Benefits of Rest Breaks at Work

Why Take Rest Breaks?

It is clear that throughout most of the literature, taking breaks at work increases worker productivity as well as employee health and well-being.  Ergonomic literature shows strong support for short frequent breaks rather than long infrequent breaks.  For example, if sitting at a computer take a 3 minute break away from the computer at least every hour (Dababneh, 2000).  To improve time efficiency it can help to take breaks when the computer is refreshing, saving or downloading. 

The nature of work breaks will also depend on the type of work being completed combined with a consideration of both mental and physical effort involved.  Generally, the literature supports the premise that larger mental and/or physical efforts require longer work breaks. 

What Are The Positive Outcomes From Rest Breaks?

Most studies show positive outcomes from additional work breaks during the day including:

· Improved productivity rates.

· Decreased musculo-skeletal discomfort.

· Enhanced workplace safety awareness.

· Decreased worker fatigue.

· Improved mood state.

Statistics on Rest Breaks

Some statistical evidence found to support these findings include:

· Workers who type more than 5 hours/day have 12 times greater risk of developing repetitive stress injuries (RSI) when compared to those who spend less time at the keyboard (Jayne, 2004).

· Performance levels drop as work periods increase and sleep decreases.  For instance, it has been found that 17 hours awake has the same effect on performance as a 0.05% blood alcohol level.

Some statistical evidence collected from the Hays group about work breaks include:

· The average lunch break is 45 minutes with employees taking less than 60% of this time.

· 1 in 5 employees take all their allocated lunch break while a similar amount take ¼ or less.

· Over half of all respondents in this study ate lunch at their desk rather than leaving the office.

Stress Interesting Ways In Which To Re-energise Your Batteries

· Going out to lunch. A change of scenery can lift your spirits and help you make it through the day.

· A brisk walk is great exercise. It's also a good way to get some fresh air and take your mind off work.

· Stretch.

· Go window-shopping during lunch. Picking up a few items or window shopping can ease a stressful workday.

· Get a massage during your lunch hour. A massage can be invigorating. Some health clubs give massages so find out if there's one near your office.

· Close your door and play soft music. Listening to a little jazz or your favorite music can help relieve work tension.

· Read an adventure novel, a mystery or poetry. Reading about faraway places and people is a good escape.

· Visit a nearby museum or art gallery. If you enjoy art, why wait for the weekend to appreciate it? Spend some time each day in part of a museum or gallery. In a few weeks you will have toured the entire museum.

· Meditate for 15 or 20 minutes. Meditation is great for centering yourself and tuning out minor office distractions.

· Call a friend. Speaking briefly with friends, especially those who are talkative and funny, can give your day a big lift.

· Listen to relaxation tapes. Find a quiet place and spend 30 minutes listening to meditative tapes. Many tapes are hypnotic, so make sure you have time to spare when you listen to them.

· Work out at a nearby gym or health club. A half hour of exercise can work off job frustrations.

References

Dababneh et al (2000). Impact of added rest breaks on the productivity and well being of workers.  Ergonomics, 44(2), 164.

Jayne, V. (2004). Health and Safety; sit comfortably – and improve the bottom line; desk jobs endanger health. New Zealand Management. Auckland: Sep. P. 67

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: wellness@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice.  The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.

Relaxation Techniques

What is stress?

Stress is your body's response to any stimulus. Any type of stress triggers a physiological response: your adrenaline and cortisol output increases, your heart rate and blood pressure increase and your breathing rate quickens. These bodily responses are positive if you channel them over a short period of time, but if there is no release, then stress can have a negative impact on your health and wellbeing. The strain of negative stress manifests such symptoms as: chronic fatigue, headaches, a change in eating habits, insomnia, inability to concentrate, general irritability as well as other health risks such as high blood pressure, high cholesterol, high blood sugar.

Benefits of Relaxation

· Improves focus and performance 

· Reduces heart rate and blood pressure

· Relieves tense muscles and headaches

· Provides a ‘time out’ from stressful stimuli

· Provides a coping mechanism

· Allows more restful sleep therefore reduces tiredness

· Improves sense of health and wellbeing

The following are a few techniques that work to reduce stress and help you relax:

Shrinking Stress

· Sit or lie in a comfortable position. Breathe slowly and deeply.

· Visualise a person, situation or even a belief (such as “I’m scared to do that presentation”) that makes you feel anxious and tense.

· As you do this, you might see a person’s face, a place you’re afraid to go or simply a dark cloud. Where do you see this stressful picture? Is it above you, beside you, behind you? How does it look? Is it big or little, dark or light? Does it have certain colours?

· Now slowly begin to shrink the stressful picture. Continue to see it shrinking until it is so small that it can literally be held in the palm of your hand. Hold out your hand in front of you and place the picture on it.

· If the stressor has a characteristic sound, such as a voice or traffic noise, hear that sound also diminishing. As the picture continues to shrink, the voice or sound becomes almost inaudible.

· Now the picture is so small it can fit on your second finger. Watch it shrink from there until it turns into a little dot and finally disappears.

Tension release through colour

· Sit or lie in a comfortable position, your arms resting at your sides. As you take a deep breath, visualise the colour blue. This colour extends 50 feet below you into the earth. Now imagine that you are opening up an energy centre on the bottom of your feet. When your feet are completely filled with the colour blue, bring the colour up through your ankles, legs, pelvis and lower back.

· Each time you exhale, see the blue colour leaving through your lungs, carrying any tension and stress with it. See the tension dissolve into the air.

· Continue to inhale blue into your abdomen, chest, shoulders, arms, neck, and head. Exhale the blue softly out of your lungs.

· Repeat this entire process five times and then relax for a few minutes.

Progressive Muscle Relaxation

· Sit or lie in a comfortable position. Slightly tighten your right fist so that you feel only the smallest amount of tension. Hold it at this level. Be sure you continue to breathe...now let go and relax...observe the difference in tension between the right and left arm and fist.

· Now slightly tighten your left fist. Hold at this level so that you just feel the tightening...let go and relax. Let the relaxation spread through the arms and the rest of the body.

· Each time tighten only to the point at which you can observe tension, where you become conscious of or can ‘feel’ tension. Hold the tension at that level, and be sure you tighten only the intended muscle while the rest of your body remains quiet and relaxed. Be sure you continue to breathe.

· Each time you let go, let those parts relax further and further.

· Now tighten ever so slightly the following parts of your body: your scalp and face, let them become smooth and relaxed, allow your eyes to sink into their sockets  and tighten the throat and neck, hold, then relax.

· While continuing to breathe, minimally tighten the triceps. Be sure the neck, eyes and tongue are relaxed…let go.

· Raise your shoulders to your ears slightly. Be sure the neck stays loose. Observe how the shoulders feel different from the rest of the body...let go and relax. Feel the relaxation sinking through the body. Slightly tighten the stomach. Keep breathing...let go and relax. Slightly tighten the buttocks...let go and relax. Continue with the feet, calves, and thighs… Let yourself reach an even deeper level of relaxation, a calmness and serenity.

· Now tense every muscle in your body so that you just feel the tension; jaws, eyes, shoulders, arms, chest, back, legs, stomach. Be sure you keep breathing. Feel the tension in every part. Let your whole body relax. Feel a wave of calmness as you stop tensing.

· Now, with your eyes closed, take a deep breath and hold it. Note all the tensions. Exhale and feel the relaxation and calmness developing. Note the feelings of heaviness.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: wellness@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.

Stress

What is stress?

Stress is the body's natural reaction to events or situations that may confuse, frighten, anger, excite, please or surprise us.  Stress can be pleasant or distressful depending on our perception of that event.  Stressful situations cause the body to produce adrenalin, which increases heart rate and heightens the body's state of arousal (often called the "fight or flight" response). 

Stress can be caused by a number of different factors.  These include our jobs, families, social lives, sport or an unexpected crisis.  Long-term stress can cause a gradual build up of tension and predispose us to developing stress related conditions.

What are the physiological reactions to stress?

· Increased heart rate

· Increased blood pressure

· Slower digestion

· Increased adrenalin production

· Increased perspiration

· Inhibition of the immune system.

What are the signs and symptoms of stress?

· Tiredness / exhaustion

· Muscle tension

· Anxiety

· Irritability

· Depression

· Nervousness / trembling

· Insomnia

· Loss or increase of appetite

· Headaches, stomach aches

· General back or muscular pain

How do I reduce stress?

Identify the causes of stress in your life

This is the first step to overcoming stress.  If you can identify where the stress in your life is coming from you can take action to change those factors.  Be realistic as to what you can and cannot change.  You may have to just accept the things you cannot change.

   Share your thoughts and feelings

Share your thoughts and feelings with others.  Should you feel angry or upset, find effective ways to express these feelings.  Talk about your problems with someone who can listen and perhaps help your situation.

   Manage your time productively

Set yourself a roster and a time frame in which to do things. Don't waste time worrying about what you have to do, start with a small step and you will soon have the job done.  Save yourself some time for doing the things you enjoy.  Give yourself a balance between home life, work and leisure.

Set short and long-term goals to help give yourself direction

Set priorities and goals to be achieved.  Write them down and set realistic time frames in which to achieve them.  This can help focus your attention and assist in achieving your tasks.

Exercise

Thirty minutes of aerobic exercise, e.g. walking, jogging, swimming or cycling is an excellent way to reduce stress.  Exercise releases chemicals called endorphins that relax us.  Exercise also helps control weight and reduces cardiovascular disease risk factors as well as, improving your general health and well being.  Please consult your doctor before starting any exercise program.

Sleep

Sleep is the body's natural restorative function.  Everyone needs rest.  Below are outlined some ways to improve your sleeping habits:

· Sleep at regular times

· Have a regular routine you follow when going to bed

· Avoid naps or caffeine prior to going to bed

· Exercise during the day rather than at night.

Practice relaxation techniques

Deep Breathing

· Find a quiet place by yourself.

· Sit with both feet on the floor and shoulders and arms relaxed.

· Take a deep breath through your nose whilst saying to yourself "I am..."

· Exhale through your mouth whilst saying to yourself "...relaxed".

· Repeat this a number of times and imagine you are blowing your stress away as you go.

 

Meditation

Meditation is not necessarily a religious activity. 
Meditation is simply another form of releasing tension and finding inner peace through the powers of your own mind.  Meditation can be as simple as focusing your mind on one thing and imagining every detail about it.

Massage

Massage can help to relax and soothe sore, aching muscles and relieve the tension that is stored in areas such as the back, neck and shoulders.  Massage enhances the function of joints and muscles, improves circulation and relieves mental and physical fatigue.

You can do simple self massage on your neck, hands and feet, or treat yourself to a professional massage regularly.

Visualisation

· Find a quiet place by yourself.

· Close your eyes for ten minutes.

· Vividly imagine yourself to be in a space that is relaxing and calming for you.

Avoid

Avoid substituting stress management techniques with comfort food, alcohol, caffeine, nicotine, barbiturates or tranquillisers.  These substances can lead to addiction, causing more stress.

Remember

Remember, any permanent change in your life will take time to adjust to.  It will need time, effort and commitment to effect these changes.  If one technique does not work for you, try a different technique. Ultimately it is you who will reap the benefits from reducing the amount of stress that you feel in your life.

What should I do if I need more help?

Talk to someone about your concerns - there is a lot of help available.  You may find sharing some of your troubles with your doctor, relative, friend or professional counsellor can help you see your problems from a new perspective.

“Emergency” relaxation

· Stop. Take 3 deep breaths.

· As you breathe out drop your shoulders and say "relax" to yourself.

· Put a small smile on your face.

· Roll your shoulders back and turn your head from side to side.

· Return to normal breathing.

· Repeat if necessary.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: wellness@weshealth.com.au

Lifeline 13 11 14

Relationships Australia (National) 1300 364 277

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www.relationships.com.au

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Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.