Make good use of down time to recharge, unwind

Whether you use it to break up the monotony of your day or for a muchneeded breather from the hectic pace of work, a quick break from work can be just the thing to restore your sanity and boost your energy level.

Here are some tips to get the most out of break time:

• Focus on something else: Talk to friends and co-workers all you want – just don’t talk about work. Rather than venting about your latest stressful work assignment or complaining about your pushy boss, discuss your favorite TV show, last night’s ballgame, the sunny weather or your children.

• Get some fresh air: Sunlight, a cool breeze and a short walk can do wonders for your mind and body. Many great ideas can stem from making this one change to your daily routine.

• Take deep breaths: You might not have time to escape your desk, but even pausing for some breathing exercises can help alleviate stress. Close your eyes for 10 seconds and take several deep, filling breaths.

• Stretch it out: Sitting at a desk all day often results in kinks throughout your neck and back. Try gently rolling your neck to the right, feeling a slight pull on your tight neck muscles, then let it roll to the front for five seconds, shift to your left for a moment, and tilt it backwards. Do the same for your back, bending as far as is comfortable. Repeat two or three times.

• Eat a healthy snack: Munch on an apple, drink some water or have a handful of nuts. These nutritious snacks will keep you going for the next few hours by giving you a good burst of energy.

• Walk after lunch for 20 minutes: Flopping down on your desk chair immediately after lunch can make you feel lethargic and tired. Try going for a brisk, 20-minute walk after lunch to keep your energy level from flat-lining.

— Marco Buscaglia, Careers