A weary generation, your body is sending you a deep break SOS!
On February 23, in response to the sudden death of an employee surnamed Wu on the Internet, ByteDance intranet said that after 41 hours of rescue, the employee unfortunately died at 13:43.
Prior to this, on February 4, a content review employee of Bilibili Wuhan Branch died at the age of 25 due to cerebral hemorrhage. On December 29, 2020, a 22-year-old female employee of Pinduoduo died suddenly while leaving work in the early hours of the morning.
A number of sudden employee deaths in Internet companies have once again pushed the problem of overwork in the workplace to the front of the stage.
The problem of "rest deficit" caused by "workplace overwork" has become a common problem facing the current society.
In order to solve the "rest deficit" that is commonly faced today, British psychologist Claudia Hammond has brought together a group of scientists, historians, psychologists, poets and artists to design a "Rest Test", focusing on two years, conducting a detailed survey and study of 18,000 people across 135 different countries, which showed:
Two-thirds of respondents felt they were not getting enough rest and wanted more rest. Women spend an average of 10 minutes less rest per day than men. Similarly, people with caregiving responsibilities have less time off. But young people, both men and women, whether in shift work or traditional full-time jobs, feel they have the least amount of rest time.
Modern work, life and technology have been closely integrated, making life demands in the early 21st century constantly increasing. The advent of smartphones keeps us on standby at all times, because we know that anyone can interrupt our rest at any time, even when we are resting.
The little thing of "getting a good rest" seems to have become a luxury, but it is a precious necessity for each of us!
To this end, british psychologist Claudia Hammond in the book "Deep Rest", through the launch of 135 countries around the world, 18,000 people to participate in the "rest test", the survey came to the world's top 10, the most reassuring and effective "deep rest method", I believe there is always a way to help you cope with workplace overwork and rest deficit!
Learning to take a deep break is the best investment in yourself and cultivating a healthy schedule, which will become an essential skill for sustainable work in the current workplace!
Ranked NO.10 Mindfulness
The best thing about mindfulness is that you can easily incorporate it into your daily life.
American social psychologist Alan Langer believes that even people who do very little can benefit from mindfulness. In her opinion, we don't need to sit motionless and meditate formally. In fact, "simply paying attention to things" can improve our happiness.
We maintain a sense of engagement and interest by intentionally paying attention to any changes—at work, in the people we see, or on the streets we walk through.
This helps us gain peace and overcome depression as we begin to accept that few things are set in stone and most things change.
Ranked NO.9 Watch TV
To be honest, watching TV is one of my favorite ways to relax. The more tired I felt, the more I wanted to turn on the TV. Sit down and rest, put your feet on your feet, it doesn't take any physical effort, and it hardly takes any brain power. If the show is good, I'll be completely immersed in it, immersed in other people's lives and forget about my own.
Most importantly, I can share these experiences with my partner. We sat happily together, accompanied by each other, and we didn't speak unless necessary.
There is no harm in watching TV in moderation. Don't watch TV all night, but, in order to get the benefits out of it and get back to work, we can watch TV.
Ranked NO.8 Utopia
As we know, we feel that when we are resting, the brain never stops functioning. Sometimes, when thoughts roam, the brain is somehow even busier.
The ability to think is just as important as the ability to focus on work. In terms of research, this is a completely new field.
Perhaps one day, when we have a better understanding of it and find out how to stimulate beneficial thought wanderings rather than worry and rumination, then utopian thinking may become a prescription. It is a natural state that can be achieved anywhere. However, it seems that we need permission to find a shelter in order to start the wandering safely.
Next, we turn to one such shelter – the bathroom.
Ranked No.7 Take a comfortable hot bath
The researchers found that taking a hot bath for an hour consumed the same amount of calories as a half-hour walk. However, keep in mind that the water temperature must be kept at around 40 degrees Celsius. The study's conclusions are clear: In this study, people carried glucose monitors that showed an 80% increase in energy expenditure while bathing.
So, is it that we can give up exercising and just lie in the hot water? Of course not. For the same person, riding an exercise bike consumes far more energy than bathing. So, in terms of health, the researchers simply recommend that hot baths be used as a remedy to compensate for those who are unable to perform other exercises due to metabolic disorders.
At the same time, a quick shower before going to bed helps you sleep. The study found that a hot shower before bedtime can help them fall asleep 7 minutes faster than usual on average.
Ranked NO.6 Feel comfortable to go out for a walk
When our brains try to measure how long it has been, one of the clues we use is to look at the distance we move in space. Modern traffic allows us to travel long distances as fast as we can, thus disturbing such clues.
Whether it's at the time or in the moment when you're reminiscing about the past, hiking seems to prolong time and make time deeper. That's why we feel that hiking helps with rest. Today, the pace of life is accelerating, and walking can slow us down.
Ranked NO.5 Do Nothing
Deep relaxation of doing nothing is good for health, and the idea emerged long before the 21st century wellness movement began. Edmund Jacobson is best known for developing "progressive relaxation techniques". To help you fall asleep at night, you may have experienced this technique firsthand. Often referred to as "body scanning," it can be seen in almost all such classes, from yoga to mindfulness.
First, you lie flat; then, starting with your toes or the top of your head, scan your body from the bottom up or top down. At the same time, you tighten each set of muscles in turn and then relax again. With this method, your whole body and brain begin to feel more relaxed.
Ranked NO.4 Listen to music
Many of the practices of Finnish teenagers when it comes to using music to help with rest are worth learning from. If we feel the need to rest, perhaps we should start with some calm songs, and when we are refreshed, we should move on to energetic music. We can even create a "rest music list" that allows us to rejuvenate from deep breaks.
If you're less stressed and not so intense in a day, and you want to take a break, several studies have shown that the best time to listen to music in this case is in the evening. In the break survey, subjects were selected to listen to music in the top ten. Here, I believe that what they call listening to music is exactly this kind of conscious, selective listening.
Ranked No.3 Alone
Psychologist Abraham Maslow is best known for his hierarchy of needs theory.
Maslow found that these lucky self-actualizers were more inclined than others to pursue solitude. This finding seems to support our view in this chapter: when solitude is voluntary and part of a fulfilling life, it is most enjoyable and most valuable.
In order to truly get rest, we need to stay away from others and avoid their chatter. At the same time, we want to avoid our own inner chatter.
Proper solitude allows us to return to our own space, focus on our emotions, and hopefully make us feel refreshed. Proper solitude also gives us the opportunity to think deeply, to discover ourselves, to stimulate creativity and new ideas.
Ranked NO.2 Into Nature
Intuitively, we know that nature can calm people. In Japan, forests are believed to have a good healing effect on people. For this reason, they also gave a special name - forest bathing.
Some people even see going into nature as a "good medicine" to cure diseases. Richard · Mape suffered from depression, and when he moved to East Anglia and fell in love, his condition gradually improved and he began to feel the strong contagion of nature again.
"When you stare at a swamp for ten minutes, you'll see that it's completely different than it was before. This change and the feeling of recovering from change is deeply rooted in my heart. That's what has affected me the most—being part of a living system that's not as scary and rigid as we think it is, but a changeable, adaptable system in which water drives everything. ”
Ranked NO.1 Read
To fully understand why reading can be so relaxing, it's worth thinking about what happens to our brains when we read. In some ways, we have a stronger grip on books than other mediums.
Raymond M. Thompson of the University of Toronto Marr found that once we start watching a movie or a TV show, it's likely to be from start to finish, because most of the time we watch TV with others.
But reading a book is different. Aside from the most gripping thriller novels, it's unlikely we'll read them all in one sitting.
Even when we are concentrating on reading, we can stop without thinking, flip back to the front and re-read a few paragraphs, or completely fall asleep when we read somewhere. It all means it takes us a while to finish a book, but it makes reading easy.
We read at our own pace and in our own way. This means that we can control our emotions while reading. Because we are working with the author to co-create characters in our minds, we can decide how terrible the villain is, or how brave the hero is. Although the author has set some rules, we still have a lot of creative freedom.
The researchers asked more than 3,000 people that in the 10 years that the samples were tracked, 1 in 4 people died, but those who were keen to read lived an average of nearly two years longer than those who only read newspapers and magazines, which is arguably an additional boon for bookworms.
At the beginning of the study, factors such as health, wealth and education were included in the scope of the study, although this difference still exists. Surprisingly, a sitting activity actually has a positive effect on health, and perhaps reading is a more special form of rest than we realize.
This article is compiled from "Deep Rest: 10 Psychological Solutions to Heal Yourself in the Age of Anxiety", by Claudia Hammond, published by CITIC Publishing Group, copyright belongs to the author and this book, please indicate the author and the source of the work.
Deep Rest: 10 Psychological Options for Healing Yourself in Times of Anxiety
Claudia Hammond
In times of stress, how to get respite and effective ways to reduce stress in modern life?
Based on the top 10 of the "rest test" of 18,000 people around the world, the most reassuring and effective rest methods and mental skills
Help you have your own prescription for rest, relax and say goodbye to anxiety.