Most of us feel that we work too hard and that we don’t have enough breaks during our working day. The time between 8am and 7pm is a blur that only ends when we unlock the front door at night.
We generally give time pressure as the main reason for the stress in our work day. But a lack of time is not the only reason. Most of us simply do not know how to take a lunch or coffee break.
When we do have a little time, we end up scrolling through emails with coffee cup in hand, talking about work with colleagues or playing computer games. Often we even drift back into work without realizing it. Yes, we are often dragged back to work by ourselves, not by the boss.
Where to start?
Taking quality breaks is good for company productivity as well as your heart and soul. (Click here to see some research)
Reminding yourself that taking good breaks will make money and save you from a heart attack will no doubt motivate you to start changing the way you work.
As a first step, take the 2×2 test.Try two of the techniques described below for two days. Afterwards, leave a comment about your experiences or email me at getheadspace@gmail.com. We’d love to hear about your experiences with this.
Do nothing
The best way to take a break is to do absolutely nothing. Don’t think about what you are going to do next. Don’t sit and stew about what your boss just said. Don’t check emails or take calls or even read the newspaper. If you find doing nothing hard to do, use some of the following techniques.
Variety, variety, variety
To get rest during work breaks, do something different. If you are glued to a computer, move around. If you are a waitron, sit down for a while. If you are a manual laborer, read something. If you are an academic, do something physical.
At least get away from your computer screen. Leave your cubicle if you can. Getting out of your building would be even better. This is easier done than said. A simple walk to the water fountain or a walk downstairs to buy the newspaper may do the trick.
Draw the line
Do not mix work and breaks. Clearly marking the beginning and end of a break will help you take a break in the first place. It will also ensure that you do not float back into work without realizing.
Designate a few minutes for a break set the alarm on your mobile phone to mark its beginning and end. Many of the techniques described here only take a minute or two.
Avoid discussing work with colleagues during this time. If you can, don’t take or make phone calls. When you do work during breaks, it stops being a break and starts becoming part of the work day blur.
Move
Most people are sedentary at work, so movement gives a break. Take a walk, do a few stretches (check out this nicely illustrated 3 minute stretching routine or simply check your posture.
Breathe
Breathing deeply reduces stress. Simply close your eyes and breathe in through your nose and out through your mouth. Doing this 3 or 4 times is surprisingly calming.
Look
Your eyes need rest too. Closing your eyes for a minute or two is a surefire break.Looking at something calming like a plant, a garden or even just the clouds can also bring you back into the zone. If all else fails, have a look at the photo gallery of the Cloud Appreciation Society.
Listen
Close your eyes for a few moments and listen to the sounds around you. If your mind is too busy to do this, try and concentrate on one of the sounds. My loud old air-conditioner is very useful for this exercise.
Or hook up your MP3 player. Listen to whatever works for you, but in the end Mozart and John Coltrane may be more calming than Sepultura or Cannibal Corpse.
Take Micro-breaks
Micro-breaks can be taken at any time of the day. Many of the techniques discussed here can be applied without taking a formal break.
Take calls on your balcony. Try micro-napping by closing your eyes for a few seconds during meetings - if asked, tell them you were trying to listen carefully.
You could also try printing out your work to proofread it rather than proofing from your monitor. Walk over to your colleagues rather than phoning or emailing them. Or just stare at the clouds when you are sucked into another interminable conference call.
译文:
怎样在工作中得到充分的休息
大多数人认为，要是我们拼命工作，就不可能有太多的休息时间。从早上8点一直到晚上7点，一直工作，都分不清上下午了，直到半夜回到家，打开家门，才觉得这一天终于结束了。
我们常常把工作中的压力归因于时间紧迫。但是时间不够不是唯一的原因。只是许多人都不知道如何才能好好吃顿午饭，或则喝个咖啡，给自己放松一下。
但我们一旦空出些时间了，我们却在那里喝着咖啡，狂发邮件，和同事聊工作的事，或则打打游戏什么的。而且自己还没有意识到，又回去工作了。是的，不是老板而是我们自己把自己拽回去继续工作。
如何开始？
来个有质量的休息，不仅可以保持身心健康，而且还能提高公司的产量。（点击此处可以看相关调查）
记住，休息好不但可以赚钱，还能让自己远离心脏病。这样一想的话，估计你就会想改变自己现在的工作方式了。
第一步，先来个2×2的试验。用以下所提到的其中两个方法来试两天，然后你可以对自己在这两天的感受做个评价，也可以发邮件给我（邮箱地址：getheadspace@gmail.com）我们期待收到你的来信。
什么都不做
最佳的休息方式就是什么都不做。不去想自己接下来要做什么。不要坐那里对老板刚讲的话耿耿于怀。也不要去查看邮箱，打电话，或则看报纸。如果你觉得什么都不做很难办到的话，就试试下面所提到的方法。
各种各样的休息方式
在工作中，既然休息，就做些别的事。要是你老上网，就把电脑移开；要是你是个侍者，就坐一下；要是你是做体力活的，就读点东西；要是一直是在做学问的，就做些运动。
至少不要再坐在电脑屏幕前了。要是可以的话，最好离开自己的位子。能走出公司的商务楼，那就更棒了。这个嘛，都是说说容易，做做难。但就是出去到喷泉边走一下，或走到楼下买份报纸，也具有相同的效果。
划个界限
不要把工作和休息混起来。清楚地开始和结束休息能让你得到真正休息。而且也能防止自己在毫不知觉的情况下又回去工作了。
你可以用手机的闹钟设定几分钟休息一下。这里所提到的很多方法都只须一两分钟。
避免在这个时候和同事聊工作的事。要是可能的话，不要接也不要打电话。要是在休息的时候工作，其实你已经没在休息，而又重新开始混沌的工作了。
活动筋骨
许多人工作时都是一直坐着的，所以动一动也就是休息了。走几步，伸展一下身体（有3分钟的常规伸展运动，也可以只是伸下身体，活络一下。）
深呼吸
深呼吸能有效地缓解压力。只须闭上眼睛，用鼻子深吸气，然后从嘴里吐气。这样做个3、4次，能让人出奇地平静下来。
到处看看
你的眼睛也需要休息。闭上眼睛，休息一两分钟肯定会很有效。朝着植物，花园甚至可以朝天上的云看看，也能帮你恢复精神。要是看其他的东西都不奏效，那就看一下云赏社（Cloud Appreciation Society）的相册集吧。
听听周围的声音
闭上眼睛，静静地听一下自己周遭的声音。如果你的脑力运动太剧烈而无法达到效果，试着将注意力集中到众多声音中的一个。我原先那个老空调的声音倒是对我很有效。
也可以听听MP3。反正什么有用就听什么，但是说到底莫扎特和约翰·柯川可能比埋葬乐队和食人尸要更能让人静得下来。
稍微休息一下
这样子稍微休息一下，什么时候都可以。所以说，这里所提到的一些方法都可以不大动干戈而得到很好的休息。
在阳台上打电话。开会的时候稍稍闭下眼打下盹—要是恰巧问到你，就说自己刚刚正仔细听着呢。
你也可以把自己的东西打印出来校对，而不是在屏幕上看。走过去和你的同事讲话，而不是打电话或发邮件。或则在接下来的一个冗长的会议电话间，就盯着天上的云发呆。