Want Good Health? Try Doing Nothing!
Stacey O'Connell, CSW, Employee Support Network: Mon, Sep 6th 2010 Even Albert Einstein, despite his compulsive nature, was famous for long afternoon naps under a tree. Throughout history we see that creative, effective and productive people, tend to function in sync with a natural rhythm that defies the typical structure of work all day and sleep at night. Taking breaks is an easy and painless way to work smarter, think better, boost creativity and lose weight. And, it's absolutely free! The problem for most of us is that we've gotten used to overriding those tiny little signals that tell us our body needs to rest. In fact, we pat ourselves on the back for getting that second wind. In the world of stress management and good health, it's that second wind that can hurt you. Unlike Europeans who've mastered the afternoon nap, or our neighbors in South America who take siesta, Americans value the fast pace. As result, we've become the most stressed out nation on the globe next to the Japanese. (There is a debate as to whether or not Americans come first, but who wants to win that argument?) One of the scientists of mind-body medicine, Dr. Ernest Rossi has a theory that the human body cycles about every 90 minutes, after which it needs about 20 minutes rest. The cues, he claims can include the following: -
Feeling overwhelmed or fatigued -
Feeling a need to stretch, yawn or move about -
Finding yourself hesitating or procrastinating, unable to continue work -
Noticing that your body feels tense or fatigued -
Pangs of hunger, a craving for carbohydrates -
Awareness of a need to urinate -
Feeling spaced out; your concentration is poor, your mind wanders -
Feeling depressed or emotionally vulnerable -
Daydreaming -
Slight memory problems, forgetting words that are on the tip of your tongue -
Making careless errors -
Sharp drop in performance and output Most workers today will report experiencing some if not most of the above symptoms. All of which are cues that the body needs to rest. The problem comes when we ignore these cues and go into override. Then we begin to experience the next stage of stress symptoms and the high cost of that second wind: -
Accident proneness, clumsiness -
Judgment errors and bad decisions -
Repeated errors in spelling, typing, computing -
More significant memory problems -
Missing important implications in business, failing to understand jokes and puns -
Flashes of impatience and irritation -
Slips of the tongue, misspeaking -
Interpersonal miscues and social gaffes What happens if we experience these more intense symptoms and still do not rest? The long- term effects of overriding the body's need for rest are a poorer quality of life, disease, and ultimately a shortened life span. The modern workplace presents a continual challenge to stay centered, rested and most of all focused. Today's workers are struggling to balance more intense work and family obligations than previous generations. Unfortunately, it's the downtime or periods of rest that are the first to go when we are juggling multiple obligations. What makes matters worse are that we live in a culture that destroys upon our concentration with cell phones, beepers, and a noisier more intrusive environment. Think about the two mediums that we spend more time with than ever before; the computer and the television; these are natural concentration shorteners as they tend to perform the work our brains used to do and allow us to jump from subject to subject quickly. Our brains become addicted to tasks that require shallow focus. So instead of cycling between deep intense focus and rest, we fall victim to constant static and the incessant chatter inside our heads. Without rest, we become stressed, without concentration, we become "busy brains", automatic pilots of impulsive, restless and reactive behaviors. The human body and brain need down time in order to perform at their optimum level. The good news is that the most effective health and stress management program we can plan is easy to implement. The first step is to pay attention to your own personal cycle. Mind -body theorists report that most people have an energy cycle of about 90 -120 minutes alternating with a need for rest of about 20 minutes. Find out exactly what yours is by paying close attention to the subtle signals your body gives you. If you are a nine to five worker, do not try to sleep at your desk or tell anyone that you were recommended to do so. Instead, plan your lunch or scheduled breaks to coincide with your cycle as best you can. Then use them! One of the newest ways people burn out at work today is to use their breaks to pick up the pace and run errands instead of using them to rest. Many find themselves feeling burned out if too many lunch hours are mixed with business and there is no down time. Keep in mind that rest can be as simple as discontinuing the project you are on, letting your mind, wander, stretching your body, deliberately relaxing your concentration and not reading or looking at the computer. Think of them as reconstitutive pauses throughout the day. If breaks are not an option, then plan your tasks so that when a natural rest cycle comes you are not on the most taxing projects. Alternately, remember that during an energy cycle you can train your brain by utilizing your best times on those projects that require the most focus and creativity. Practice eliminating distractions, fight procrastination, and resist the addiction of the mindless tasks that waste so much time during your peak periods like repeatedly checking email or gossiping with the same co-workers. Plan your day for superior accomplishments and effective rest. Lastly, understand the difference between conspicuous achievement and true achievement. True high performers are those who can succeed without overtaxing or depleting themselves. In high-pressure business everywhere, there are those who win the battle and lose the war. It is the rested, and centered mind and body that can access creativity, express wisdom, apply good judgment, experience the improved performance and better relationships that are characteristic of someone who is working compatibly with their own greatest resource. Stacey O'Connell, CSW is Executive Director of Employee Support Network, a full-service employee assistance program offering employee counseling, work/life referrals and Management/HR consultations. 631-240-4557. |
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