Relax: How to relax at work

Most of us are only too well aware that the country has succumbed to an epidemic of work-related stress. The average worker is overworked, burned-out, wound-up and, as a result, taking more time off. And the situation is aggravated because many of us don't know how to relax at work.

One in seven respondents (14 per cent) in a recent survey - Perking up British Office Workers, by Compass Research - said their HR departments needed to lighten up, with this figure rising to nearly one-third (27 per cent) when it came to senior managers.

In sport, the importance of relaxation to an athlete's well-being and performance is well known, but research has also shown the benefits of devoting time to relaxation at work. These include increased energy levels, clarity of thought and perspective, and enhanced concentration skills.

Where do I start?

Creating space for yourself and learning to relax requires you to zero-in on your time management skills. "Time management translates to life management," says Jon Denoris, director of corporate well-being experts Catalyst Health and Fitness. "Once you have this under control, you can begin to find your personal 'window of opportunity' to exercise, relax (massage, yoga or meditation) and prioritise these. It's also important to develop a real sense of personal awareness. Take a step back and ask yourself to what degree stress at work is impacting your health."

Health and diet

Healthy living is an essential part of being able to relax during the day. Exercise produces endorphins that cut stress. Use your lunch break to play sport or swim. If you don't have a gym at work, or a regular work-out doesn't appeal, you can still squeeze in a brisk 10-minute walk around the block.

Eat regular meals and plenty of fruit and vegetables. Bananas, for instance, contain a natural sedative, tryptophan, as well high levels of potassium, which lowers blood pressure. Avoid stimulants such as nicotine or alcohol, which can contribute to mood swings - even the caffeine and sugar in coffee and fizzy drinks will give you a quick rush but will leave you feeling low.

Get into the zone

Some companies provide a de-stressing area to incorporate relaxation into the working day. And whether this takes the shape of a quiet room or trendy breakout area, the critical aspect is that it allows you to go somewhere else for a while, well away from your desk and the hubbub of the office.

The Compass Research study also showed that more than half of those questioned attached greater importance to having a social place to relax and unwind, such as a coffee lounge, than job perks such as childcare and personal trainers.

Feel-good factors

While some well-being activities are decidedly odd, occupational health experts are beginning to acknowledge the value of complementary therapies, such as reflexology and Reiki healing, and are including them in their health service programmes.

Shiatsu massage - working on acupressure points - and aromatherapy can be particularly effective for relaxing tense muscles and restoring emotional balance. Practicing yoga, tai chi and meditation will also significantly lower stress levels and your heart rate to help you cope with a busy day.

Relaxation techniques

Even if you are stuck at your desk, there are a number of stretching and breathing exercises you can do to promote inner calm. Try breathing in deeper and longer with your left hand on your diaphragm to a count of six, hold your breath for six seconds and exhale slowly. Repeat until you feel relaxed.

A good stretching exercise for the neck and back is to sit in a well-supported chair, facing forward and clasping your hands across your shins, pull your knees up to your chest bringing your head down at the same time. Hold this position for a comfortable period and repeat.

Know when to switch off

An important part of relaxing at work is learning to relax at home. Forget about problems at work when you leave the office at the end of the day. Take time out to pursue leisure interests, have fun and spend quality time with your family. All of these activities will help to restore your vitality.

Also, if you've travelled across town for an appointment, resist the urge to immediately dash back to the office - take a leisurely stroll or 15 minute coffee break to gather your thoughts and re-focus.

Where can I get more info?

Books

Body Care, Richard Templar, Capstone Publishing, £6.99, ISBN 1841123927

www.shiatsu.org

Offers a 'find a registered shiatsu practitioner' facility

www.catalysthealth.com

Catalyst Health and Fitness

If you only do five things...

1 Enrol on a time management course

2 Don't take on more work than you can handle

3 Exercise regularly

4 Chat and share a joke with colleagues

5 Practice yoga, tai chi or meditation

Expert's view Jon Denoris on relaxing at work

Jon Denoris is director of corporate well-being experts, Catalyst Health and Fitness.

What are the biggest obstacles to relaxing at work?

Fear of upsetting the current work-place culture, as well as worrying about what others might think are the most common barriers. It takes top-level buy-in to create an organisation where work-life balance exists for real. For example, our recent survey found that almost eight out of 10 (78 per cent) of HR directors only occasionally take a full lunch break. As the champions of work-life balance, they should be leading by example.

How do you relax at work?

Humour. I like to surround myself with people who are positive, funny and energy giving. People who tend to be negative and handle their own stress poorly can often transmit their bad vibes to others. I have learned to avoid people who manage their own stress by taking it out on others. I also teach stressed executives how to better juggle their work/home pressures, which relaxes me at the same time. We actually start off with a juggling session to ease tension and get into the spirit of things.

What do you advise as an instant workplace stress-buster?

A mid-afternoon, 10-minute brisk walk round the block. This acts as a powerful energiser and is much better than caffeine. The timing of a quick break like this is important too. By this point in the day, an abundance of stress hormones have built up naturally. A brisk walk helps to release this tension.

What should be avoided?

Don't put off stress management and leave it until the weekend. Storing stress up to be dealt with at a later date just does not work. To be effective, any form of stress management needs to happen as close to the stressful event as possible.