How to feel better at work
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Respect the bodily mechanic
These recommendations are valid for any person, in any phase of the life cycle —desde the childhood until the vejez— and in different life situations —por example, during the pregnancy.
According to movements that are made in the everyday life should have in account following precautions: 2.1 Standing, 2.2 Suited, 2.3 In the bed, 2.4 Duck, 2.5 Rotations of the trunk, 2.6 Manipulation of loads.
When is been standing must remain shoulders to the same height and the slightly separate feet. This way a better balance and a more long-lasting maintenance is achieved of the correct posture.
It is necessary to avoid to put on on tiptoe to arrive at a tall place. It is recommended to use a stool or a stable chair to arrive at the wished height.
To sit down in any area it must remain the straight back.
2.2.1 To sit down in the land
Be sat in the land during a lot time is uncomfortable and it is necessary to change of position often. Correct positions in the land are: kneeling, squatting and in the posture of the Indian, that is, with stretched and open legs towards moves forward or crusades. Lean on a wall can help to maintain more time the posture.
To get up, the person on all fours must put on and, with the assistance of elbows and knees, to get up.
2.2.2 To sit down in a chair and in a sofa
He must remain the posture of the 4: feet must touch to the land, knees have be in an angle of 90º and the back has be supported to the backup of the seat.
According to the height of each person is necessary a more or less low chair or a stool to support feet.
2.2.3 To work with the computer
- In a table: the screen must be situated before the face, to a minimum distance of 40 cm and to the height of the eyes or slightly below. The keyboard must be situated in such a way that shoulders are relaxed and arms form an angle of 90º.
- In other areas: he must use always some support or adapter that allows having the sitting pretty screen and keyboard, such as is specified in the previous point.
2.3 In the bed
- Sleep sideways or face up is advised.
- He must avoid sleep face downward.
- It must always use a pillow of proper measure for the neck so that the column is straight to cervical level.
- In the position face up, it is necessary to place a pillow under knees so that the column is straight and in touch with the mattress.
- To go out of the bed it is necessary to put on sideways and while they get off legs of the bed must add the trunk with the assistance of the arm until to stay sitting at the bed.
2.4 To duck
There are two ways of ducking correctly:
- Fold knees, the two at the same time or to fold a knee while the other leans on the land.
- Swing a leg (it is necessary to lean on a sure place with a hand).
2.5 Rotations of the trunk
- They must avoid, in a sharp or repeated way, rotations of the trunk.
- To manipulate an object or to talk with a person is necessary frontally situate, so much if is been standing as sat.
2.6 Manipulation of loads
When it is had to transport an object or when he must manipulate or when it is necessary to mobilise a person with lack of autonomy, it is necessary to take into account above all following recommendations:
- Distribute the weight in order to be able to maintain a balanced posture.
- Bring closer the weight to the body to control it better.
- To move objects, is better to push them with separate feet, one in front of the other, and to make good use of thus the force of the body's weight to push the object towards moves forward.
- The weight that can charge a person varies according to the age, the constitution and the physical status. Thus, the highest people, stronger and more muscled can charge more weight that the smallest people and flimsier.
Besides these general guidelines, he must remember the importance of:
- Maintain the body weight suitable according to the age, the sex and the constitution.
- Practice regularly physical activity for strengthen the musculature.
- Heat the musculature before any physical activity.
Carry out physical activity
Activities so much work ones as of leisure can involve physical activity or sedentary lifestyle. The physical activity promotes a muscular training with rise of the force, the resistance and the resilience in the muscles, as well as it expands the volume of the breathing. Another significant effect of the physical activity on the cardiovascular system is the rise of the blood irrigation, so much heart one (glasses responsible for irrigating the heart) as of the majority of the muscles, bodies and fabrics. At the same time, the physical activity contributes to the maintenance of the arterial resilience, that it is one of the facilitating factors of the blood circulation
Rest and sleep correctly
Dose the degree of activity
Although it seems that is needed of activity during the vigil to reach a level of tiredness that it induces to the break and to the relaxation, this degree of activity should not exceed until the point of that it maintains excited to the person and it does not allow him the physical disconnection and, above all, mental of the stimulus. Therefore, planning that promote a dosage of the energy and a better coping emotional will provide the relaxation, will improve the sleep induction and they will give a more refreshing dream.
Respect schedules of sleeping
Work family responsibilities and demands and social can prioritise on the to sleep. In such cases, the time of going is postponed to bed and the order of the schedules is not respected of turning in, which it causes a bad quality of the dream. Take conscience of the importance of sleeping and respecting the body clock will contribute to improve the quality of the dream, which it will have repercussions in the good physical yield and intellectual and in the emotional equilibrium.
Control the stress
The person can feel disabled to assume the various challenges that presents the everyday life. Indeed, when demands of the environment pass its reply possibilities, the person has a series of physiological type reactions, cognitive, emotional and behavioural, called replies of stress. These reactions usually are tachycardias, insomnia, anguish, depression, social maladjustment or somatización. Between conducts of escape you can trigger harmful behaviours for the health: excess alcohol intake, tobacco or other drugs, extortionate intake of foodstuffs and even conducts aggressive or violent, as the reckless driving, that obviously stress the physical health and mental. The learning of relaxation techniques, of self-control and cognitive (arrest of the thought negative, problem solving and reorganisation) assistance to assess more realistic way situations, to decrease the anguish and the anxiety and to improve the autoeffectiveness.
Know own skills
It is precise to carry out the activities regarding the work with a rhythm and a quality within desirable margins, to assess them, to persist in its performance during the necessary time and to introduce corrective actions that are specified in the event of error. This reduction is in the base of the possibility of stock of those people that they have the skills necessary to it. Therefore, it is necessary to carry out one acomodación between skills. In fact, one of the generating reasons of dissatisfaction in the world of the work is the lack of mail between the skills necessary to the task and abilities of who carries out it, given that not always coincide ones and other. Interpretations of the factors present in the context where the stock is produced participate in its achievement. The best results are obtained when the task conforms to skills, this is, has a difficulty level that compels to the creative use of skills that are possessed.
Know to face the failure and the success
The value adaptativo of the success and of the failure has to see with the way in which are interpreted. It is desirable to move the way in which are usually to face both (success and failure) within the framework of the leisure to the field of the obligation (learning, work). Within the framework of the leisure, unlike which it happens in the workplace, successes are interpreted such as progress in the path of the challenge more than as achievements staffs and errors, far from is as failures staffs, mistakes are considered that they require another rapprochement way to the task. In this way, the self-esteem and the motivation are preserved towards the task.
Pose possible aims
Who have a self-esteem that it does not conform to the reality tend to aggressively react before critics. Furthermore, many of the people that they insist in considering little valuable ones pursue with its conduct to obtain the examination of the others, to get ready for a possible failure and more consider positively in connection with other moments of its life. Frequently, illusions about the own one was worth can be of assistance short term. It more adaptativo seems to be to set realistic illusions that drive to possible aims
The anxiety not is always bad
Although it usually associates to disorders and to malfunctions, the anxiety also is a standard process and adaptativo that it situates to the person in a prudent attitude and of effort to address obstacles. Directs towards the future trying to prevent possible difficulties or problems. This emotion more or less fugaz, characterised by the physiological activation and the sensation of excitement, promotes, in normal conditions, the achievement of aims, promotes the takeover of conscience of risks and the starting up of strategies to avoid them or to minimise them. Thus, the anxiety can intervene to prepare in depth a work meeting or to study before an examination, in brief, to take precautions before a stock. Therefore, it is necessary to understand the anxiety more as a caution that as an anguish.