Psychological wellbeing

• Start by thinking about:
  • What causes stress for you?
  • How stress affects you?
  • How do you relax?
• Take a test: https://www.psycom.net/stress-test

• Plan the use of your time carefully, to feel the sense of control.
• Mark also breaks on your schedule.
• Decrease your workload: Can you lower your standards on some matters or do them a bit slower? Which matters can you leave undone?
• Adequate technology and online teaching skills ensure a sense of control over your work. Demand training from your employer if you feel like you need it.

• We tend to worry about the past and the future, so it’s useful to focus on the present moment.
• Mindfulness exercises have been proven to help coping with stress
  • Lowers stress hormone levels and helps to recognize stress-related factors and thoughts
  • Decreases anxiety
  • Improves concentration
  • Increases positive thoughts
• Start by observing yourself in the present moment:
  • How does your body feel right now?
  • What can you see, hear, taste, smell or feel against your skin right now?
  • In which emotional state is your mind right now?
  • What thoughts are there in your mind right now?

• The simplest breathing exercise:
  • You can perform this exercise anywhere and anytime of the day. You only need one minute.
  • Close your eyes and observe your breathing. Don’t change anything, just observe.
  • Take a couple of deep breaths and open your eyes.

• Change your mindset with the power of breathing and writing:
• Think about something that's bothering you right now.
• Write down on a piece of paper all the feelings and thoughts that this issue provokes in you.
• Sit comfortably with your feet firmly on the ground and close your eyes. Move your right hand on your chest and your left on your stomach.
• Breathe with each inhale against your hands expanding the abdomen and chest, and exhale lowering the arms closer to the spine. Continue for a couple of minutes.
• Turn the paper over and write down what feelings and thoughts the issue provokes in you now.
• Compare now both sides of the paper. Do you notice differences in your thoughts and feelings before and after the exercise?

• Lengthen your exhales to activate your parasympathetic nervous system
  • Take a comfortable seated position and close your eyes.
  • Breathe normally and bring your attention to your breathing.
  • Start lengthening your exhales by counting to 4 with each inhale and counting to 6 with each exhale.
  • Continue doing this and if you feel comfortable, you can lengthen your exhales even more, maybe counting to 8 with each exhale.
  • Continue for a few minutes.
  • Return to your normal breathing rhythm.
  • Open your eyes. Can you notice a difference in your body and/or mind?

• Try diaphragm breathing to decrease stress and lower blood pressure
• Lay on your back on a comfortable surface and close your eyes.
• Bend your knees and put your feet flat on the surface.
• Place one hand on your chest and the other on your belly, below your ribs.
• Breathe in slowly through your nose. Picture your belly filling with air, from the bottom up. Only the hand on your belly should rise.
• Purse your lips as if you are blowing out candles and slowly breathe out. Your belly should deflate.
• Continue for a few minutes and get back to your normal breathing.

 

Natural green environments offer us stress recovery.

• Short visits have already great benefits, so visit the nearest park during your breaks or after your workday. 5 minutes is enough!

Remember to contact a specialist and seek professional support, if needed. (this under the whole psychological wellbeing section, not under any drop down menus)