Finding your balance
Reading, walking outside, going to the gym, playing with your children, cooking or spending time with friends are just a few ways that might help you to switch off and fill up with energy, outside of the work environment.
But, do you find yourself sitting in the office, yearning for more time for yourself, or wanting more in life, or perhaps contemplating a sporting challenge to regain balance? There is unfortunately no universal recipe to unwind, because every individual has a unique way of handling and dealing with stress. However, a simple rule applies to most; a healthy harmony between activity and relaxation is necessary to stay fit in both mind and body.
Many of us live in a repetitive cycle of ‘flight or fight’ leading to high cortisol levels, the stress hormone, which if experienced over long periods can make us very ill; with sleep disorders, dizziness, stomach problems, headaches, back pain, allergies and memory disorders, often leading to depression and exhaustion. Taking time to listen to yourself and start to identify these warning signs, breaking out of your repetitive cycle, will enable you to start to build and strengthen your resilience. Life will always present situations, that may tip us over the balance, but it largely depends on your personal attitude how these challenges affect you, determining how long it takes to get through these times. If you are not one of those fortunate people who can bounce off any adversity, there are numerous strategies that can help you manage difficult times in a more productive way.
The ancient Buddhist practice of meditation goes far beyond what appears at first glance and many companies across the world have begun to understand its potential health benefits, and now why many more people are using it to improve their wellbeing. Recent studies have shown that including meditation exercises in your daily routine reduces the production of cortisol and alleviates the feeling of anxiety and fatigue. So, trying at least a couple of these techniques during the day could help you achieve a more effective balance between work and private life.
Since you do not need any specific equipment for these exercises, you can carry them out on your way home, to work, or even at the desk. Here are five quick meditation activities that you can easily integrate into your daily life even if you are busy and stressed!
My top five tips to regain work-life balance:
One-minute meditation
Close your eyes and inhale gently through your nose, exhaling slowly through your mouth. Concentrate on the breath entering your body, your chest rising, your ribs or stomach expanding. On the out breath feel the warm air leave your body, your chest lowering, your diaphragm naturally deflating. Try not to think about anything else other than the mechanics of your breathing. If other thoughts enter, just acknowledge them, let them go, then bring your attention back to your breath.
You may find this difficult at first to concentrate just on your breath, but persevere, as each time it gets easier. The more you understand how you are breathing, the more you will be able to identify when you are not breathing effectively!
Listening consciously
It is easy for the mind to wander during conversations. Instead of thinking about what next to say when a colleague is talking, clear the mind and really listen to what they are saying. Simply try to offer undivided attention without judgement. Gentle acknowledgments throughout their conversation and pausing momentarily before you speak back, will allow you not only to get more information, it can also improve workplace relationships.
This is a particularly good tool to use in difficult conversations or in relationships that you find challenging.
The game of observation
Choose an object near your (for example, it could be your computer mouse, your cup, your glasses, etc.). Pretend to see it for the first time. Pay attention to its shape, texture, and structure. This will start to free your mind from automation and start to reconnect you with everyday objects around you.
As odd as this might sound, we live in a world of automation a lot of the time, doing the same things over and over again without question, consideration or appreciation. If we truly wish to change our behaviour then we really need start becoming aware of what we surround ourselves with and how we interact with things on a daily basis.
Focus on the present
Choose something that you use daily, e.g. the coffee machine in the office, or the shower in your bathroom, and use it as a focal point for a moment of mindfulness. Think of the emotional value it offers you, its mechanics and its purpose. For example, you could consider the exceptional way the coffee machine delivers a warm, energising drink in minutes, or how fortunate you are to have access to clean water and electricity, whilst having an invigorating shower in the morning.
This is another superb tool to bring you back to the present and appreciate the amazing things you have around you. It also helps identify what emotions that simple things in your life evoke in you.
Take a break in the middle of nature
Next time you're having coffee or lunch, take a walk alone in a nearby park or other green area. If possible, leave your smartphone and other electronic devices at the office and focus this time on the nature around you, listening to the sounds you hear and paying close attention to how your body feels. This is a healthy exercise for both the body and the mind because you will also benefit from the physical movement and the opportunity to breathe good air.
With this exercise, you may feel that your body or mind is not as relaxed as you may wish it to be when out in nature, as you may be carrying high levels of cortisol if you have come straight from the office or a stressful situation. This is a really good tool to help you recognise how you are truly feeling and will help you gauge how much more balance you need in your life. This is also a great time to do your breathing exercise!
These are just a few stepping stones to help you create a little bit of time to disconnect and recharge. Once you introduce these daily strategies you will start to experience lower levels of stress and begin to take the first steps to changing the incoherent rhythm of your working life!