Energy Management Through the Day – Take a Break
Regular holidays are a vital necessity, not a luxury. Our bodies need a break from the stresses of work. We
often overlook the importance of proper rest and relaxation, but without it our bodies don't have time to repair,
recuperate our energy and grow. As we have limited leave available we then need to think about how to be
smart during our working day to repair and recuperate.
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 sit down for our evening meal 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 surfing the net. 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?
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 or client 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 have been glued to a computer, move around. If
you have seen clients all morning, sit down for a while. If you have been sedentary, do something physical. At
least get away from your computer screen. Leave your office. Getting out of your building would be even
better. This is easier done than said. A simple walk to fill your water at the most distant point is better than
nothing!.
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
Working with clients is sedentary work, so movement gives a break. Take a walk between sessions, do a few
stretches or simply check your posture.
EMPLOYEE ASSISTANCE SERVICES AUSTRALIA PTY LTD
www.easa.net.au • [email protected] • PO Box 2077 Greenhills NSW 2323
Ph 0407 918 998 • Emergency 0407 111 003 • For life threatening emergencies call 000
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 sure-fire break. Looking at something
calming like a plant, a garden or even just the clouds can also bring you back into the zone.
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. 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 Heavy Metal.
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. Try micro-napping by closing your eyes for a few seconds during meetings - if
asked, tell them you were trying to listen carefully. Walk to your colleagues rather than phoning or emailing
them.
Look after your health
Your health should always be your number one priority. If you're not in top shape both mentally and physically,
it will affect all areas of your life.
EMPLOYEE ASSISTANCE SERVICES AUSTRALIA PTY LTD
www.easa.net.au • [email protected] • PO Box 2077 Greenhills NSW 2323
Ph 0407 918 998 • Emergency 0407 111 003 • For life threatening emergencies call 000