relaxation

Wash the Dishes — You’ll Feel Better

By in Living Well Tags: ,

DishesInSink

Feeling stressed at work? Not sure what you should do to relax? Well, here’s your answer. Go wash some dishes in your office kitchen.

A recent study suggests that washing dishes can be a relaxing experience – but only if you do it the right way. Here’s what researchers found:

  • Study participants who focused on the sensory aspects of the experience (including the slippery feel of the dishes, the smell of the soap, the warmth of the water, etc.) felt less nervous and more inspired after completing the task.
  • Study participants who only focused on washing the dishes properly experienced no change. If they were feeling lousy before washing the dishes, they felt just as lousy afterwards.

So go ahead and wash those dishes that your coworkers left in the sink! Just make sure you do it the right way. Take your time and really enjoy the soapy experience!

 

Lukits, A. (2015, September 29). Wash the Dishes While You Cleanse Your Mind. The Wall Street Journal, p. D4.

 

 

Forget New Year’s Resolutions – Here Are Five Beneficial Things That You’ll Actually Want to Do in 2022

By in Learning, Living Well Tags: , , ,

Happy_With_Resolutions

New Year’s resolutions are often hard to keep. The majority of the time, people aren’t able to stick to the resolutions they make – maybe because they aren’t sure what they need to do to achieve them, or because they set their expectations too high. It can be difficult and stressful.

2021 was a hard year for a lot of people. So maybe we should cut ourselves some slack, and avoid making tough, demanding New Year’s resolutions this year. Instead, why not resolve to do things that are both fun and beneficial to our careers? Author Lea McLeod has a few suggestions:

  • Learn about something you’ve always been interested in that has nothing to do with your work – Have you always been interested in learning more about something random, like puppetry, interior design, classic car restoration, or hydroponic gardening? Well if so, you should go for it! Not only will it be fun and personally rewarding, it will also benefit you at work by making you more curious and creative. Plus, who knows how you might be able to apply those new skills? They might just come in handy on your next work project!
  • Ask to take on a task at work that seems enjoyable (even if it’s not in your area) – Is there something that you would like to try doing at work, even though it’s not in your area of expertise? Ask your manager if you could try it out. Even if it doesn’t end up being a good fit for you, you’ll still learn something new and hopefully enjoy the experience. In addition, your manager will admire you for wanting to try new things.
  • Get technical – Try to learn a new technical skill. And make sure it’s something that you’ve always been interested in learning, so that it’s an enjoyable process! Maybe you’ve always wanted to learn more about Photoshop. Or maybe there’s a new app for your phone that you’ve been dying to try. It doesn’t need to be directly related to your work. Getting more technologically-savvy is always beneficial, no matter what type of technical skill you’re learning.
  • Read a few books – Try to read a few books this year that will inspire you and make you think. Choose books that really interest you, so you’ll stick with them (even if you’re not a big reader). The intellectual stimulation that comes from reading a good book will help you to be a more effective employee.
  • Unplug for a weekend – For one weekend, try to unplug from all of your devices. Don’t look at your work email. Don’t look at social media. Just take a break, and spend your time doing offline activities that you really enjoy. Enjoying a weekend away from work and other responsibilities will help to prevent burnout, and will make you a more productive, engaged employee.

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McLeod, L. (n.d.). 5 career-boosting New Year’s resolutions you’ll actually want to keep. The Muse. Retrieved from: https://www.themuse.com/advice/5-careerboosting-new-years-resolutions-youll-actually-want-to-keep

Take a Vacation!

By in Living Well, Travel Tags: ,

Cabin_on_Lake

This has been a difficult year for everyone. There have been a lot of challenges. It’s been stressful and tiring. And I think we could all use a break.

This is one of the biggest reasons why psychologist Art Markman suggests that taking a vacation this summer is so important. After the year that we’ve had, we need to relax. In addition, taking a vacation will make us better employees! Research has shown that when people are rested, they’re better able to bounce back from setbacks, generate creative solutions, and get work done.

But according to Markman, you need to do this right. You can’t just go swimming at a nearby lake for the day. You need to take a truly restorative vacation. Here’s what he suggests:

  • Do some planning – If possible, Markman suggests that you plan to take your vacation about three months from now. Research suggests that you’ll be more likely to commit to taking a vacation if you have some time to plan. In addition, when a vacation is taking place three months or more in the future, you can spend your time thinking about all the fun you’ll have, instead of worrying about specific details.
  • Take a week off – It can sometimes take a couple days to stop thinking and worrying about work. So you should take a week off, if possible. Give yourself the time to savor the fact that you’re truly on vacation.
  • Leave your house – “Staycations” can be fun and they’re certainly economical. But according to Markman, if you spend your vacation at home, you won’t be able to completely relax. You’ll notice the laundry that needs to be done, the dishes that need to be washed, etc. Getting away from all of that will give you the break you need.
  • Prepare your coworkers – Talk to your manager about the time that you’re planning to take off and the projects that you’re working on. Make sure that your managers and coworkers have the information they need to manage any issues that might come up while you’re away. If your coworkers are prepared, things will run smoothly in your absence, and you won’t have to worry about what you’ll be coming back to.
  • Put that phone away – When you’re on vacation, don’t read your work emails, messages, etc. Remember that you’ve given your coworkers the information they need to keep things running in your absence. So trust them to do their jobs, and stop checking your phone.

Now if it’s just not possible for you to take a week off this summer, Markman suggests using a personal day now and then. Taking one day off isn’t as restorative as taking a week off, but it can still be very beneficial. Just make sure not to spend the whole time running errands. Markman suggests using half of the day to get some tasks done (so they’re not hanging over your head) and the other half on things that make you feel rested and happy, like spending time with a friend, going for a hike, or reading a good book. Enjoy!

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Markman, A. (2021, May 12). We all really need a vacation. Here’s how to make the most of it. Harvard Business Review. Retrieved from: https://hbr.org/2021/05/we-all-really-need-a-vacation-heres-how-to-make-the-most-of-it

Use Your Vacation Time

By in Living Well Tags: , , , ,

Two beach chairs and colorful umbrella

Working Americans don’t tend to use all of their vacation days. A recent study indicated that more than half of Americans don’t use all of their time off.

These employees often report feeling stressed about the notion of taking time away from the office. They claim that they’re too busy with projects, things would fall apart at the office without them, or their bosses might think less of them.

In truth, however, research has shown that vacations generally have an extremely beneficial effect. People who use their vacation days tend to be more productive and successful – not less.

  • Vacations make you more energetic and motivated – Having time away from the office can help you to feel more energetic, enthusiastic, and motivated when you return. Having the opportunity to rest and relax will help you to be a more creative and productive employee.
  • Vacations help you to gain perspective – If you’re always bogged down in your everyday tasks and worries, you’ll never have the opportunity to reflect on your career and where it’s headed. Gaining a little perspective can help you to adjust your course, if needed.
  • Vacations help you to get ahead – When you return to the office after a vacation feeling relaxed, motivated, and energized, your boss will take notice. And that could make all the difference if you’re working towards a promotion.

So go ahead and use your vacation time! Not only will you get a much-needed break from the office, you’ll also be more productive, motivated, creative, and successful.

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Lastoe, S. (n.d.). Why taking all of your vacation days gets you ahead, according to career coaches. The Muse. Retrieved from: https://www.themuse.com/advice/why-taking-all-of-your-vacation-days-gets-you-ahead-according-to-career-coaches

Holiday Stress – And Cat Videos

By in Holidays and Celebrations Tags: , ,

happy cat looks up

A few years ago, I wrote an article about the soothing nature of cat videos. A researcher at Indiana University found that people who watch cat videos reported feeling less stressed, negative, and anxious. Videos of adorable cats helped to make viewers feel more positive and energetic.

Now I don’t know about you, but I think the holiday season can be a stressful time of year. You’ve still got all of your regular work to do at the office, but you also have so many things to get done in your off-hours. It can sometimes feel a little exhausting and overwhelming.

So if you’re feeling some holiday stress (like I am), I thought it might be a good idea for us all to take a couple minutes to enjoy a cat video. I posted a particularly nice one below. Watch and enjoy! And I hope you have a happy (and relaxing) holiday!

Transform Any Weekend Into a Revitalizing Vacation

By in Living Well Tags: , ,

Relaxing_on_Weekend

Do you often feel worn out at the end of your workweek? Do you wish you could take a vacation, but you don’t have the time, energy, or money to plan one? Well, here’s some good news! It’s possible to turn any weekend into a refreshing, revitalizing, mini vacation! Just follow these steps:

  • Free up your time – I’m sure you probably have chores that you’ve got to get done over the weekend. But if possible, try to get some of them done during the workweek (either before or after work). Your goal is to free up as much of your weekend time as possible. You need to have time to relax, without a long “to-do” list staring you in the face.
  • Act like a tourist – Once you’ve freed up some time, you can act like a tourist! There are probably a lot of cool places in your area that you’ve never been to. Go see them! Or, if you don’t feel like making any definite plans, just go to an interesting area or a neighboring town, wander around, and see the sights.
  • Get comfy – Is there anything more soothing and revitalizing than comfy clothes? I think not. So put on your favorite t-shirt and your softest pair of pajama pants, sit down in your comfiest chair, allow yourself the luxury of losing track of time, and relax.
  • Do fun things around the house – Do you like to sit on your couch and read? Do you like to garden? Do you like to cut up old clothing and then try to sew it back together in a cool, fashionable way? (That’s probably just me.) Think about the hobbies that you never seem to have time for, and then give yourself the time to indulge in those activities.
  • Eat something new – If you like to cook, try a new recipe. If you hate to cook, try a new restaurant. You don’t have to travel to try new types of food. You just need to be a little adventurous.

Transforming your weekend into a relaxing mini vacation is not only fun – it’s also good for your mental and physical health. So relax and enjoy yourself! If you allow yourself some time to de-stress, you’ll be well-rested and ready for work on Monday.

 

Breaux, A. (2015, June 20). Turn any regular weekend into a refreshing mini vacation: 5 ideas. Apartment Therapy. Retrieved from: https://www.apartmenttherapy.com/turn-any-regular-weekend-into-a-refreshing-mini-vacation-220345

Smiling Is Good for You

By in Living Well Tags: , ,

Smiling_Guy

Work can be stressful. And stress can be really debilitating, both physically and emotionally. So it’s a good idea to try and cope with it. You could do that by exercising, using relaxation techniques, talking to a friend, or looking at some trees. Or, you could smile. It turns out that smiling has many beneficial effects.

According to research, smiling does all of the following:

  • It relaxes you, it alleviates pain, and it makes you feel happy. Smiling causes dopamine, endorphins, and serotonin to be released in your brain. These neurotransmitters help combat feelings of stress by making you feel more relaxed, and lowering your heart rate and blood pressure. Endorphins also act as a natural pain reliever (just in case you’re experiencing some aches and pains along with your stress). And serotonin acts as an anti-depressant. It can help to make you feel happier.
  • It makes other people find you more likeable. Research has shown that smiling faces are viewed as significantly more likable and attractive than faces with serious expressions. So smiling could help you to form new relationships and strengthen your existing ones.
  • It makes other people smile. Smiling is actually contagious. When you smile at people, they will most likely smile back (perhaps without even realizing that they’re doing it). So by smiling, you’re benefiting everyone around you!
  • It makes you live longer. Yep, it’s true. A 2010 study found that people who smile frequently and enthusiastically tend to live longer than those who don’t.

So no matter how stressed you might be feeling, try to smile. It will help you to live a happier, calmer, longer life.

 

Stevenson, S. (2012, June 25). There’s magic in your smile. Psychology Today. Retrieved from: https://www.psychologytoday.com/us/blog/cutting-edge-leadership/201206/there-s-magic-in-your-smile

Need to Relax? Look at Some Trees.

By in Living Well Tags: , ,

Trees

Do you ever feel stressed when you’re at work? If you do, researchers have a suggestion for you. Try looking at some trees.

A new study suggests that just looking at trees makes stressed-out people feel more calm and relaxed. So you don’t need to take a walk in the woods. You don’t even need to leave your office! Just watching a short video that features trees will apparently do the trick.

In the study, 160 research subjects were put into a stressful situation. (They had to prepare a speech and solve math problems in front of judges.) Once they were properly stressed out, they were shown one of ten videos. The videos showed cityscapes with varying amounts of trees. The subjects who saw cityscapes with lots of trees reported feeling much more relaxed than the subjects who saw cityscapes with very few trees. So just watching trees reduced their level of stress.

Will this work for you? Who knows? But it’s certainly an easy thing to try! I’ve posted a video taken at Redwood National Park. Check it out and see how those trees make you feel!

 

Tatera, K. (2016, May 10). Just looking at trees can reduce your stress levels, study finds. The Science Explorer. Retrieved from: http://thescienceexplorer.com/brain-and-body/just-looking-trees-can-reduce-your-stress-levels-study-finds

Relaxing With Your Kids?

By in Communication, Living Well, Relationship Awareness Tags: , , ,

Relaxing_With_Kids

It’s the middle of summer and you have a bit of time for yourself. However, it looks like you won’t have that break after all. Summer means no school, and no school means the kids are home. There they are running around and– oh gosh, there goes your mother’s favorite vase.

But don’t let those kids stop you from having your fun! Here are some relaxation techniques you can do, even with the extra presence of a few little rascals. And if you don’t have any kids, that’s fine! Take some time to try these activities on your own or with a few friends.

Step outside and get some fresh air. Studies show that fresh air can reduce stress significantly and increase productivity. Let your kids run around and burn off some energy while you sit back and relax with a new book.

It’s time to blow off steam. Scream your heart out on roller coasters, overcome your fears, and burn a few calories while you’re at it. Waiting in line is worth it if it boosts your mood or gives you some extra bonding moments.

All that beneficial fresh air (and finally putting down your phone for a couple of days) will allow you to relax and socialize with others, and you’ll get some extra hours of sleep in. Plus, it will appeal to your sense of adventure.

Just like you, kids get stressed as well. Take some time to stretch and embrace your tranquility with your little ones. Studies show that meditation with your kids will improve test scores and good habits, teaching kids to be more compassionate.

Ever hear of baking therapy? It might be messy, but it’s a good way to take your mind off things for a while. Small projects increase relaxation and happiness, and having a creative outlook will improve your sense of well-being and control over your life.

 

Burnout at Work and How to Recover

By in Living Well Tags: , ,

Burnout

Burnout is a serious problem for a lot of people with demanding jobs. Stress and overwork can cause people to become exhausted and unhappy. They worry non-stop, lose interest in other activities, stop taking care of themselves outside of work, and feel pessimistic, frustrated, and disillusioned.

And ultimately, people suffering from burnout often experience difficulties at work. Even though they’re putting in a tremendous amount of effort, it’s not something that can be sustained. So eventually, burnout often results in reduced productivity, a drop in motivation, and more frequent conflicts with coworkers.

So what should you do if you’re experiencing burnout or you feel like you’re starting to head in that direction? Here are a few suggestions:

  • Take breaks during the workday – Allow yourself time to step away from your desk and clear your head. Even short breaks can be very restorative.
  • Make time for relaxation – Once you leave the office, stop working. Use that time to engage in some sort of relaxing activity – whatever you enjoy! Read a book, take a walk, watch a movie, or go out to eat with a friend. And during this time, don’t read or answer work emails. You need to separate yourself from work, and take time to relax and unwind.
  • Take up a hobby – Find something outside of work that you’re passionate about, and start devoting some of your time to that endeavor. It will help you feel more energized and engaged.
  • Know when to say “when” – If your workload is simply too heavy to manage, you need to lighten the load. Delegate work to others if possible. Talk to your manager about prioritizing your work, and then focus on the most important items. And don’t take on new projects without giving them careful consideration first.
  • Get some sleep – Try to get at least six hours of sleep each night. Getting the right amount of sleep will help you feel more productive, positive, and effective.

 

Gerry, L. M. (2013, April 1). 10 signs you’re burning out – and what to do about it. Forbes. Retrieved from https://www.forbes.com/sites/learnvest/2013/04/01/10-signs-youre-burning-out-and-what-to-do-about-it/#71d0a35e625b

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