居家辦公悶壞了!5 個必知 WFH 時幫助調節身心狀態的方法

疫情時代也改變你的工作型態了嗎?在家上班再也不是電影中才會出現的畫面,但長時間辦公與放鬆的場域混合在一起,心情鬱悶、身體僵硬等情況慢慢出現......,接下來帶你看看 5 個居家辦公必知的小訣竅,不但可以幫助調節身心的壓力,還可以提升工作效率。

從放鬆開始提升身心狀態

「休息是為了走更長遠的路。」這句話真的不是老生常談!調節好身體狀況,心靈的壓力自然會得到釋放,區隔工作與休息的空間是一個很好的方法。上班時間中定時給自己一個放鬆的時間,照顧身體與情緒,充好電再來處理接下來的工作。提高產能的同時,也能即時緩解頸椎背部的疼痛、擺脫居家辦公的煩悶感!

WFH
居家辦公成為現代人的工作常態。(圖片來源:Clay Banks on Unsplash)

方法一:伸展運動或瑜珈

工作到一個段落了就站起來做點伸展運動吧!你可以鋪上瑜珈墊、點起香氛蠟燭,佈置一個專門放鬆的小角落,進行輕鬆無強度的瑜珈。拉伸筋骨、放鬆僵硬的肌肉,完成後身體會感到如釋重負,以下三個簡單的瑜珈招式推薦給你:
1.嬰兒式
身體呈跪姿、雙手向前伸直,接下來將上半身往前趴,臉自然朝下、前額貼地。可以拉伸脊椎和背部肌肉,大腿、臀部的僵硬也會得到舒緩。
2.眼鏡蛇式
面朝下趴著,將雙手撐在胸兩側的地上,輕微彎曲肘部,雙手推地後上半身抬起,就像是眼鏡蛇抬頭的樣子。平視前方,注意不能聳肩,這個動作可以改善及預防文明病。
3.貓式
將雙手、雙膝、雙腳著地,呈爬行的姿勢,肩膀、胸、脊椎、臀部呈直線,不可聳肩。吸氣將背部下壓,吐氣將背部上拱原型,像貓咪伸懶腰的姿態。這個動作可以大大的放鬆整個身軀,提升身體的柔軟度,緩解腰背部疼痛。

瑜珈
嬰兒式可以拉伸脊椎和背部肌肉。

方法二:讓 432 赫茲音樂療癒你

音樂雖然看不見,對我們大腦的影響卻不容忽視!它能降低壓力荷爾蒙皮質醇、抑制憂鬱情緒,在聽音樂的時候,大腦不同的區塊都會運作,甚至能增加思考的靈敏度。

如果你擔心邊聽音樂邊工作容易導致分心,那試試「432 赫茲音樂」吧!432 赫茲這種特定音頻,能修復因壓力而受損的腦細胞,進而達到音波療癒的效果。它是最接近宇宙頻率的音樂,不但有提升思考的清晰度的效果,還能增加直覺、降低血壓,放鬆因工作而緊繃的精神,讓你接下來能用更好的狀態進行工作。

若是使用手機播放音樂,Bone 蹦克的Hornstand通用手機號角揚聲器可有效擴大 20% 的手機音量,讓你更享受 432 赫茲音樂的音頻治癒能量!它是不需插電的環保擴音座,體積輕巧、方便攜帶,也適用於各尺寸的手機、戶外和室內;除了當播音樂的擴音器以外,居家辦公時當手機支架,直立橫放都可以。同時能進行插線充電,在通話、視訊會議時立於一旁,絕對不怕音量不夠大!

Bone 蹦克的通用手機號角揚聲器讓你更享受 432 赫茲音樂。

方法三:顳肌按摩

很多人在長時間工作後,容易在下午時段開始偏頭痛,這很可能是顳肌太過緊繃導致的。顳肌是太陽穴和耳後附近的肌肉,同時也是頭部最容易疲勞的肌肉。盯著電腦不自覺的用力過度,可能會讓肌肉發炎,再加上姿勢不良,甚至可能導致顳顎關節炎!按摩顳肌能大大減輕頭痛症狀與身體緊繃的感覺。但是要小心太陽穴附近很多重要的穴道,千萬不能隨意按壓,教你 3 招簡單的按摩手法,能有效舒緩頭部不適,趕快筆記起來:
1.使用手掌最柔軟的掌根,逆時針從太陽穴輕輕按壓至耳後,再順時針按壓回來,重複五次。
2.兩手手掌在耳上緩緩將頭皮向上拉,感覺到眼尾稍微被拉提,持續約 30 秒,重複三次。
3.用力咬住牙齒的時候,側頭部有一小塊會稍微隆起處,稱作頭維穴,輕輕按壓頭維穴 10 秒鐘,重複按壓 3-5 次。

偏頭痛
偏頭痛成為現代人文明病。(圖片來源:Andrian Swancar on Unsplash)

方法四:吃個下午茶零食

吃零食絕對是最容易的放鬆方法!但千萬要慎選零食種類,不然一不小心就讓「防疫胖」上身。選擇健康又美味的零食,不但能幫助釋放壓力,還可以吸收到身體所需要的養分,水果、堅果、希臘優格、黑巧克力等食物絕不能錯過!堅果能抗氧化、降血脂減少膽固醇;水果補充身體所需維生素;70% 以上的黑巧克力則能保護心血管、抗發炎、刺激大腦分泌多巴胺。適量攝取這些健康的小零食,對提升工作效率、減緩疲勞有很大的幫助。

下午茶
健康的下午茶零食能幫助提升狀態。(圖片來源:Alexander Mils on Unsplash)

方法五:冥想

在居家工作時,你日漸感到焦慮低落、壓力越來越沈重嗎?冥想是一個很好的出口,短時間就能改善身心的狀態,幫助你減壓、減憂、改善睡眠,還能訓練正念、防止大腦衰退。配上 432 赫茲音樂,開始進行冥想吧!你可以佈置一個專屬於自己的放鬆區域,然後盤腿挺胸坐著,閉上雙眼,感受自己的呼吸、聆聽心靈的聲音,並且試著接納全部的自己,讓身體的每寸肌肉、關節都卸下緊繃。時間可以持續 10-20 分鐘,慢慢地,你的思緒會越來越輕盈,心靈也會越來越平靜和清晰。

冥想
準備好放鬆的空間能更有效進行冥想。(圖片來源:Shashi Chaturvedula on Unsplash)
Facebook Comments
Latest Articles
A good helper to solve the problem of insomnia, 3 ways to help sleep!|Bone Talk
A good helper to solve the problem of insomnia, 3 ways to help sleep!|Bone Talk

Do you feel that your internal clock is disturbed, listless during work hours, want to sleep, or even feel super tired during the day and super happy at night? Will the vicious circle make you more tired at work tomorrow? To have a good schedule and work efficiency, the most important thing is to have a good quality of sleep. Let us take a look at 3 good ways to help sleep!

October 29, 2021
How to use your Airtag smarter? Four types of protective cases open your imagination to airtag|Bone Talk
How to use your Airtag smarter? Four types of protective cases open your imagination to airtag|Bone Talk

AirTag has been on the market for some time, has anyone bought it? Today, Bone will share four kinds of AirTag protective cases, allowing you to find the most convenient style in four different life situations.

August 24, 2021
Going back to school? These items help to optimize your campus life, and allow you to feel more convenient in dormitory life! - Domitory Life|Bone Talk
Going back to school? These items help to optimize your campus life, and allow you to feel more convenient in dormitory life! - Domitory Life|Bone Talk

Did you have an enriching summer vacation? Whether you are busy with part-time work, internship, or returning to your hometown to be with your family, hoping this summer vacation has become a memorable time for you. And what will be welcomed next is the beginning of a new semester. Whether you are a freshman or older year student coming back to school, have you prepared your new dormitory? If not, let us give you some new ideas for you to enjoy your campus life, also let your dormitory life be more convenient!

August 16, 2021
Going back to school? These items help to optimize your campus life, and allows you to feel more convenient walking on campus! - Campus Life |Bone Talk
Going back to school? These items help to optimize your campus life, and allows you to feel more convenient walking on campus! - Campus Life |Bone Talk

Did you have an enriching summer vacation? Whether you are busy with part-time work, internship, or returning to your hometown to be with your family, hoping this summer vacation has become a memorable time for you. And what will be welcomed next is the beginning of a new semester, which also means it is time to go back to campus. Now, let’s prepare for returning to school and make your campus life more convenient!

August 11, 2021
What to do if accidently spilled liquid into the laptop? 3 steps to reduce the damage|Bone Talk
What to do if accidently spilled liquid into the laptop? 3 steps to reduce the damage|Bone Talk

What to do if accidently spilled liquid into the laptop ? Especially when you have a Macbook, the maintenance cost for the laptop is almost equal to the cost of a new laptop. But don’t worry, follow the three steps to reduce the damage.

August 10, 2021
How to use the mobile phone lanyard? 6 practical scenarios for going out, allowing you to hang around easily|Bone Talk
How to use the mobile phone lanyard? 6 practical scenarios for going out, allowing you to hang around easily|Bone Talk

With the increasingly diverse functions of mobile phones, people's habit of not leaving their phones has gradually deepened. However, how to carry the mobile phone always bothers people. So, a great invention: the mobile phone lanyard was born! Today, let's take a look at the practical situation where the mobile phone lanyard comes in handy!

July 30, 2021
Are you bored at home? A selection of 6 Switch multiplayer games, a must-play for gatherings at home!|Bone Talk
Are you bored at home? A selection of 6 Switch multiplayer games, a must-play for gatherings at home!|Bone Talk

Switch can be said to be one of the most popular game consoles during the pandemic, not only helps everyone eliminate the boredom of staying at home, but also solves the need to go out for exercises. However, Switch is not only aimed at teenagers or young people, but has many simple and cute styles of games that are also suitable for elders and children. Today we will recommend 6 Switch games that are suitable for multi-players, and never will have a dull moment for partying with families at home!

July 27, 2021
Is AirTag a new generation of
Is AirTag a new generation of "anti-lost artifact" or a "crime artifact"? Bone will answer the two major doubts before you purchase

Have you begun to use the Apple AirTag? Recently, more and more people have gotten the product. We believe Apple AirTag will become a must-have item for Bone customers in the near future. Yet has the problem of illegal tracking that has been boiling since the launch of AirTag been solved? Let Bone answer you today...

July 15, 2021
【Bone Unbox】Bone Phone Ringtie
【Bone Unbox】Bone Phone Ringtie

Unboxing universal phone case - Phone Ringtie by Bone Collection

July 23, 2019
[Bone Collection on Design] “Lanyard PhoneTie” Creative thought
[Bone Collection on Design] “Lanyard PhoneTie” Creative thought

People who like to hang their cell phones around their necks can only find cell phone cases with a sling, and they’re not very good-looking. Today, let's introduce the design process for the Lanyard PhoneTie!

October 12, 2018
Bone Talk
Receive exclusive news, updates & more.

Please enter a valid email address.