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5 Ways to Take a Break at Work (In Less Than 60 Seconds) – Outside



No one needs to tell you that work is a source of stress. But the workplace—and its unrelenting deadlines, meetings, politics, and frustrations—has become the leading stressor for Americans. According to a recent review of data, 83 percent of workers in the United States suffer from work-related stress. Among that group, 25 percent report that work is their number one complaint.

While work stress takes a toll in numerous ways in our everyday lives, perhaps the largest toll is on mental well-being. Recently Calm, the mental health brand, asked users what difficult moments prompted them to use the app. Facing challenges at work was the most common response.

Eradicating workplace stress obviously isn’t an option. That leaves everyone in need of different ways to handle that stress better. The answer may seem too obvious.


“Taking a mental health break can take you out of the monotony—or chaos—of your day and bring you back to the present, allowing you to re-enter your work day less stressed and more focused, increasing your productivity in a calm and sustainable way,” says Madeline Lucas, a New York-based therapist at Real, a mental health therapy platform.

Easier said than done. If you think you’re too busy to take a break, feel guilty slipping away during work hours, or don’t want your co-workers to think you’re unproductive, you’re not alone. Those are the top three reasons why workers don’t take a break during the day for their mental health, according to a Calm Business report.

But finding even 60 seconds to be present with yourself and your surroundings can help you feel more centered, says Jay Shetty, a life coach, host of the On Purpose podcast, best-selling author, and chief purpose officer at Calm.

When Do You Need to Take a Break at Work?

It may seem like you would know when you need to take a break. But that’s not necessarily the case. “Taking breaks at work is not intuitive,” Shetty says. “We haven’t been trained on when to take breaks or how to do them, so most people just skip them and take their stress into the next task or meeting.”

There are actually classic signs of needing to take a mental health break. Lucas explains, “Are you, for instance, having difficulty focusing or completing a task, becoming easily distracted by other thoughts or activities, or even noticing a dull numbness if you’ve been on your computer too long?”

You might also notice that you’re more irritated, annoyed, or resentful toward your coworkers and tasks than usual. Even feeling constantly fatigued can indicate you need to step away from the screen. Check in with yourself throughout the day—or even the hour.

5 Ways to Take a Break at Work (In Less Than 60 Seconds)

How long you take a break is up to you. The more time you can devote to your mental health, the better. Although any amount of time for a break is better than none. Even 60 seconds.

The duration of your break might also depend on your manager or your workplace. “No one will probably notice if you take one minute for a few deep breaths before a meeting,” Shetty says.
If, however, you intend to take a longer break, you might want to communicate your need for that.

The most important thing to remember is, as Shetty says, “a short break is better than no break.” Here are five to try.

1. Stretch Your Neck

Settle yourself comfortably in your chair, close your eyes or soften your gaze, and release your shoulders away from your ears. Lower your chin toward your chest and slowly roll your head from side to side. As you do this, breathe deeply. Repeat at least two to three times, Lucas says. Releasing tight muscles in your neck can activate the vagus nerve, which in turn kicks in your parasympathetic nervous system, which lessens physical and mental tension.

2. Practice the Three Ws

This refers to “walk, water, and window,” a practice that Shetty created. First, take a walk, which has stress-reducing benefits. Bonus points if you can be outside. But even just walking into another room or down the hallway can help, he says.

Next, drink some water. “Five cups of water per day lowers the risk of anxiety,” he says. This, by the way, comes from a recent study in the World Journal of Psychiatry.

The last one is looking into the distance through a window. Not only will you give your mind a well-needed break, you’ll also reduce eye strain, he says. Follow the 20-20-20 rule from the American Optometric Association: Every 20 minutes, take a 20-second break and look at something 20 feet away.

3. Slow Your Breathing

Turning your attention to your breath is one of the most time-tested and science-backed ways to give your body and mind a break. Slowing your breath causes your heart rate to lessen, your blood pressure to lower, and your mind to quiet. And it can start to take effect in just a few seconds. Although focusing on your breath  won’t eradicate the source of your stress, it can modulate how you show up to it.

Inhale for a count of four and exhale for a count of four. Or as you breathe in, say “inhale” in your head, and say “exhale” as you breathe out. You could also use a specific mantra that matches your inhale and exhale. One option sometimes used in yoga is “so hum,” which means “I am that” in Sanskrit; say “so” to yourself as you inhale and “hum” as you exhale.

4. Tap it out

Using your fingertips, lightly tap across your chest, then down each arm and back up to your chest. Take long, slow breaths as you do so. “This can awaken your system and reground you in the present moment,” Lucas says.

How, exactly? “Tapping is another way you can activate the parasympathetic nervous system to signal messages of safety, calm and relaxation to the brain,” she says. Science supports this.

5. Give (and Receive) Some TLC

Although silly pet videos can soothe your nervous system by making you laugh, research indicates that the real deal is even more effective. Engaging with a cat or dog for 10 minutes can significantly lower levels of the stress hormone cortisol. Can’t take a break for that long? Finding one minute to play with your fur baby isn’t going to make you feel worse.

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The Key Role of Trustworthy Babysitters in Balancing Work and Family Life




Are you a busy parent in constant pursuit of the elusive work-life balance? We know firsthand how overwhelming and challenging it can be to juggle professional commitments while still having quality time with your children.

That’s why we’re here to discuss an essential ingredient that unlocks the secret to harmony: trustworthy babysitters.

What Characteristics Parents Should Look for When Choosing a Babysitter?

Parents should look for a few key characteristics when choosing a babysitter. A good babysitter should be patient, responsible, and reliable. They should also be comfortable with children and have prior experience caring for them.

Besides, the babysitter must be able to communicate effectively and follow directions well. The babysitter should be someone the parents can trust to care for their children in their absence.


Strategies for Parents to Establish Reasonable Anticipations

As a parent, finding babysitters you can trust to care for your children is vital. However, it is also important to establish reasonable expectations for your babysitters.

Some tips for establishing reasonable expectations for babysitters include:

  1. Set clear expectations: Sit down with your babysitter to discuss bedtime routines, dietary preferences, and any necessary medications.
  2. Allow flexibility: While clarity is vital, also provide room for your babysitter to use their judgment and feel comfortable in their role.
  3. Trust their expertise: Once expectations are set, trust your babysitter’s judgment as a professional caregiver to avoid undermining their authority and creating discomfort in their role.

Determining a Fair Payment Plan

Determine your babysitting budget, factoring in your income and family size, while researching local rates. Account for the babysitter’s experience and qualifications, giving preference to those recommended by trusted sources.

Engage in open negotiations with your chosen babysitter. This aims to find a mutually agreeable arrangement that accommodates both your budget and their needs.

Tips on Finding Trustworthy and Compassionate Caregivers

When seeking a caregiver for your child, to ensure you find the right fit:

  • Seek recommendations from trusted sources such as friends, family, and neighbours who may have suggestions for caregivers in your area.
  • Conduct online research to review feedback and check references to gauge candidates’ qualifications and experience.
  • Request references and contact details from the caregivers’ previous employers or families they have worked with.
  • Trust your instincts and ensure you feel at ease with the caregiver, ensuring they are someone you can entrust with your child’s well-being.


Being able to trust your babysitter means you can have peace of mind knowing your child is safe and cared for.

Spending some time researching online reviews or asking friends and family for recommendations will help you find the perfect fit so you can feel more at ease while juggling work commitments in today’s hectic world.

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Facility-wide COVID-19 outbreak at Bethammi Nursing Home



THUNDER BAY — St. Joseph’s Care Group and the Thunder Bay District Health Unit have declared a facility-wide COVID-19 outbreak at Bethammi Nursing Home, part of the St. Joseph’s Heritage complex on Carrie Street near Red River Road.

The respiratory outbreak at the 112-bed facility was declared effective Sept. 15 but only announced publicly on Monday.

No details were provided with regard to the number of people affected to date.

Restrictions are now in place for admissions, transfers, discharges, social activities and visitation until further notice.




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Alberta COVID hospitalizations up 73% since July: health minister



Three weeks after the start of the school year, Alberta’s health minister provided an update on the spread of airborne viruses in the province.

Adriana LaGrange also said more information about flu and next-generation COVID-19 vaccines will soon be released.

“Now that we will be spending more time indoors, we need to make doubly sure we are following proper hygiene protocols like handwashing and staying home when sick,” LaGrange said. “It also means respecting those who choose to wear a mask.”


Global News previously reported that influenza vaccines will be available on Oct. 16 with the new Moderna vaccine formulated to target the XBB.1.5 variant likely to be available at around the same time. On Sept. 12, Health Canada approved the use of the Moderna vaccine.

“More information on immunizations against respiratory viruses including influenza and COVID-19 will be available shortly,” the health minister said.

LaGrange said there have been 28 cases of influenza and five lab-confirmed cases of respiratory syncytial virus (RSV) since Aug. 28.

“This is consistent activity for this time of the year,” the health minister said in a statement.

The end of August or the beginning of September has typically marked the beginning of flu season for provincial health authorities.

LaGrange also provided an update on the ongoing COVID-19 pandemic in the province.

From Aug. 28 to Sept. 8, there were a total 92 new hospitalizations and three ICU admissions, bringing the total to 417 in hospital and seven in ICU, a 73 per cent increase of COVID hospitalizations from the last reported info.

On July 24 – the last update to the province’s COVID data dashboard – there were only 242 in hospital.

“Sadly, five Albertans died during that period due to COVID-19,” LaGrange said.

LaGrange said the reporting dashboard is being refreshed to include RSV, influenza and COVID-19 data, work that was originally expected to be completed on Aug. 30. The latest data on the province’s influenza statistics dashboard is dated July 22.

“This work is currently underway and will be available in the coming weeks,” LaGrange said.

She said data for the dates between July 24 and Aug. 27 will be available when the new dashboard goes online.

Amid more hospitals continent-wide reinstating masking requirements in the face of increased hospitalizations, the health minister made no mention of any such moves for Alberta hospitals. Acute care COVID-19 outbreaks in Alberta jumped from Sept. 5 to 12, with 146 per cent more healthcare workers and 55 per cent more patients testing positive for COVID.

LaGrange stressed the “collective responsibility” to prevent the spread of airborne viruses like COVID and influenza.

“As a mother and grandmother, I understand the anxiety that comes with sending your children back to school. I want to reassure you that Alberta’s government has the health and well-being of all young Albertans top of mind,” the health minister said.

–with files from Meghan Cobb, Global News



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