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Las mejores técnicas de relajación para dar lo mejor de ti en el trabajo Saltar al contenido Llegas al trabajo y antes de sentarte, ya te están diciendo «date prisa, tenemos mucho que hacer y casi no hay tiempo». Y no bromeaban… Las tareas se te empiezan a acumular, no sabes cómo serás capaz de terminarlo todo a tiempo y notas como tu jefe deja de estar contento contigo. Te empiezas a agobiar, te bloqueas y no sabes qué hacer. Conclusión: el trabajo no sale y tú estás cada día más estresado. ¿Hay forma de salir de esta situación? Por supuesto, con las técnicas de relajación que te contamos en este post. Gracias a ellas, situaciones como las que te acabamos de ver son historia. ¡Y por fin puedes pedir el aumento que tanto te mereces !
¿Por qué es importante saber cómo relajarse en el trabajo? Por algo muy sencillo: porque en todos los trabajos llegan momentos de estrés. Puede ser por picos de trabajo, porque algún compañero esté creando mal ambiente, porque no se están cumpliendo los objetivos (recuerda que para esto, lo mejor es hacer una buena gestión de proyectos ) o cualquier otra razón. Sea por lo que sea, a todo trabajador le toca en algún momento enfrentarse a este problema y la clave para superarlo es que no le sobrepase, para lo que es vital tener la mente relajada y despejada. Pero no solo aporta beneficios a los empleados. Si eres el dueño de la empresa te interesa que tus trabajadores estén lo más relajados posible , ya que eso te garantiza que sean más productivos . Así que a parte de contar con un plan de conciliación familiar y facilitar el trabajar desde casa , debes esforzarte en que el ambiente dentro de la oficina sea el mejor.
Las mejores técnicas y métodos de relajación mental Como somos conscientes de que es más fácil decir que hacer todo lo que te acabamos de contar, a continuación te explicamos algunos de los ejercicios de relajación que mejores resultados ofrecen .
1. Técnica de relajación progresiva de Jakobson A pesar de que se creó allá por 1929, a día de hoy sigue siendo uno de los métodos de relajación más usados en todo el mundo. Su idea gira en la creencia de que los pensamientos que generan estrés y ansiedad derivan en tensión muscular y por tanto, si eres capaz de relajarlos, reduces tus niveles de ansiedad. Y para ello, utiliza una serie de ejercicios que consisten en «apretar» primero y «soltar» después los distintos músculos de tu cuerpo, en un orden concreto, para conseguir que se relajen. Para llevar a cabo este técnica, debes sentarte en una posición cómoda, quitarte el calzado y usar ropa cómoda. Ahora extiende los brazos sobre tus rodillas y sigue estos pasos:
Empieza con las manos, apretándolas fuerte durante 10 segundos y una vez pasados, ve soltando poco a poco. La siguiente parte son los hombros, para lo que basta con intentar pegarlos a tus orejas durante 5 segundos y después, soltar lento. Repite 5 veces. Ahora toca el cuello y lo único que tienes que hacer es juntar tu mentón al pecho unos segundos y relajar después. Seguimos con la boca y en este caso, la idea es que la abras y saques la lengua todo lo que puedas unos 10 segundos. Una vez pasados, relaja y después apriétala contra el paladar. Descansa un poco (inhala durante 5 segundos, retén otros 6 y exhala de forma lenta). Pasamos a los hombros y para ello, basta con que los pegues al respaldo de la silla y arquees la espalda 10 segundos. Para terminar, céntrate en los pies y estira tus dedos como si quisieras ponerte de puntillas. Al igual que antes, aguanta 10 segundos y relaja. Eso es todo lo que debes hacer, pero ten en cuenta que no da resultado de forma inmediata. Para notar sus efectos debes practicarla todos los días. VIDEO
2. Respiración con el diafragma Por si no lo sabes, la forma en que tomamos y soltamos el aire influye en nuestro estado de ánimo . Lo normal es hacerlo de tal manera que cada vez que tomas aire, inflas y desinflas tu pecho, que es lo que se conoce como respiración superficial. Pero ese tipo de técnica puede favorecer la ansiedad y el estrés, así que si los padeces, es mejor que optes por la respiración diafragmática. ¿Cómo se hace? Verás que sencillo es:
Adopta una postura lo más cómoda posible. Coloca una mano en tu pecho y otra en tu estómago. Empieza a tomar aire y concéntrate en que solo se mueva la mano que tienes sobre la barriga. La del pecho debe permanecer quieta. Cuando lo consigas, retén el aire unos segundos. Suelta poco a poco, de manera que sientas que la mano del estómago baja poco a poco. Repite. Fácil, ¿verdad? Y cuanto más lo practiques, más sencillo es.
3. Transporta tu mente a un lugar tranquilo Esta técnica de por sí es excelente, pero resulta todavía mejor si la practicas al terminar la respiración diafragmática. La idea es que aproveches que tu mente está tranquila y te imagines en un sitio que te aporte paz y tranquilidad. Puede ser un bosque, un jardín, la playa… Cualquier sitio que evoque en tu mente calma sirve. La clave está en que te sumerjas de una forma tan profunda que seas capaz de notar todo con tus 5 sentidos. Una vez que lo consigas, date un paseo y disfruta de cada detalle que tu mente es capaz de dibujar. Nota las hojas que rozan tu cuerpo, el calor de los rayos de Sol, el sonido del aire, etc. Pasado un tiempo, empieza a desvanecer todo el escenario poco a poco mientras te vas concentrando cada vez más en tu respiración. Cuando todo se haya desaparecido, abre tus ojos.
4. Relajación autógena La palabra autógena se puede traducir por «que proviene de tu interior» y en eso consiste esta técnica, en aprender a relajar tu cuerpo y mente por ti mismo. Para ello, los pasos a seguir son los siguientes:
Busca un lugar los más tranquilo posible y ponte cómodo. Cierra los ojos y respira de forma profunda. Cada vez que sueltes aire, di en tu mente «estoy relajado, cada vez más tranquilo». Ahora concéntrate en uno de tus pies y repite «mi pie está relajado, cada vez más». Pasa al otro pie y repite lo mismo. Ve subiendo por cada una de las partes de tu cuerpo repitiendo el proceso. Cuando termines con tu cabeza, haz una respiración profunda antes de abrir los ojos. Como método de relajación es estupenda, aunque requiere más tiempo. VIDEO
5. Mente en blanco Sabemos que dejar tu mente en blanco y no pensar en nada es muy complicado (por no decir imposible), pero sí que es posible acercarse si se entrena. Basta con que elijas alguna de las técnicas de más arriba y, cada vez que realices una exhalación, contar. Al llegar a 5, habrás terminado. ¿Así de fácil? Siempre y cuando tu mente no piense en otra cosa sí porque, si te distraes, tendrás que volver a empezar de cero. A ver cuántos intentos necesitas. 😉
6. Hazte con un «ancla» Es muy probable que este método de relación sea el más indicado para hacer en la oficina. Y no, no consiste en que vayas al puerto y te traigas el ancla de un banco. La idea es que elijas el objeto que quieras (puede ser la grapadora, un bloc de notas, el bolígrafo…) y cada vez que lo veas, hagas 3 o 4 respiraciones profundas y vuelvas al trabajo. Y ya está. Como ves, a diferencia del resto, esta técnica no te tomará más de 30 segundos pero la «gracia» aquí, es hacerlo cada poco tiempo para nunca alcanzar un nivel alto de estrés o ansiedad.
¿Hay algo más que puedas hacer? Ya conoces las mejores técnicas y métodos de relajación para dar el 100% en tu trabajo pero, ¿eso es todo? ¡Por supuesto que no! Como lo ideal es que no tengas que recurrir a ellas, te contamos todo lo que puedes hacer para evitar el estrés y ansiedad:
La temperatura influye: aunque parezca increíble, trabajar con temperaturas suaves favorece la relajación. La ideal es entre 18 y 25 grados.Dormir bien es básico: la mente necesita estar descansada para poder enfrentarse a los problemas, así que debes dormir suficiente.Haz deporte: está demostrado que realizar actividades físicas ayuda a segregar la hormona del bienestar. Además, ayuda a relajar el cuerpo y te mantiene sano.Para cada cierto tiempo: muchas veces nos empeñamos en terminar cuanto antes, aunque no sea posible y derive en ansiedad. Se consciente de eso y para si es necesario.Utiliza una buena postura: si no estás cómodo, cada hora de trabajo cuesta más esfuerzo. Por no hablar de los dolores que produce una mala postura (aquí tienes 10 pautas de ergonomía en el trabajo ). Con estos sencillos consejos, verás como eres un trabajador más relajado.
¿Conoces otras técnicas de relajación para trabajar mejor? Si utilizas otras técnicas de relajación para dar lo mejor de ti en tu puesto laboral , nos encantaría que las compartieses con nosotros en los comentarios. Piensa además que así, estás ayudando a otras personas. ¡Un poco de karma nunca viene mal! 😉