Micro Ecology
As your own landlord, you'll want to put some extra thought into the environmental and ergonomic considerations of the place in which you're spending most of your waking hours. Never underestimate the importance to your mental, physical and financial health of such factors as fresh air, good lighting, noise control, comfortable furniture and well designed personal computer equipment.
Becoming your own employee means you'll be assuming more of the routine labor that otherwise might have been handled by office assistants, and you're bound to become more sensitive to ergonomics (body mechanics). Poorly designed tools used repeatedly can result in pain and injury. The most common example is Carpel Tunnel Syndrome: nerve and joint damage to the wrist and thumb from too many hours at the keyboard. Wrist rests, ergonomically designed keyboards and periodic self massage can help prevent this serious condition.
To avoid neck and shoulder strain, computer screens should be positioned at eye level, and arm rests should be high enough to place your forearms parallel with the floor. Low back pain sufferers might get relief from lumbar supports and "back chairs" with knee rests. And everyone can benefit from stretching occasionally during the workday.
The atmosphere in an office can be polluted by fumes from photocopiers, synthetic carpeting, dust filled heating ducts and bacteria in air conditioners. In addition, well insulated homes in certain regions should be tested for radon. The remedy may be as simple as opening a window, but a minimal investment in fans, filters, humidifiers or ionizers goes a long way towards purifying indoor air. Also effective as low tech "air conditioners" are live plants. They remove accumulated carbon dioxide and give back fresh oxygen. Plants also lend a positive psychological effect.
To avoid eye strain, lighting should be shaded or indirect. Natural light prevents vitamin D deficiency and Seasonal Affective Disorder, so open up those curtains and let the sun shine in. Full spectrum lights can also help. And make sure your fixtures don't hum and buzz. The noise can get on your nerves and become a real stress factor.
Color, too, has psychological effects, as hospital and prison designers well know. Studies show that rooms with pale green walls are calming. Yellow is exciting. Even pleasing art work can subtly improve the mood in an office. For a relaxing, conducive work environment, avoid visual clutter.
Noisy office machines such as printers and plotters should be isolated or covered, and phones turned down. Padded room dividers effectively muffle ambient noise, as can strategically placed potted plants. Gentle instrumental music can also be an effective balancing factor in your office sonic environment.
On the Job Exercises
Attention, desk jockeys and chair persons: It's time to get up and take a break. Stretching is a very healthy alternative to coffee and cigarettes and can be done right at the desk, in a lounge area or outdoors. Stretching, deep breathing and relaxation exercises are highly recommended antidotes to tension and fatigue. And a brisk walk after lunch will help overcome afternoon sluggishness. Here are some other simple self care stress busters you can build right into your daily work routine.
- Neck and shoulder rolls. To relieve neck tension, bend your head all the way down forward and roll it in slow motion, first clockwise, then counterclockwise in 360 degree rotation. For tight shoulders, shrug them up to your ears, then drop suddenly. Do slow, wide shoulder rolls, pulling the scapular blades together and apart.
- Iso flexing and progressive muscle release. This technique releases overall muscle tension and promotes good circulation to the extremities. While inhaling, curl in the toes and both feet, then release the tension and exhale at the same time. Then tighten your toes, feet and calf muscles on the next inhalation. Again, release your breath and muscles simultaneously. Next time, add your knees, thighs and buttocks. Continue and repeat this flexing up through your whole body, learning to release muscle tension completely, at will, on each out breath.
Feel the positive effects. Practice this systematic flexing and releasing several times a day, or when you notice the need. As with all these exercises, the more you practice, the more reliable and profound the results become. - Forward flop. This is a passive inversion that relieves neck strain and back aches, and brings an infusion of fresh blood to the brain. Sitting in your chair, bend forward and hang your head and arms between your knees. Exhaling, allow the neck to release, and let the stretch travel down your back. If it's comfortable, stay down for 30 seconds or more. Get up slowly, supporting yourself with your arms, not your back muscles.
- Reach and breathe. Reach overhead as high as you can, inhaling. Then look up and fall back against the chair, draping your upper spine over it, and spreading your arms diagonally out behind you like an eagle in flight. Exhaling, drop your arms and deliberately make a sound that expresses the release you feel. Relax.
- Deep breathing. Blow out through your mouth and puff out all your air. Inhale deeply through the nostrils, expanding the abdomen and rib cage and lifting your shoulders. Pull in as much air as possible. Hold briefly, then release suddenly and relax completely. Repeat three times, then rest and feel your breath settle down into a quiet, automatic rhythm.
- Twist a bit. First twist left by crossing your right hand over to the left side of the chair, next to your leg, with your left hand on the chair back. Inhale and draw your self up tall. Exhale and look over your left shoulder as far as you can, pulling the trunk of your body around. Rotate into the position firmly with upper body strength, but let go in the lower back muscles, allowing the spine to twist. Hold for a moment, then release. Repeat to the right side by placing your left hand on the right side of the chair, and your right hand behind you. Remember to lift with an inhalation, and pull your body into the twist on the exhalation.
- Self massage. Keyboard users should massage their own hands several times per day, and everyone would do well to get a neck rub occasionally, even if it's from themselves! It's easy, free and therapeutic. Work on your aching muscles with the same care that you would a loved one. Probe as deep as you can, without pain. You'll also find it refreshing to stimulate your head with a rigorous massage. Use your fingers to rub the scalp and your knuckles to knock the skull. It feels great! And don't forget to give your feet a good massage treatment, too.
- Eye palming. This is particularly useful for people who sit at computer terminals, wear glasses or get headaches. Rub your palms together tightly and vigorously until they're heated by the friction. Sit back and cover your eyes with your warm palms. Breathe slowly and deeply, relaxing your eyes. Imagine a healing color coming from your hands, through your eyes and into your brain. Feel the soothing effects. Use this method to relieve eye strain and related headaches.
- Mini meditation. You can learn how to relax your body and calm your mind through simple focusing techniques. Studies show that just sensing your breath or heartbeat calms the nervous system and lowers blood pressure. You can clear your mind by focusing on a single healing image, comforting phrase or soothing sensation.
- Balance. Sit comfortably upright and tune into your sense of balance. Balance your body from front to back, then side to side. Coming to rest, bring your attention down to your gravitational center, which is in your belly. Keep sensing this area until you feel your sense of balance contributing to your overall well being.
- Focus. Feel your breathing, and imagine that it's be coming very calm. You can use self relaxation phrases, such as, "My breathing feels calm and slow." Do the same with your heartbeat. It works!
- Visualize. Picture yourself in a favorite natural environment. Recall it with all your senses. Imagine beautiful rainbows of light permeating and healing you. Rest still and silent for a few moments. Enjoy the refreshing pause in your otherwise busy life.
