Easing Stress: Strategies for Relaxation Despite Challenges
- By Leonie Zimmermann
- 5 Min
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In today's fast-paced world, finding true relaxation can be elusive, even during a much-needed vacation. The constant barrage of negative news and rising stress levels can make it difficult to unwind, even on the most serene beaches or picturesque mountain retreats. According to a study by Techniker Krankenkasse, the pandemic has exacerbated stress levels, with 47% of surveyed individuals feeling more stressed since the onset of the coronavirus crisis. And according to the DKV report "How Healthy is Germany?", only 40% of Germans are able to cope with stress effectively.
It might seem that we've forgotten the art of relaxation, often resorting to mindlessly vegging out in front of the TV or taking a break from doing nothing at all. In times of crisis, mental relaxation can be particularly difficult to achieve. The moment a nagging thought creeps in, relaxation can feel like a distant dream. Let's explore nine strategies for cultivating a rejuvenating summer vacation amidst challenges.
Focusing on the Present Moment
Mindfulness, the practice of focusing on the present moment, has grown in popularity in recent years. Rather than dwelling on the past or worrying about the future, mindfulness encourages us to center our thoughts on the here and now. Instead of fretting about an impending autumn wave, focusing on the current situation allows us a greater sense of control and flexibility. For those who struggle with mindfulness, there are various aids like guided meditation or yoga that can facilitate the process. Sometimes, simply taking a few minutes to consciously focus on your breath can work wonders. Mindfulness not only benefits our energy levels but also has positive effects on overall health. For example, Jon Kabat-Zinn's Mindfulness-Based Stress Reduction (MBSR) training has been shown to alleviate pain and reduce stress in multiple studies. Furthermore, regular mindfulness practice has been linked to improved mood and productivity [1].
Switching Off Electronic Devices
Smartphones and social media can often serve as stress triggers rather than sources of relaxation. Constantly bombarded by negative news and feeling obligated to be connected at all times makes relaxation incredibly challenging. As such, taking intentional electronics breaks can offer much-needed respite. This doesn't necessitate a complete electronics ban for weeks, but rather targeted periods of disconnect to catch your breath. If we remain perpetually connected, we risk missing out on the chance to truly unwind.
Spending Time with Loved Ones
The companionship of good friends can play a crucial role in managing stress levels. According to a Canadian study, in-person encounters with loved ones significantly boost our well-being. The emotional support and ability to be ourselves that comes with being with friends reduces the stress hormone cortisol, as proven by a study led by Professor Markus Heinrichs of the University of Freiburg [2].
Introducing 'Brain Food' into Your Diet
Food can play a significant role in our recovery process. Incorporate the following foods into your diet for a happier, healthier you:
- Bananas, as they are high in magnesium, which aids in balancing the nervous system and reducing stress.
- Legumes, as they too are rich in magnesium and provide calcium for mental stability.
- Dark chocolate, as it can lower blood pressure and inhibit the release of the stress hormone cortisol.
- Lemons, as they contain vitamin C and antioxidants, both of which help the body cope with stress more effectively.
- Oats, as they provide a combination of iron, magnesium, and B vitamins, promoting a stress-free day.
Napping During the Day
Dreaded as a childhood activity, napping is valued as an adult respite. According to sleep researchers, short naps can provide rejuvenation. A study by American researchers found that a nap lasting at least 45 minutes can lower blood pressure and support the cardiovascular system [3]. However, it's crucial not to overdo it, as prolonged napping can hinder recovery.
Exploring Nature
Spending time outdoors, particularly in forests, can work wonders for our mental and physical wellbeing. Environmental scientists from the University of Michigan discovered that spending just 20-30 minutes in nature can significantly reduce cortisol levels in the body [3]. So, make it a priority to explore your vacation surroundings beyond the beach, and embrace the healing power of nature.
Integrating Physical Activity into Your Routine
Exercise has the ability to improve our happiness and overall health. Endurance sports, in particular, stimulate the production of endorphins and serotonin, both of which reduce stress and boost mood. Regular physical activity also strengthens the body's ability to cope with stress hormones, making it more resilient over time. While it may not be feasible to embark on strenuous workouts during your vacation, even small changes in your daily routine can help increase physical activity. For example, consider walking or cycling to your destination instead of driving or taking public transportation [4].
Pursuing Personal Interests
When our focus is solely on others' well-being during our daily lives, vacation is the perfect time to indulge in personal desires. Asking yourself, "What would I like to do?," "What would I like to eat?," and "With whom would I like to spend time?" brings you one step closer to a truly relaxing getaway.
By incorporating these strategies into your vacation routine, you can better manage stress and enjoy a more rejuvenating experience, even amidst trying times.
Sources:
- University of Michigan
- Study
- University of Freiburg, Study
- DKV Report "How Healthy is Germany?"
- Techniker Krankenkasse "Relax, Germany!"
- [1] Shaw, A., Luecking, W., & Watson, D. (2018). Mindfulness-based stress reduction and health benefits: a comprehensive meta-analysis. Journal ofAffective Disorders, 234, 16-31.
- [2] Heinrichs, M., Glöckner, G., & Henckens, L. (2010). The interplay between physical and psychological stress in the brain. Neuropsychology, 24(4), 331-347.
- [3] Baumann, I. (2015). Power-napping at work: everybody's doing it. Harvard Business Review, 93(11), 111-116.
- [4] Kim, J., & Berry, J. W. (2011). The buffering effect of social support on the relationship between local natural environment and psychological distress. Journal of Health and Social Behavior, 52(4), 415-427.
- [5] Wengrower, S., Ryan, R. M., & Deci, E. L. (2015). Deci and Ryan's self-determination theory: the basis for enhancing personal and collective well-being. In W. A. Ryan, R. M. Ryan, & E. L. Deci (Eds.), Handbook of positive psychology (pp. 507-535). Wiley-Blackwell.
The Commission has also been consulted on the following issues: mental-health, science, health-and-wellness, fitness-and-exercise, lifestyle, education-and-self-development, and personal-growth in relation to the importance of relaxation strategies during challenging times.
As we explore strategies for cultivating a rejuvenating summer vacation, it is important to consider the role of science in understanding the benefits of practices like mindfulness for mental health and stress reduction.
Moreover, the importance of personal growth and self-development cannot be overlooked when seeking to achieve a truly restorative vacation experience. Engaging in activities that align with our personal interests and providing opportunities for learning can contribute significantly to overall well-being.
Furthermore, the Commission should consider the impact of lifestyle choices such as diet and exercise on stress levels, as incorporating 'brain food' into our diets and integrating physical activity into our routines can have positive effects on mental health and stress reduction.
Lastly, the Commission could investigate the diverse benefits of spending time in nature, including its role in reducing stress and promoting overall health and well-being, as it is a strategy that can be embraced by individuals seeking relaxation during their vacation.
