Recently, a slot was discovered.
According to the "China Economic Life Survey" data, excluding work and sleeping time, our average daily leisure time is only 2.42 hours, 25 minutes less than in 2018.
As a 996 senior social animal, I obviously dragged on the average.
You see, if you plan to spend three meals a day, time to go to the toilet, and commuting time, you will have no more than one hour of free time every day.
Moreover, when many domestic companies generally adopt the 996 work system, as office workers, the most troublesome thing is not that there is less free time, but that we can’t grasp the balance between them and can’t take a good rest.
In response to this problem, I have practiced some methods in the past, and I will take the opportunity of this article to share with you.
Don't trample on my rest day, this is the bottom line of 996 social animals
Initially, when I started working at 996, every time I had a rest day, I was sure to rest without stopping.
It's not that my colleagues send WeChat or voice bombardment, or the leader calls me to go back to work overtime, and then it's the clients' various things that need to be dealt with.
At that time, because I wanted to maintain my image in the eyes of my colleagues, I had to take good care of the client, Party A. I would always work at home or return to the company directly.
Although for a period of time, it seemed inspirational and dedicated. However, it gradually evolved from 996 to 997. Colleagues did not appreciate me, the leaders did not give extra overtime, and the clients did not give praise. At the end of the co-authoring, there was nothing left except to pit myself.
Therefore, if we want to maintain good health in the 996 work, the first thing we need to do is to keep our rest days and not be trampled by work and others.
Later, I used two methods to regain the initiative of the rest day.
(1) Plan the work arrangements in advance. For things that need to be docked and cooperated with other people, try to go as far as possible and concentrate on doing more work in the early stage. Once it is done, it will not affect the arrangement of rest days.
(2) On the rest day, the mobile phone is turned off directly. No matter what is going on, wait until you go to work. On that day, you can make up your sleep or do what you like.
Regarding the issue of turning off the mobile phone on a rest day, the method seems extreme, but it is worth doing for three reasons:
First, since it is called the 996 work system, one day off every week, this is our right, to enjoy freedom outside of work, it should be.
Second, if you want to work at 996 for a long time, one day a week’s rest is to give us a chance to relax and concentrate on sleep. Overdrawing this part to satisfy the selfishness of others will only break the body.
Third, being on call on the rest day is just a formality. Smart leaders will only pay attention to what kind of value employees can produce, and will not care too much about these forms.
Especially in the past, when we had sacrificed our rest days to go to work, we could only get out of the "quagmire" immediately if we cut the mess quickly.
After I started doing this, I didn't lose my job because of it, and no one put me on small shoes. In the company, other colleagues did this, but nothing happened, and some even got promoted.
Therefore, in many cases, our worries about fighting for rights are superfluous. If you don't take the initiative to fight for it, and don't set the bottom line, then others won't take our rest days seriously.
Adjust breathing status, help relieve work pressure
If one day’s rest time per week is our bottom line for maintaining health, the state of breathing determines the upper limit of our emotional health in the 996 mode.
At work, it has become common sense to use deep breathing to regulate stress.
But most people (including me) are used to breathing with their mouths before, that is, opening their mouths and taking a deep breath, ha~ exhaling the breath, exhaling~
Objectively speaking, this way of breathing through the mouth is not appropriate.
In the book "How to Breathe Better", once pointed out:
Mouth breathing is the worst way to breathe. Experiments have shown that this increases the probability of our sleep snoring, and is also prone to learning disabilities and hyperactivity. At the same time, mouth breathing can also cause the body to lose a lot of water.
Just like I used my mouth to breathe before, I always feel dry and dry mouth and lips are always chapped.
Therefore, in the working state of 996, we should switch from breathing with our mouth to breathing with our nostrils.
The function of breathing with nostrils is to allow us to adjust our emotional state anytime and anywhere during busy work.
First, breathing with the right nostril activates the sympathetic nervous system, which can provide more blood to the left hemisphere of our brain to maintain a good state of mind.
Secondly, breathing with the left nostril is connected to the parasympathetic nervous system, which can lower body temperature and blood pressure, and relieve anxiety.
As for the practice method of breathing through the nostrils, there are three points:
(1) Uniform breathing method, which uses 4 seconds as a cycle to perform uniform shallow breathing, which is suitable for us to practice anytime and anywhere while we are working.
(2) Restrict the breathing method and take deep, slow-paced breathing. Each time you breathe in through your nostrils for 5 seconds, and exhale for another 5 seconds, and so on. It is suitable for us to sit on the seat and practice when we are not busy.
(3) Alternate breathing method, hold the mouth and left nostril with your hands, breathe only through the right nostril, hold for 2 to 5 minutes. Then switch back. Hold down the mouth and right nostril and breathe only through the left nostril for 2 to 5 minutes.
This method, because it is special, is suitable for practice when no one is around or when resting at home.
In addition, the alternating breathing method can also solve the problem of nasal congestion, and the personal test is effective.
To dispel fatigue, meditation is indispensable
In 996 mode, we often feel fatigue like a tsunami.
Take me as an example. Several times a month, there will be times when I am in a bad state. I am sluggish, inefficient at work, and I do not feel enthusiasm for the future. I want to use sleep to alleviate, resulting in various insomnia.
For this situation, conventional rest methods are no longer useful, so I recommend three mitigation methods:
(1) Work problems are solved by meditation on results.
In many cases, our spiritual decadence is mostly due to our encounters with difficult bottlenecks. Faced with those things that can't find a solution for a while, it's normal to be overwhelmed and anxious to get angry.
In this regard, we can try the "achievement meditation" proposed by Dr. Karl Newport of the Massachusetts Institute of Technology to solve this problem.
The so-called achievement meditation refers to when we are physically working and mentally free, such as walking, jogging, driving, eating, bathing, and focusing on a clear professional problem. That is to use divergent thinking to think about problems.
In the past, in the process of solving problems, we used to use focused thinking to concentrate on doing something. This kind of thinking is like an APP, a well-organized program, useful, but there are limitations.
And divergent thinking is like a search engine. When we start meditation on achievement, it is like mobilizing the database in our brain.
Those problems that are difficult to solve through hard thinking and meditation may be able to provide us with suitable solutions in an instant through the guidance of divergent thinking.
(2) Adjust the state and use dynamic meditation to solve it.
Google once carried out a course called "SIY" dynamic meditation, which is very suitable for us to practice between work in 996.
The first is walking meditation. When we are on the way to and from get off work, or when we are going out to eat, we can slow down when time permits.
Then consciously pay attention to the changes in the muscles and joints of the hands and feet, as well as the feeling of the soles of the feet touching the ground. Take this feeling as the most important thing at this moment.
The second is standing meditation. Close your eyes and open your feet until they are shoulder-width apart. Then extend your arms, raise them slowly on both sides, and then slowly lower them.
At this time, we need to feel the changes in the arm muscles and the feeling of blood flowing up and down, and insist on repeating it several times.
The last is sitting meditation. When we feel tired, we can close our eyes and slowly turn our left and right shoulders from back to front on the seat.
Use your attention to feel the changes in the joints and muscles. After turning a few times, try in the opposite direction.
The function of these three methods is to use physical feelings to give our brains free time to rest, and to avoid the continuous overdraft of various stress and anxiety.
(3) If you feel uncomfortable, use a full-body scan to solve it.
In my past fight against "insomnia", it is a good way to try full body scanning.
The first is to lie flat on the bed and keep yourself away from the phone. Focus on the nostril breathing, and pay attention to the ups and downs of the lungs and abdomen.
Then focus on the left toe, experience the touch between the toes, and then "scan" the whole body from the left toe. Assuming that when inhaling, air enters through the nostrils and passes through the whole body to reach the left toe.
When exhaling, imagine that the air gathered on the left toe passes through the whole body, and finally radiates from the nostrils.
If at this time, a certain part of our body, such as neck, shoulders, arms, and waist is not uncomfortable, we can also focus on the uncomfortable part and experience that feeling.
The effect of persisting in this way is to relieve physical discomfort on the one hand, and put yourself into sleep quickly on the other to overcome insomnia.
Written at the end:
In fact, the above methods are just emergency plans that we can practice under the specific conditions of 996.
From a long-term perspective, if we want to avoid the risk of "working in 996 and getting sick in the ICU", we still have to choose a suitable job to avoid those useless systems and the consumption of invalid overtime on our bodies.
