In order to restore performance, it is necessary to recharge the batteries after physical or mental stress. Breaks help to process past events or activities and to learn from them. The balance between activities and recovery is often not easy to maintain in our stressful everyday lives.
Stress occurs when individuals do not feel comfortable with the confronted challenges or feel that personal resources and abilities are insufficient. If stress continues over a longer period of time, it can have health consequences. This can manifest itself in the form of a wide variety of symptoms.
Mood swings
Weakened immune system
Difficulty concentrating
Digestive problems
Burnout
Loss of libido
Heart palpitations
Anxiety
Weight gain, muscle loss
Exhaustion, fatigue, lack of motivation
Increased risk of stroke heart attack
Restlessness, sleep disorders
What happens in our bodies when we are stressed? – Stress hormones
When our body perceives a stress stimulus, it sends a signal from the amygdala – a nerve connection in our brain. In response, the body prepares for two reactions: fight or flight.
The adrenal cortex is activated and releases the stress hormone cortisol. This stimulates the formation of pro-inflammatory hormones in the body and thus increases blood clotting. In this way, the body is protected from bleeding to death and armed against possible injuries.
In addition, the adrenal gland releases adrenaline and noradrenaline. This accelerates the heartbeat and increases blood pressure. The body is thus briefly supplied with more energy and oxygen to better defend itself or run away in an emergency.
The human body relies on stress hormones such as cortisol, adrenaline and noradrenaline returning to their baseline levels after a period of time. Ongoing stress is therefore associated with negative effects. It is crucial that stress is processed, and a balance is created to restore energy.
Ways to relieve stress
Stress is part of life and cannot always be avoided. This makes it all the more important to recharge your batteries. The need for rest varies from person to person and from job to job. As a first step, it is helpful to know your own resources and how often you need a certain type of rest. You can find some ways to relieve stress in the following.
1. Sufficient sleep
This is probably the most important point when it comes to recharging one’s energy. The body should get 7-8 hours of sleep every night, however, the perfect sleep duration is individual for each person. A lack of sleep can weaken the immune system, cause poorer food digestion, and reduce metabolism. Sleep disorders and insomnia in particular (also a result of stress) can have a negative impact on health.
2. Pursue a hobby
The good news is that we can recharge our reserves with anything we enjoy. Engaging in things that are fun relieves tension and anxiety in our bodies. So, pursuing a hobby, whether it is a sport, playing an instrument, reading, cooking, or painting, can provide the balance we need.
3. Go outside
Fresh air and natural light are among the most effective ways to combat stress in everyday life. Spending time in nature is proven to be effective for stress relief. You can take a short walk, go hiking or jogging, or engage in gardening.
4. Relaxation and mindfulness exercises
Most people find it difficult to relax in a targeted way. But certain exercises can help, such as Jacobsen’s progressive muscle relaxation, guided meditation, or breathing exercises. You have to find out what works best for you by trying it yourself.
5. Take a vacation
It is recommended to take a lengthy vacation of around 1-2 weeks at least once a year and also to take several short breaks per year. It is important to leave your professional or private concerns behind for the duration of the vacation. Easier said than done. “Just checking your e-mails” can be a real hindrance to making the most of your vacation.
6. Do household chores
For many people, household chores are just annoying extra work. But especially when a lot of mental work is required in everyday working life, a routine activity such as washing dishes or folding laundry, where you can switch off your brain, can help you relax.
7. Social life
Surrounding yourself with people you enjoy spending time with can do wonders for your mind. Humans are social creatures and seek interaction with others. Meeting loved ones and feeling valued can contribute greatly to relaxation.
8. Wellness
You don’t need to have high expectations of your wellness break – even small self-care measures such as a face mask in the evening can do the trick for your body and mind.
9. Activities
Collecting (new) experiences can be a real source of strength and energy for your everyday life. You can choose what you would like to do: For example, go to a museum, attend a concert, or go on an excursion. Outings can be exhausting – listen to your own needs and what you need in that moment. A simple activity such as exploring a new café in the neighborhood can have an equally positive effect.
10. Breaks during work
It is also important to regularly take short breaks during your working day. You can take small pauses between activities, but you should also take your biorhythm into account. We are at our most productive between nine and twelve o’clock. Then the midday slump usually follows before our own productivity increases again. You should also remember: The end of the workday should really be the end of the workday. You should finish work and enjoy the rest of the day.
Are you curious to learn more about rest and relaxation? At troodi, we offer a learning program about this topic. Our self care expert, Rosie Chirongoma, guides you through the individual chapters. Here’s what you can take away from the learning program, “Self care – Dealing with stress and preventing burnout”:
- Understanding stress and its long-term consequences
- Theoretical knowledge about burnout and preventive possibilities
- Identifying and reducing sources of stress
- Developing mental stress management skills
- Practical methods for stress reduction in everyday life
Although a life without stress is hardly possible, an awareness for prevention is important. What stress factors do you notice in your everyday life? What methods can you use to combat stress in your environment and prevent stress? What can you do to deal better with stressful situations and strengthen your own resilience? Strategies to reduce stress are not only relevant for employees, but are also becoming increasingly important for organizations. People managers must actively strengthen mental health and resilience in the organization and ensure that employees maintain their performance and feel good at work. In our blog article “Strengthening resilience and mental health in the workplace – tips for organizations” you can find out more about what people managers can do to support their employees in this regard. If you have any questions about promoting mental health and resilience in your organization or if you are interested in our learning programs in this field, please feel free to contact us.
