Last year was a very special year. But at the same time, for a lot of people it seemed like the fastest year ever ("Has another month passed already?") and also the longest year ever (“Is it STILL 2020?”). In any case, it was a year of adaptation and persistence for all of us. At the start of this new year, initially it didn't seem like there would be a lot of changes. We still miss the warmth of our extended family, the informal chats with colleagues and the spontaneous contact. Perhaps we still have the same worries and fears and perhaps we now have a few additional ones.
Let's get this year off to a good start and focus on what we do have control over, what is in our own hands. Let's start with something small, something easy, so that you have the best possible chance of actually sticking to it: a (daily) moment of relaxation. This simple habit will have an enormous effect!
Below you will find 2 simple exercises that you can incorporate into your day. Of course you can just try them out whenever you need a relaxing moment. The abdominal breathing exercise is particularly suitable for this. To optimize the effects, we recommend that you really get into the habit and do this exercise on a regular basis.
Some tips to learn a new habit:
- Choose a set time at which you want to do your moment of relaxation (for example: every night before you go to sleep): which moment suits you?
- Give yourself a signal when it's time for this moment: put a post-it on your bedside table or put a reminder in your phone; what would help you with this?
- Only build 1 habit at a time and don't try to add 5 new habits to your daily routine.
- Accept that sometimes it just doesn't work. Being kind to yourself can also be a good exercise. Then try to pick up where you left off with love and hope.
Relaxation Exercise 1: Abdominal Breathing
You can just do this short exercise when you have a moment. You can isolate yourself in a quiet room for a few moments, or you can do this exercise at your desk, if possible. This exercise will help you to become aware of your body and to relax, by focusing your attention on your breathing.
The first few times you try these exercises, it might help to put one hand on your chest and one hand on your stomach. That way it is easier to feel if you are doing the abdominal breathing correctly. The idea is to shift your attention to your breathing. Inhale through your nose for 3 seconds. Feel your stomach inflate as you inhale. Then exhale deeply through your mouth for at least 5 seconds. Now feel how your belly goes down again. Do this for 5 to 10 minutes. You will notice that you immediately feel more relaxed.
When we feel a bit rushed or stressed, we tend to breathe more shallowly. Abdominal breathing allows us to breathe much deeper and activates our parasympathetic nervous system. (This is the nervous system responsible for rest and relaxation.) So this technique has 2 advantages: you focus your attention on the here and now and you relax your body more. That means it has mental and physical benefits!
If you practice this every day, it will get easier and easier and you certainly won't have to keep your hands on your stomach and chest every time. That way you can do this exercise anywhere without anyone noticing.
Relaxation Exercise 2: The Body Scan
What is a body scan?
A body scan or body exploration is a mindfulness exercise. During a body scan, you actually 'scan' your entire body, by focusing your attention on one body part at a time. The purpose of a body scan is to reduce your stress, which can help with fatigue and insomnia. You can make a body scan as long or as short as you like. It is often a good idea to take your time to do this and to find a quiet space, but some people can already relax in 5 minutes by doing a body scan. You can tape the text below for yourself, or have someone else do it for you. It is also possible to do a body scan without the tape, when you are a little more experienced with it. If you don't have any experience with a body scan, it is best to start with one of the videos that you can find a little further down.
Instructions for the body scan
Get into a comfortable position. In this exercise, we will be paying attention to every part of the body. You may close your eyes (if you are sleepy you can keep your eyes open). To start, focus your attention on your breathing. Become aware of every inhalation and exhalation. You can put your hand on your stomach if you like. Don't try to control your breathing, just let it happen by itself. You don't have to do anything, not even try to relax. Become aware of the places where your body touches the floor.
Now bring your attention to the toes on your left foot. You may feel tingling or tension, or other sensations. You may not feel anything. In that case, allow yourself not to feel anything. Take a moment to explore any sensations.
Then expand your attention to your entire left foot. Try to pay attention to any sensations here as well. Can you feel the place where your heel touches the ground? You may feel a tingling. Or heat or cold.
Now release your attention from your left foot and move it to your left lower leg. Your calf, your shin, both sides. Try to focus on any feelings or sensations in these spots. If your attention wanders, let it quietly return to the area where you left off
Then travel with your attention to your left upper leg. Notice the weight of your upper leg, the point of contact with the ground. Now release your attention from your upper leg.
Now bring your attention to the toes on your right foot. What do you notice here?
Then expand your attention to your entire right foot. Try to pay attention to any sensations here as well. Can you feel the place where your heel touches the ground here as well? Do you feel any tingling? Or heat or cold? Any other sensations?
Now release your attention from your right foot and move it to your right lower leg. To your right calf, your right shin, both sides of your right leg. Try to focus on any feelings or sensations in these spots.
Then travel with your attention to your right upper leg. Notice the weight of your upper leg, the point of contact with the ground. Now release your attention from your upper leg.
No matter how many times you notice your mind wandering (and it is very likely that it will happen again and again), be happy every time you are able to redirect your attention to what you are experiencing in that moment. Gently refocus your attention on your breath and your body, and simply continue to follow the sensations.
Now focus your awareness on the sensations in the fingers of your left hand. Do you feel any tingling or tension? Heat or cold? Any other sensations? If you don't feel anything, it's not a problem. Simply allow your experience to just be your experience. Your experience doesn't have to be any different than it is.
Now expand your attention to your entire left hand. Become aware of your hand touching the floor or your stomach. How does this feel?
Now release your attention from your hand and continue to travel to your left forearm. Observe what you are feeling there.
Then shift your attention further to your left upper arm. You may feel irritation or tension here and there. Just observe it. Notice your sensations and just keep going.
Now shift your attention to your left shoulder. Notice the sensations in your left shoulder.
Now focus your attention on the fingers of your right hand in the same way. Stay with it for a few moments.
Now expand your attention to the rest of your right hand. Are you aware of your hand touching the floor? Do you feel any other sensations?
Now release your attention from your hand and continue to travel to your right forearm. Observe what you are feeling there.
Then shift your attention further to your right upper arm. What do you notice now? Observe your sensations without wanting to change them.
Bring your attention to your right shoulder. Notice the sensations in your right shoulder.
Now we shift our attention to the face. Try to sense any tension or tingling. Is your forehead wrinkled or smooth? Are your eyes just closed or do you pinch them shut? Can you breathe freely through your nose or is it a bit stuffy? Do you keep your mouth open, closed, or do you squeeze it shut? Do your lips feel moist or dried out? Just notice everything you feel or don't feel and just stay there for a moment.
Now continue to shift your attention to your neck. Maybe you feel tension. Maybe not. Which sensations are you experiencing? Is your neck straight, or are you tilting it? Notice these sensations and just stay there for a moment.
Now shift your attention to your back. You may focus your attention on your upper back first. Observe the sensations in your upper back for a few moments.
Now bring your attention to your lower back. If you feel thoughts coming up, just observe them and refocus your attention on your body.
Now shift your attention to the front of your body, to your stomach. Focus your awareness on the feeling of light stretching as the abdominal wall rises with each inhalation, and collapses as the abdominal wall recedes with each exhalation. Do this several times.
Finally, shift your attention back to your breathing. Try to observe the ever-changing physical sensations throughout the entire inhalation and the entire exhalation, as best you can. After this you may end the exercise. Move your hands and your feet, gently stretch and open your eyes.
Body scan by video
With the following videos you can do a guided body scan. You can find them on YouTube by entering the title in the search bar. If you find it difficult to record a tape for yourself or do a body scan on your own, these videos can help you with that.
Would you like to find out more?
Would you like support in changing your situation, your behavior, your feelings and/or your thoughts? Consider the EAP. You are welcome to ask us any questions you may have. Go to the 'helpdesk' page on www.eap-online.eu and find out how you can contact us.
The “Test and tools” page will give you access to HappyCare. Be sure to also consult our extensive library: you will find a multitude of articles on wellbeing-related topics you can access, so that you can already get a number of tips and tricks out of it