(This post is part of an ongoing “Give Yourself a Break” series)

There was a point several years back that I was, well… maxed out. By that, I mean appointments for school/work/fun back-to-back and day-in-day-out. There’s only so long that a person can go without relaxation. I soon realized this and knew that simplifying my schedule and commitments would not only allow me peace of mind, but make me a better friend to pals and family. Here I stand on the other, sunnier side of the street, and there are a variety of things which keep me here. One of them is, television.

I’ve never been much of a movie or TV watcher, but I do thoroughly enjoy a few hours in front of the boob tube when something of high quality is playing (a rarity, I know). I was already exercising at the gym, which was (and still is) an effective sanctuary where I could decompress. I did, however, need space and time to put my mind at near-total ease. Television was the cure folks, yes television.

I made it a point to flop down on the couch (space) in front of the tv whenever I had been running at full steam during the day (time). Let me tell you, it did wonders for my mental clarity. Coupled with the exercise I had already been active with on a regular basis, I reduced my blood pressure and laughed a lot more.

I should say, that I’ve always been an avid artist and reader/researcher, so tv was added in to that mix. By no means did I replace any enriching activities with tv, but rather they compliment each other. Harmony my friends, that’s what it’s about when it comes to balancing work life with personal life. Be good to yourself, no matter what.

Which relaxing, recreational things do you partake in to wind down from an intense day?

photo credit: Flickr user pictobox

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(This post is part of an ongoing “Give Yourself a Break” series)

Has your personal life changed from a luscious green landscape of fun, into a drab, flat-lining flatland of fluid routine? I’m hoping you’re answering nay, but there is indeed a much too large percentage of workers who unknowingly extinguished a youthful fire inside with a gradual dose of cold, wet, overbearing work-related committments. I urge you to today, think back to a time when you first started out of school and into “the real world”. Think back to that time and remember what it is was that you wanted to do and wanted out of your coming years. Go for it…

Keep thinking…

Still…

Okay, glad to have you back. Now, I ask that you compare your current situation to your dreams as a younger you. Are you really on the path you want to be?

I’m going to assume there are some, or many things you wish to reclaim about who you want to be. There are a vast array of personal development exercises one can do to embark on to create long term satisfaction, but I’ve boiled them all down to the ones I feel are of most help.

- Write down your goals. Writing something down on paper (not a computer!) creates a physical, existing commitment to yourself. You’d be surprised at how effective this is.

- If what you’re doing isn’t working, change it up! A new job, and new living environment, or maybe just a new food regimen; these are all changes that stimulate creativity and awareness and understanding of one’s self.

- Undergo a physical transformation. No, I’m not saying you should go under the knife! I’m saying quite the opposite here. If you’re not engaging in an exercise routine, you’re missing out on an extremely satisfying part of life. Don’t tell me you don’t have time because everyone can make 15 minutes every other day for the treadmill, weight rack, etc. When I started training in the gym several hours a week, it revolutionized my life for the better in so many ways.

- Set aside 30 minutes a day; for personal communication. Stay in touch with friends and family, and make new relationship (if you wish). Talking with others is therapeutic and shows that you care.

- Be like Nike and just do it. Want to join a bowling league? Do it! Want to sky dive? Do it! Don’t just dream about something, make it a reality through methodical planning and action. Life eventually ends, so take advantage of it while you can

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(This post is part of an ongoing “Give Yourself a Break” series)

A mild-mannered, well-intentioned employee can be unwillingly transformed into the embodiment of bad behavior when the right amount of stress and frustration are dumped into the mix of a day at the office. Sound familiar? Chances are, you’ve witnessed a multitude of meltdowns in your day and had a few lapses in emotional restraint yourself. Today, make a commitment to never be that person!

I know, we’re humans and some reactions just can’t be helped, right? Wrong! There is plenty you can do to prevent an stress-fueled outburst on the job.

Allow to me to pose a question: been in a relationship before? Even if not, you’ve heard of the things that constitute a relationship and how trouble in paradise cruises in when arguments spark and flame. “Relationship experts” suggest time and time again that the best way to avoid the perfect storm and ensure smooth sailing is to take a split second to reflect when we begin to feel anger. Follow on that note, think of your time behind the desk as a relationship with, well… yourself.

When the flame of frustration begins to kindle deep down inside, mentally hit on the following 5 points.

Stop, drop, and think. Stop plugging ahead, drop what you’re doing, and understand the situation that is causing you to feel like you’re about to lose it.

Remove yourself from the situation. Go outside and get a breath of air, walk down the hall, visit the restroom (anything to physically move your focus elsewhere.)

Visualize what the situation would be if you were to inappropriately burst out. Quite often, the potential embarrassment will stop you from going over the edge.

Write down why you became angry. Writing down our emotions can be very beneficial; this is why diaries are therapeutic.

Resolve to make it through the rest of the day without negative emotions and reward yourself with exercise or a similar, healthy activity which helps to stimulate decompression.

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(This post is part of an ongoing “Give Yourself a Break” series)

An often over-looked area of having a better work life is ergonomics. Uncomfortable employees can’t work as well as comfortable ones can, and the differences in health speak for themselves. Take the initiative today, with the following 5 tips, to feel great at work.

1. No long-distance relationships with your desk.

Keep things you need like scissors, phone receiver, etc., close enough within reach that you won’t need to spend time and effort stretching for them. Too much awkward reaching over the course of time will takes it toll, physically.

2. Don’t be afraid of heights.

I’m a big guy with long legs, so I take that into account when adjusting the height on my chair, monitor and desk. Whether you’re under 5 foot, average, or a walking giant like me; make sure the height of your personal work environment compliments you.

3. Lumbar, baby.

Back pain is an overwhelmingly common complaint by people all over the world. Without proper attention, lumbar (lower back) area discomfort can become a nightmare. Use a chair that contours to your body shape and/or utilize a soft pillow made for this purpose.

4. Easy come, easy go.

Sitting down at, and getting up from one’s desk happens hundreds of times a month; translating into thousands of times a year. These entries to and exits of personal workspace areas should be effortless. Minimize clutter in the way, so body contortions will be avoided.

5. Watch the hands, pal.

Healthy paws mean increased productivity and of course less stress. Decreasing the risk of carpal tunnel and other hand ailments is easy. By having a mouse that fits the hand well, a keyboard not too far away (see #1), and shoulders that can drop to a relaxed position, long lasting comfort will ensue.

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This post is part of an ongoing series focused on how you can help yourself mentally and physically by… you guessed it - taking a break.

Headaches are not uncommon, but those working with computer monitors or screens of some sort for an extended period of time (8+ hour work day) often experience headaches more frequently that folks whom spend their days outdoors or away from artificial light (monitors).

Wikipedia defines a headache as:

A headache (cephalalgia in medical terminology) is a condition of pain in the head; sometimes neck or upper back pain may also be interpreted as a headache. It ranks amongst the most common local pain complaints.

The vast majority of headaches are benign and self-limiting. Common causes are tension, migraine, eye strain, dehydration, low blood sugar, and sinusitis. Much rarer are headaches due to life-threatening conditions such as meningitis, encephalitis, cerebral aneurysms, and brain tumors. When the headache occurs in conjunction with a head injury the cause is usually quite evident.

Notice that the mentioned causes of headaches are common factors in the day of a modern professional. We all can’t change jobs tomorrow, nor would most of us want to. So, is getting a headache just part of being employed? No! There is plenty you can do to reduce being prone to pain in the brain.

• Get up from your desk at least once an hour, for 5-10 minutes. Stretching during this time is greatly beneficial. These breaks also improve your mental state. By allowing yourself to be a different physical location than your work area, your mind can also travel somewhat outside of work.
• Have any monitors’ brightness and contrast set to a comfortable level, for your eyes. This takes under a minute and can provide a lifetime of better eyesight and less headaches.
• Identify and correct ergonomic issues with your common work areas/station. Often a slight adjustment to the chair that sits too high, the mouse that’s too far away, or the painful elbow rest, can do worlds of good for you.
• Get a good night’s rest before coming into work. Millions of people around the world do not spend enough time asleep in a quality bed, and it affects them negatively. Make it a point to fall asleep at a decent hour and get into a sleep pattern/rhythm. Think of this as refueling for the next day.
• Stay properly hydrated throughout the day. This does not mean to load up on soda and coffee; in fact it’s quite the opposite. Decaf beverages or fluids high in antioxidants are prime candidates to keep you energized and ward off a dreaded headache. Water and herbal teas are what I drink during business hours and beyond.

These are just 5 of many things you can do, and I invite you to add to the list via commenting on this post. I will say though, that by introducing these tips into the way you go about work, you’ll find that headaches occur less often and can quite possibly become a thing of the past

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