Effective recovery strategies for the workplace

Christine Albert studied German linguistics and literature as well as Scandinavian studies at the Albert Ludwigs University in Freiburg. She is currently doing a traineeship at Hubert Burda Media and is writing, among other things, for

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Need a quick burst of energy? Those who want to get through the day focused and productive should know these strategies for short breaks in everyday work.

It is best if employees take a lunch break of 45 to 60 minutes and take a mini break both in the morning and in the afternoon, recommends Utz Niklas Walter, head of the Institute for Workplace Health Advice (IFBG). And how do employees make optimal use of these short breaks?

Pause for the eyes

Those who work on the computer can treat their eyes to some relaxation. To do this, close your eyes for a moment and massage gently. An alternative is to deliberately look far into the distance, explains Walter. "You can also draw a figure eight with your eyes several times," explains Walter. "You can do that with your eyes open or closed." It is also relaxing to put the palm of your hand on your eyes or consciously blink a few times.

Count breaths

A simple breathing exercise is also suitable for a mini break. To do this, you breathe in for three or five seconds and then breathe out again for three or five seconds. You inhale through your nose and exhale through your mouth. "That calms you down, lowers your heart rate and is simply good for you," says Walter.

Take a nap

Utz Niklas Walter recommends sleeping 15 minutes - and no longer. "You can do that well in a one-hour lunch break if you plan it." If necessary, you slumber at your desk. But it is better to retreat to a quiet place and maybe even lie down.

"If you fall asleep quickly, you set your alarm clock to 17 minutes beforehand, for example." If you can't switch off so well, you should try 20 minutes and slowly approach. "Even ten minutes of sleep can mean a couple of hours of performance improvement." But Walter emphasizes: "Napping has to be learned." So it may take some time before it works.

Develop routines

Habit is a good helper in everyday work. For example, if you want to integrate more movement, you should automate it as much as possible. So you can stand on one leg while waiting for coffee, for example. This strengthens the foot muscles, has a positive effect on the deep back muscles and trains the sense of balance. It should also be routine to drink enough, i.e. at least 1.5 liters per day. A good place to start is to drink a glass of water with every break.

Example: smoker

Of course, you don't have to get used to an unhealthy vice for a relaxing break. But many smokers still do some things right, says coach and psychologist Kristine Qualen: "They go outside for a minute and often have a small community where you can talk about all kinds of things." That is stimulation and break at the same time.

Changing lunch menu

Kristine Qualen knows that other people and other foods can have an invigorating character. She advises trying out new restaurants or food trucks during the lunch break. Another possibility: set up a kind of cooking group. To do this, colleagues get together and take turns cooking around once a week for the group. The meal can also be prepared in the evening and then brought to work for the lunch break.

Not too much pressure

If you notice that you have a blockage in your head, you shouldn't force yourself to continue working. It is better to walk around for a moment, get a coffee or maybe even listen to music for a moment, recommends the work psychologist Qualen. "Relieve the head briefly to get out of the constant concentration." What can also help is to create order: tidy the desk, sort the documents or check the to-do list of the day.

Come back inside

Many have lost the thread during the break and it is difficult for them to get back on track. Walter recommends that you only work on a task until shortly before the end and then take a break. "You don't finish the task so that you can pick up exactly where you want it," he explains. The necessary documents should ideally be left open during the break. So you know afterwards where you wanted to get on again.

For others, it can help to divide the workday into sections before starting, so Qualen. After each stage you take a break. This makes it easier to get back on track after the break. "You have something ready and you already know where you want to continue." (approx / dpa)

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