Relaxation is essential for good health … for interpreters as well. If possible, set aside some private time each day in which to do absolutely nothing. This is not wasted time because by clearing the mind or even daydreaming, one’s thoughts are free to roam. This can be a very creative period and solutions to troublesome problems can suddenly become clear. If it is impossible to switch off because problems crowd the mind, spend time on something that prevents thought being given to them. Reading or talking with a friend may help.
It is easy to learn different relaxation techniques but it is important to incorporate them in to daily life. Being short of time and doing everything at speed is a major cause of stress and not having time to relax makes it harder to cope with that stress. One can practise deep breathing exercises and muscle relaxation techniques that may help in moments of crisis and which can be used continuously and unobserved to deal with stress of all kinds.
Meditation is another way to relax the mind and massage can bring immediate relief from headaches and muscle tension. Self-massage exercises may be beneficial if a friend is not available to offer assistance. Yoga, T’ai Chi and The Alexander Technique also help many people and it may be possible to join a class locally or to attend private sessions.
Exercise can be just the thing to help one relax. It relieves stress by distracting people from their problems. After vigorous exercise one should feel tired, comfortable and relaxed.
Breathing and muscle relaxation
Body language expresses how people feel about themselves and their surroundings. Tense muscles indicate anxiety and the warning signs are obvious:
- Tapping feet
- Tightly folded arms
- Clenched fists
- Playing with hair
- Leg winding
- Hunched shoulders
- Grinding teeth
- Nail biting
It is easy to see the connection between breathing, muscle tension and relaxation when one performs this simple exercise:
Clench muscles tightly and then relax. When the muscles are clenched a person will breathe in and when they are relaxed a person will breathe out. Calming exercises are based on this simple principle.
Deep breathing allows muscles to relax and it dispels tension. When a person is tense breathing becomes shallow. In a difficult or frightening situation try to breathe in and out slowly and deeply 2 or 3 times, concentrating on filling the lungs with air and letting it out gradually.
- Let your breath go (do not breathe in first)
- Take in a slow gentle breath and hold it for a second
- Let it go with a leisurely sigh of relief
- Drop your shoulders at the same time and relax your hands
- Make sure your teeth ate not clenched together
- If you have to speak, speak more slowly and lower the tone.
This technique is practised by actors, singers and public speakers to calm their nerves before or during a performance and it is equally relevant to sign language interpreters. It can also be used to stop oneself from crying or losing one’s temper if it would be inappropriate or embarrassing to do so.
In a situation of prolonged frustration where events are outside ones’ control - such as in a traffic jam - combine deep breathing with clenching and releasing muscles. If sitting hunched forward with teeth clenched and knuckles white on the wheel try to sit back in the seat with the spine well supported and do not let muscles tense up.
Posture
Whether sitting or standing, correct posture is neither bolt upright nor slouched. Balance is very important:
- Stand in front of a mirror and stretch and relax the spine until a position is reached that does not put strain on any part of the body. Repeat the exercise sitting down; rest both feet on the floor in a position that is comfortable and put both hands lightly in the lap. When sitting or standing particular attention should be paid to the head and neck.
- A head weighs 5-6kg/12-14lb and if one persists in holding off centre the strain of supporting a heavy weight at an awkward angle is likely to create problems and can be one of the causes of a migraine. If a person has been unaware of holding the head to one side a partner, friend or colleague may be able to help by pointing out when posture is poor. One’s occupation may also cause a posture distortion and stretching exercises can be helpful.
