After a year of Corona, we would like the ease back. But how? 6 small steps to more joie de vivre.
Carola Kleinschmidt
The goal is clear: more serenity and joie de vivre. But how? Science has found that the best way to get ahead is to take very small steps. We quickly overwhelm ourselves with major change projects. And then it's over again with the resolutions. When it comes to self-care, baby steps are the real giant steps. Especially with the big questions. Here are six mini-steps for inner balance:
1) I run all day and can't do anything. How can I change this?
It's normal for our to-do list to be longer than our day. But the feeling of having achieved something still arises when we manage to keep an eye on the things that are really important to us. Before you start your day, make a habit of asking yourself this quick question:
If I only had 30 minutes today: which task would be most important to me?
Listen to yourself. You will quickly feel what is really important to you. The answer may be: I really want some fresh air today. Or you feel: It is very important that I tell the boss that I have to speak to her.
When you know what is really important to you, deal with that topic first. Walk to the job or write the email to your boss asking for an appointment. If you write to-do lists: Circle the completed task in bright colors. Celebrate yourself! You will notice how the good feeling spreads: Today I did something important!
2) I'm tense even on the weekend. I think I have to go out for a couple of weeks.
When we don't see a solution, we often feel like we're trapped. We feel trapped in the situation – and only see salvation in the outbreak. A saving baby step can now be:
Feel in yourself what exactly you are missing. Undisturbed time alone? A counterweight to the job? Create a time slot on the weekend in which this need has a place. An activity that is in contrast to our normal everyday life is often relaxing. Anyone who has a very factual job relaxes with creative activities. Anyone who cares a lot about others, relaxes in being pampered (buy bread rolls!), Or by taking good care of yourself (no duties these days!). If you sit a lot, you relax when you move. Those who have a lot of social contacts often need time for themselves. Try a little. Presumably, the need to flee is diminishing.
3) Often I'm pretty tired by noon. Is my job just too stressful?
When we work out from morning to noon, our body and mind have no opportunity to recharge. But our biorhythm oscillates in a fairly fixed pattern of energy highs and lows. Therefore:
Take a break after 60 to 70 minutes of focused work. Have a drink, walk around, look out the window, shift down a gear. The mini-break may well fix the mega-midday low.
4) I often can't switch off in the evening because I keep thinking about my job. Do I have to change something in principle?
Getting things done is an art in itself. If we continue to think about the project or the conflict of the day in the evening, it is mainly because we have not set the right end. Try this 3 minute ritual:
Take a moment when your day job comes to an end (also works as a mother or in the home office). Review the day inwardly and ask yourself: What was good? What did I do (also count partial steps!)? What do I start with tomorrow? Inwardly appreciate everything you've done. Breathe out deeply. And if you work in the home office: move the work aside. In doing so, consciously switch to the end of the day.
5) I'm so excited about an appointment sometimes. How do I manage to calm down?
Excitement is energy. The blood pressure rises, the heart beats quickly. We mobilize our forces. If we see this excitement a little more positively, it becomes less stressful. In addition, immediately helps:
Breathe out deeply and long. Exhaling triggers our resting nerve (sympathetic nerve) and signals to the body: There is no danger to life here. You can relax. You will notice how your heart becomes calmer.
6) I think I have to clean up my life from the ground up. I just have too many construction sites.
For some people this is true. Not for most. A little trick is enough:
See what's good in your life and what's good for you. Even the little things count. The nice neighbor? The walks with your partner? A good book? A project on the job that is fun? Now think about how you can bring more of these positive things into your life. It's often very easy. Your life will be brighter. And it may well be that it is now much easier for you to recognize which activities or duties you do not want to pursue in the future. Your life will clear itself up almost by itself.
© Brigitte.de
More on the subject of Carola Kleinschmidt? Her book "Work healthier. Live better – your annual companion for more zest for life and serenity" is a hands-on guide for the whole year with 52 exercises for more self-care, mindfulness and resilience: www.dein-gutes-jahr.de (15 euros) .