How to Relax – Progressive Muscular Relaxation

People with anxiety difficulties are often so tense throughout the day that they don’t even recognize what being relaxed feels like.   Progressive Muscle Relaxation is a scientifically proven way to help you relax and to teach your body how to recognise the signs of stress, tension and anxiety.

Do it regularly (try once a day at the start) and it can help you:

  1. re-calibrate your body back down to zero tension
  2. prevent a stress reaction to stressful life situations
  3. learn to notice the early warning signs of tension so you can nip them in the bud

Or, alternatively, you can use it on an ad-hoc basis to help relax during stressful times, help you get to sleep, or help you recover after a particularly bad time.

Tips:

  • Set aside about 15 minutes to complete this exercise.
  • Find a place where you can complete this exercise without being disturbed.
  • You do not need to be feeling anxious when you practise this exercise. In fact, it is better to first practice it when you are calm.
  • Find a quiet, comfortable place to sit, then close your eyes and let your body go loose. A reclining armchair is ideal. You can lie down, but this will increase your chances of falling asleep.
  • Wear loose, comfortable clothing, and don’t forget to remove your shoes.
  • Take about five slow, deep breaths before you begin.

How To Do It

You will be systematically tensing and then relaxing each muscles group in your body, one by one.  here’s how to do it.

TENSE YOUR MUSCLE

The first step is applying muscle tension to a specific part of the body. First, focus on the target muscle group, for example, your left hand. Next, take a slow, deep breath and squeeze the muscles as hard as you can for about 5 seconds. It is important to really feel the tension in the muscles, which may even cause a bit of discomfort or shaking. In this instance, you would be making a tight fist with your left hand. It is easy to accidentally tense other surrounding muscles (for example, the shoulder or arm), so try to ONLY tense the muscles you are targeting. Take care not to hurt yourself while tensing your muscles. You should never feel intense or shooting pain while completing this exercise. Make the muscle tension deliberate, yet gentle. If you have problems with pulled muscles, broken bones, or any medical issues that would hinder physical activity, consult your doctor first.

RELAX YOUR MUSCLE

This step involves quickly relaxing the tensed muscles. After about 5 seconds, let all the tightness flow out of the tensed muscles. Exhale as you do this step. You should feel the muscles become loose and limp, as the tension flows out. It is important to very deliberately focus on and notice the difference between the tension and relaxation. This is the most important part of the whole exercise. Remain in this relaxed state for about 15 seconds, and then move on to the next muscle group. Repeat the tension-relaxation steps. After completing all of the muscle groups, take some time to enjoy the deep state of relaxation.

THE MUSCLES TO TENSE

During this exercise, you will be working with almost all the major muscle groups in your body. To make it easier to remember, start with your feet and systematically move up (or if you prefer, you can do it in the reverse order, from your forehead down to your feet).

  1. Foot (curl your toes downward)
  2. Lower leg and foot (tighten your calf muscle by pulling toes towards you)
  3. Entire leg (squeeze thigh muscles while doing above) (Repeat on other side of body)
  4. Hand (clench your fist)
  5. Entire right arm (tighten your biceps by drawing your forearm up towards your shoulder and “make a muscle”, while clenching fist) (Repeat on other side of body)
  6. Buttocks (tighten by pulling your buttocks together)
  7. Stomach (suck your stomach in)
  8. Chest (tighten by taking a deep breath)
  9. Neck and shoulders (raise your shoulders up to touch your ears)
  10. Mouth (open your mouth wide enough to stretch the hinges of your jaw)
  11. Eyes (clench your eyelids tightly shut)
  12. Forehead (raise your eyebrows as far as you can)

THE SHORT VERSION

Once you have become familiar with the “tension and relaxation” technique, and have been practicing it for a couple weeks, you can begin to practise a very short version of progressive muscle relaxation. In this approach, you learn how to tense larger groups of muscles, which takes even less time. These muscle groups are:

  1. Lower limbs (feet and legs)
  2. Stomach and chest
  3. Arms, shoulders, and neck
  4. Face

So instead of working with just one specific muscle group at a time (e.g., your stomach), you can focus on the complete group (your stomach AND chest). You can start by focusing on your breathing during the tension and relaxation. When doing this shortened version, it can be helpful to say a certain word or phrase to yourself as you slowly exhale (such as “relax”, “let go”, “stay calm”, “peace” “it will pass” etc…). This word or phrase will become associated with a relaxed state; eventually, saying this word alone can bring on a calm feeling. This can be handy during times when it would be hard to take the time to go through all the steps of progressive muscle relaxation.

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    | Helpware
    Outsourcing customer support is a great way to provide affordable but
    reliable service to your clients. Whether for voice or non-voice applications,
    there are plenty of excellent customer support…

    Written by Dana Mahoney
    Sunday, Jan 22
    Table of Contents
    Outsourcing customer support is a great way to provide affordable but reliable service to your clients.

    Whether for voice or non-voice applications, there
    are plenty of excellent customer support outsourcing companies that
    fit every requirement.
    But then again, why even think about outsourcing? Isn’t local talent good enough to provide the service needed by a company’s customers?

    Plus, wouldn’t it be a disservice to customers if a company farms out its frontline operations to contractors?

    What Is Customer Support Outsourcing?

    By now, the best customer service companies should know the value of customer support and why it’s an essential cog in an organization. Like sales and
    marketing, customer service should already be in play during a company’s first day,
    as they are the group that comes into direct contact with clients.

    The main goal of customer support is to keep customers happy by attending
    to their needs and responding to their questions. However, it’s
    also a way to instill loyalty and generate additional sales.

    To do so, an outsourcing company must have its
    support team available whenever the customer needs it. Outsourcing customer support allows companies to maintain an around-the-clock service team managed by industry veterans and experts.

    Advantages of Customer Support Outsourcing
    Admittedly, not all company startups have leaders who
    are experts in every facet of their operations. Given their many responsibilities, many startup founders accept that they can’t do everything themselves.
    Non-core competencies such as customer service can benefit from
    outsourcing.
    Turning the service over to competent experts lets companies benefit from a
    bigger source of talent from all over the world.

    At the same time, companies that outsource customer support enjoy reduced payroll without sacrificing service quality.
    Other benefits of outsourcing include:
    More Opportunities to Grow the Business
    By assigning customer support to expert outsourcing service providers, leaders
    can instead turn to scaling the business. Overseeing the day-to-day operations can already take much of management’s time, and customer support is equally demanding.

    To help executives focus on the big picture, they’ll need to partner
    with the best service companies that know what they’re doing.

    Enhance Customer Experience
    Given the opportunity to communicate and interact with customer service, many customers will express
    their satisfaction in getting their voices heard.

    If customer service companies and their team address customers’ issues in a satisfactory way, they’re more than likely to remain customers.

    A pleasant customer experience will almost always lead to longer
    retention and a significantly higher customer lifetime value (CLV).
    This isn’t to say a stellar customer experience is only possible through outsourcing.
    Rather, the chances of improving customer satisfaction come with a continuous and consistent level of service.
    Providing a highly specialized, dedicated team of professionals
    from day one is a great way to achieve this quickly.
    Top 10 Customer Support Outsourcing Companies

    We’ve narrowed down the list of companies with great customer service to the top
    10 most prominent ones in 2022. We’ll also provide a brief description and highlight the main strong points of each
    outsourcing company.
    1. Helpware

    Helpware started in 2015 with the initial goal of providing support to startup companies.
    Over the years, the company has grown big and is confident enough to provide both enterprise
    and small business customer service outsourcing solutions.

    Providing back office, technical, and customer support, Helpware specializes in assisting
    companies in various support areas. This includes Omnichannel Customer Support, Technical & IT Support, Content Moderation,
    CX Consulting Services, Back Office Support, Data Labeling, Digital
    Marketing Solutions, and Cyber Security. The company provides
    only dedicated agents, in-house training, and equipment to help its clients boost their productivity from day one.
    Now it’s one of the top customer service companies in the
    US and European markets with numerous awards and positive reviews from satisfied clients on Clutch and other reputable platforms.
    Helpware’s people-focused culture seems very attractive to businesses sharing
    the same philosophy.
    Pros:
    Shows outstanding flexibility when providing for clients’ specific needs.
    This means its support can scale along with your company’s growth.

    Offers turn-key solutions, so you don’t have to look for either
    option separately.
    Helpware’s focused on developing its people and
    their skills and it pays off handsomely, especially in customer support outsourcing contracts.

    Some global brands are happy to have their customer support outsourced to
    Helpware.
    2. Sykes

    U.S.-based Sykes is one of the pioneers of the BPO industry.
    Established in 1995, the company trailblazed its way to the top and was one of the first BPOs to open multiple locations.
    In 2021, the Sitel Group acquired Sykes to widen its reach and increase its capacity.

    Sykes is one of the top 10 service companies and leading service
    providers of demand generation and customer engagement services,
    with clients included in the top 2000 companies worldwide.
    At the core of Sykes’ business are its staple services: outsourcing, customer experience, service to
    sales, digital transformation, and brand extension.
    Pros:
    Sykes maintains a pool of service agents from its clients’
    home countries.
    The company is well-versed in matters concerning data privacy.
    Specifically, Sykes follows various privacy
    guidelines, including HIPAA compliance and Payment
    Card Industry (PCI) data security certification.

    3. Ascensos

    Founded in 2013 in the UK, Ascensos is one of those outsourced customer service companies that wanted to change the
    customer experience by applying a personal touch to customer
    care. The company is now Europe’s number-one customer support outsourcing company, providing bespoke
    customer experience solutions to clients around the world. In addition, its contact center operation locations include the UK, Romania, Turkey,
    and South Africa.
    Pros:
    Ascensos is more nearshore than an offshore support
    center, so location and time zone differences aren’t
    as pronounced as operations in Asia and South America.

    Companies that outsource customer service to Ascensos value the fact
    that it supports diversity and inclusivity among staff while focusing on promoting happiness as a key asset among its workforce.

    Although there aren’t any published pricing rates, instead, Ascensos will individually respond to requests for quotes,
    the prices of this outsourcing customer service company are more than affordable.

    4. Teleperformance

    With more than 40 years of experience in the BPO industry, Teleperformance is an established leader in solution design,
    business optimization strategies, and front-office customer support.
    It also offers back-office services such as finance and accounting, collections,
    and technical support.
    Pros:
    Teleperformance is a truly global service provider. It operates in 80 countries and employs more than 330,000
    agents speaking over 265 languages and deservedly
    belongs to a league of good customer service companies. You won’t find
    it difficult to get support in the language and location you require.

    Clients also appreciate the company’s expertise in providing omnichannel solutions.

    5. VXI

    VXI Global Solutions is one of those outsourcing agencies that offer customer care and customer experience (CX) solutions to
    some of today’s major global brands. In addition, the company offers contact center and BPO services,
    omnichannel and multilingual support, software development,
    CX innovation, quality assurance (QA), and infrastructure outsourcing.
    VXI employs more than 35,000 workers in 43 countries throughout North
    America, Asia, Europe, and the Caribbean.
    The company also prides itself on its ability to help clients resolve major CX and employee experience
    (EX) pain points and take their customer service systems to
    the next level. Like any modern BPO, VXI employs omnichannel support services to enhance communication coverage for clients.
    Also, VXI provides additional analytics and insights generation services so clients can learn as they
    go.
    Pros:
    High CX expertise leads to enhanced customer and
    employee experience.
    VXI displays an uncanny ability to scale up or
    down to fit its client’s capabilities.
    6. InfluX

    In its quest to build the world’s first remote-only CX team, InfluX managed to recruit employees from more
    than 120 cities worldwide. This strategy also lets
    them provide 24-hour customer support outsourcing solutions within the client’s time zone.
    In addition, InfluX creates specialized customer experiences
    that reflect the client’s vision, voice, and values.
    Pros:
    Less dependence on automation and more on human interaction make for a better customer experience.

    Having employees in every time zone solves the common offshore problem of mismatched time schedules
    between clients and outsourcing companies.
    Pay-as-go pricing may be attractive to some clients who prefer flexible packages.

    7. Skycom

    Skycom is also on the list of nearshore outsourcing companies that specialize in multi-continent support services.

    The company employs native English contact center agents with experience in multiple industries.
    Skycom also offers a full range of services, including business process outsourcing,
    telemarketing and sales, customer support, and healthcare.
    With more than 15 years of experience, Skycom also employs over 2,000 workers assigned
    to 35 clients in five countries.
    Pros:
    Nearshore operations mean fewer problems dealing with time zone and distance
    differences.
    Skycom covers a wide range of industries, including healthcare,
    travel, utilities, IT, finance, retail, and telecommunications.

    8. Integra

    Integra’s differentiator is its focus on training its workforce in customer psychology.
    This means company-provided support agents are more
    sensitive in detecting changes in the customer’s voice or tone.
    As a result, they can respond to these changes to defuse any tension and lead the customer into a more positive mindset.
    Starting with four employees in 2004, Integra currently employs
    more than 1,400 workers stationed across four countries.
    It handles customer service duties over the phone, email, live chat, or social
    media.
    Pros:
    Integra offers some of the most cost-effective solutions in the industry.

    Sales psychology is also an incredible asset to have if you work in a customer support outsourcing company.

    9. Telus

    Telus International is one of the world’s leading digital
    CX innovators. In particular, it designs and produces
    next-generation digital solutions for brands all over the world.
    This is one of the Canadian top IT outsourcing companies that provide IT services and multilingual customer service to industries such as technology,
    media, communications, eCommerce, financial technology, travel, hospitality, automotive, healthcare, and
    games.
    Pros:
    Telus International is a premium multilingual contact center.
    It is one of those IT support outsourcing companies that
    offer top-tier customer support services in various countries and more
    than 50 languages.
    Telus is famous among IT services outsourcing companies
    for organizing an annual charitable initiative
    called “Telus Days of Giving.” In particular, the company taps
    225,000 volunteers from its offices to complete various
    service projects across its many host countries.

    10. Arise

    Arise is a 25-year-old United States-based company that specializes in providing support outsourcing services across the USA.
    It employs more than 60,000 remote agents in the U.S., Canada,
    and the United Kingdom. Unlike a traditional BPO, Arise
    utilizes a network of service partners to provide the needed customer service experiences.
    In addition, the Arise Platform helps companies lower expenses.
    As a result, Arise clients report an average 25% reduction in contact
    center service total costs, which is why clients want to outsource customer service small
    business really needs.
    Pros:
    Arise deploys a tiered security approach in its communications with clients.
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    and others.
    Arise also focuses its employment on local talent, hiring residents of the
    U.S., UK, and Canada. This means stable employment for the company and an easier method of hiring or replacing staff members.

    Choose the Best Outsourcing Companies That Fit Your
    Needs
    Deciding which outsourcing providers to contact for your customer support
    outsourcing needs? Perform the necessary research before settling on your choice.
    For instance, some customer service outsource companies on our
    list might command a pricing structure higher than what your budget holds.

    In addition, consider your company’s specific requirements and
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    Finally, does the appeal of higher-cost nearshoring resonate better
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    No one-size-fits-all solution exists when it comes to customer
    support outsourcing. However, if you want a highly flexible and secure customer service solution that utilizes modern technology throughout the various
    stages, try the best companies for customer service.
    These largest outsourcing companies not only supply
    the best talent, but also the best equipment and training to prepare them.

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