How to Shut Down After Work

A fast pace of life can cause serious illnesses. Every day you should find a moment to calm down. Moderate stress helps your body adapt to the environment. In essence, it fulfils a positive function because it pushes to the body to act. However, if its impact is long lasting, it can be detrimental to your health. Unfortunately, stress is something we have to deal with every day. It may be caused by family relationships, conflicts at work and many other things.

The human body, which has to be ready to cope with unforeseen situations at all times, is in a state of constant excitement and willingness to act. It produces large amounts of energy, the circulatory system and glands work “at high speed” and the muscles are tight. If this accumulated energy doesn’t find an outlet, you can become upset and aggressive.

Constant mobilization of the body weakens the immune system and, therefore, stress is increasingly often named as the cause of many diseases. That is why it is so important to know the techniques of relaxation and be able to reduce the negative effects of stress. Try to find a moment to calm down and relax every day.

Breath in, breath out

In the fight against stress, it helps to breathe properly. Lie down comfortably and watch your breath. Exhale, wait a moment, then inhale so that the diaphragm is raised from your chest. Repeat this cycle for a few minutes focusing on your breath. Then try to stretch and relax your muscles. After inhaling, hold the air in your lungs and tighten your muscles.

When exhaling, try to relax as much as possible — start with your feet, slowly moving to your shoulders, neck and face muscles. After a few minutes, you will feel a pleasant, relaxing warmth. Mastering the art of breathing is the basis of meditation. It is difficult to determine exactly what kind of meditation is best, as it can involve anything from being in touch with nature to simply pray.

You will need to find a secluded, peaceful place where no one will disturb you. Wear loose, simple clothes and assume a comfortable position. Focus on breathing and allow your thoughts to flow freely. Do not fight negative emotions, try to adopt the attitude of a passive observer. The next step may be visualizing or talking with yourself through images. Try to imagine pleasant scenes and concentrate not only on the image but also on the sounds and feelings. Such a remedy for stress is becoming a technique of choice for many people. Yoga is not just an exercise but an entire philosophy of life.

It improves physical fitness, teaches body and breath control, allows you to live in harmony with yourself. Tai-chi, on the other hand, is based on the premise that the uninterrupted flow of the chi energy chi through the body is a guarantee of good health. This form of ‘gymnastics’, which involves repetition of movement sequences to remove blockages, teaches conscious stretching and muscle relaxation, which are valuable skills in combating stress.

Doing sports is another way to regain inner harmony. Physical exercise stimulates blood circulation, eliminates tension and causes the secretion of endorphins — substances that improve your mood. It is also important to have a proper diet. It must be abundant in vitamins B, B6 and magnesium. Limit your intake of sugar and caffeinated beverages. They improve your activity only for a moment, and when they stop working you become immersed in even greater apathy and feel discouraged.

A Hindu proverb says that everyone is a house with four rooms, i.e. a physical, a mental, an emotional, and a spiritual room. Just as a man takes care of the whole house, he should take care of the four “rooms” inside him. In order to maintain good health and well-being and to combat various illnesses, it is necessary to clean the body from time to time, but one should also improve the mind and strengthen the spirit. A person who is happy and prepared to overcome the obstacles that they may encounter in life will be better able to cope with illness. Because man is not just a body. Very often it is mental problems that are the cause of somatic ailments.

Herbs for inner peace.

Easy to say, harder to do, but it is not impossible. We should fight suffering and sadness. How? Biotherapists and psychologists know many different ways. One of them is taking advantage of the calming properties of herbal mixtures.

Bacillus flower infusion.

It is particularly effective for people suffering from insomnia and anxiety. To prepare the infusion — put one tablespoon of lemon balm into a cup of boiling water, cover and set aside for 15 minutes. Drink half a glass of the infusion three or four times a day.

Hop cones infusion.

It is very effective for those with excessive excitability and mood swings. Put one tablespoon of hop cones into one glass of boiling water, cover and set aside for fifteen minutes. Strain and drink a third of a glass of the infusion three times a day.

Chamomile mixture.

Mix equal quantities of chamomile, marjoram herbs, peppermint leaves and caraway seeds. Put one tablespoon of the mixture into one glass of boiling water. Cover and set aside for fifteen minutes. Drink half a glass of the infusion three times a day before meals.

How to live peacefully?

If the reason for our sorrows is the way that we think, we can help ourselves by changing it. To correct errors in thinking, start keeping a list of everyday activities. Plan simple things in the beginning. Tick everything that you have done. Emphasize the things that you are especially proud of and those that made you happy. If you notice that you are sad, remember what kind of thought caused the negative emotion. Everyone has such thoughts sometimes, but melancholic people tend to encounter them very often. Negative opinions about yourself usually come from comparisons with other people who seem to be more attractive, smarter, more resourceful. Self-criticism and self-blame cause a person to focus on their shortcomings, but we should not take responsibility for negative events.

What to do after a stressful day at work?

Do you sometimes feel that after a stressful day at work your arms are aching, your back and body are tense and you cannot relax? If so, it means that you urgently need relaxation training. Stressful events make our whole body ready to fight. When we become very stressed, our muscles tighten and, therefore, need relaxation and rest in the evening. There are many methods of relaxation.

● Taking a hot bath is a great form of relaxation, especially on a cold winter day when there is no possibility of going out for a long walk or running in the park. Hot baths are relaxing and stimulate circulation.

● Sport is a great way to relax after a day spent working on a project, office work or intellectual activity.

● Schultz’s autogenic training is a proven method of relaxation training. It consists of repeatedly saying:  Relax your hand (and then another part of your body), your hand is heavy, very heavy. The feeling of gravity is related to the relaxation of tension. Of course, this method allows us to relax various muscles.

● Jacobson’s training — a method similar to autogenic training, but recommended for those who like physical activity and may feel tired of the monotony of autogenic Schultz training. It involves stretching and loosening individual muscle groups. After an intense tension, the feeling of relief associated with relaxation is a very noticeable and extremely soothing experience. The training can be done while lying down at first. It is very helpful not only for stressed people but also those that have trouble falling asleep.

● Visualization is a method that helps you to both relax after a hard day’s work and, in some cases, when you are afraid of something. Imagining a safe place or a soothing image associated with pleasant memories reduces the level of tension and anxiety. If we feel the tension in a particular part of the body, we can also visualize, for example, wiping out the tension — with a sponge or eraser. We may also try to make hand movements similar to those that we would have made if such a sponge or eraser was in our hands.

Remember that the most effective method is to find a balance between your job and personal life. You can read about it here.