us from the workload in the office. If we don’t find a way to “clear” the stress, it will build up in our body and at some point we may “overheat”.

Feeling constantly tired and tense is common for many people. This is mainly due to the lack of time for a full-fledged rest. If you don’t take time for yourself, stress gradually builds up. Instead of sitting on the couch in the evening doing nothing useful, a better option is to take some time to unwind after a busy day. Here are some ideas to help you relax and feel refreshed, ready to face the world reborn the next day.

When it comes to stress the cure is only one and its called “recovery” .

We can not avoid all the stress in our everyday life and that’s normal . We even need some stress in order to go forward and to get better and stronger , but we have to learn how to manage it.

Of course when the stress is too much that could be really harmful for us affecting any aspect of our life : our health , our business , our relationship and actually will lead us to bad results .

So in the meaning that we can not avoid all the stress , the way to “cure” it is to learn how to recover from it , and how to help this process .

Let me give you my top 3 rules for better recovery :

Rule 1 : You have to know that there is a time in your day where the work is over.

Try to have your rest time , where you could do whatever you want to .

Enjoying your hobbies
have time with your friends
going for a walk in the nature
doing sport
or whatever makes you happy

Rule 2 : Always try to get a good amount of sleep

There is nothing even closer when it comes to recovery . Of course you have to get calm and relieve the stress from your day first in order to have the best sleep possible . / That’s why you need to stick to Rule 1 /

Rule 3 : You need a proper diet

Giving your body enough nutrients is very crucial for your recovery . Actually the bad eating habits are stress by itself . Your diet could help you a lot maintaining an optimal health , which is crucial when it comes to stress resistance .

Here are some easy ways to relax after work:

Don’t work at home

The first step to relaxation is to stop thinking about work after we get home. Many people continue to pick up their work even at home. Indulging someone’s interests, they cannot relax and continue to work, which is harmful to their emotional state. The rule is to leave all worries behind when leaving the office and not take them home. In this way, we will feel much better emotionally, and this is also very important for the quality of our sleep.

More comfortable clothes

The dress code in some offices further depresses workers and they can’t wait to change clothes when they get home. Even if that’s not the case, there’s nothing better than coming home, taking a shower and putting on something more comfortable than the clothes we’ve been wearing all day.

A walk, exercise

Sitting in the chair all day happens to many workers. This causes swelling of the legs, headaches, back and lower back pain. Exercising after work has a beneficial effect on the joints, and also moves the blood in the body. We can go for a short walk or just go home and try some light exercises.

Hydration

Our body needs at least a liter and a half of water a day to be sufficiently hydrated. If we have a headache or a feeling of exhaustion, this can be due not only to fatigue, but also to a lack of fluids.

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Meditation

Meditation techniques reduce stress and tension. We don’t need to attend yoga and meditation classes. We can simply create a relaxing atmosphere at home. We just need privacy and quiet. We can lie down or recline comfortably, close our eyes and breathe deeply for a few minutes. In this way, we will free ourselves from negative emotions.

Visualization

This is another great way to relax after a hard day at work. It will help us to free ourselves emotionally from everything that worries us. The visualization process requires us to focus on something positive. If we think about some nice object or what we want to achieve, we will feel better. Beach, sea, palm trees, a nice cocktail, as well as any other wonderful pictures will change our consciousness and help us sleep more peacefully.

Good music

Scientists have proven that our favorite music helps us get rid of stress and negative emotions accumulated during the day. There is also so-called “relaxation music” on the Internet, which helps us relax more easily after coming home from work.

Take a hot bath with aromatic bubbles.

Lots of bubbles with a nice aroma. If you don’t have a bath, take a long hot shower, maybe scrub your body with scented soap or body gel. The warmth and pleasant aroma, combined with the feeling of cleanliness, will restore your strength and mood.

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Here we will add an interesting Technique for progressive muscle relaxation

Preparation: To prepare for the relaxation exercises you need a comfortable chair. Use pillows if necessary to keep the head and feet in a comfortable position. If you don’t have a suitable chair, you can use pillows and lean your back against a wall. If you prefer, you can also try the exercises lying down on a comfortable surface, e.g. a bed. You also need a time and place where your privacy will not be disturbed, as mastering relaxation techniques requires you to concentrate on yourself and not on what is around you!

Each relaxation usually lasts about ten minutes. You may find that you prefer a certain type of relaxation. The goal is to acquire the skill of deep relaxation.

Deep relaxation will help you to:

You control the tension
You relax your body
You reduce muscle spasticity

Way of implementation :

Begin to alternately tense and relax the muscle groups
Focus on the muscle, tense until you feel slight discomfort, and hold the tension for 5 seconds while inhaling deeply.
Relax the muscle, exhale and hold the relaxed state for 10 seconds.
In the described sequence, you tense and relax all the specified muscle groups.

After doing muscle relaxation of all muscles, stay still, completely calm and relaxed for a few minutes.

Sequence : / 5 seconds tension then 10 sec relax on every each muscle group one after another /

right palm and forearm – clench the fingers into a fist
right arm – bring the arm to the torso and curl the forearm to tighten the biceps
left palm and forearm – clench the fingers into a fist
left arm – bring the arm to the torso and curl the forearm to tighten the biceps
forehead – raise eyebrows high as in surprise
eyes and cheeks – close eyes and squeeze eyelids
mouth and jaw – open the mouth wide as if yawning
neck – lift the face up as if you want to see something in the sky
shoulders – raise the shoulders to the ears without moving the head
shoulder blades – pull the shoulders back, the chest should be pushed forward
chest and abdomen – take a deep breath so that you feel the chest filling with air
hips – squeeze the buttock muscles as hard as possible
right thigh – tighten the right thigh
right calf – extend the leg forward and pull the toes towards you to stretch the muscle
right foot – tilt the toes as far down as possible
left hip – tighten the left hip
left calf – extend the leg forward and pull the toes towards you to stretch the muscle
left foot – bend the toes as far down as possible

It is necessary to regularly practice the technique of progressive muscle relaxation, so the body will learn how to relax. The practice of progressive muscle relaxation is also recommended for the moments when you do not feel strong anxiety, so you will learn your body to react differently to stress.

Note: If you experience muscle spasms during muscle relaxation exercises, this technique is probably not for you! Consult a physical therapist or neurologist before continuing the exercises.