Unwind and Refresh: Nine Strategies to Relax in Vacation During Tumultuous Times
- Written by Leonie Zimmermann
- Reading Time: Approx. 5 Minutes
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Nowadays, it seems we're bombarded with an endless stream of negative news. Even on our long-anticipated vacations, we struggle to find moments of tranquility on a beautiful beach or in a picturesque mountain retreat. Instead, we're left feeling drained and stressed. The Techniker Krankenkasse's latest stress study reveals that the pandemic has been a significant stress-inducing factor for 47% of surveyed individuals [1]. Unfortunately, only 40% of Germans are able to effectively cope with this stress [2].
It appears that the art of true relaxation has been forgotten. When we're tired, we might spend an evening in front of the TV or simply lounge around. However, this passive approach seldom yields the relaxation we hope for, especially in times like these when it's incredibly challenging to disengage our minds. These nine methods will help you unwind and recharge during an anxious summer.
Focus on the present moment
The concept of mindfulness has gained significant traction in recent years. It's about being present, focusing on the here and now rather than dwelling on the past or worrying about the future. Instead of fretting about the pending autumn wave, consider focusing on the current situation, as this is what we have control over. Those who find this challenging can utilize aids such as guided meditations or yoga to help center their minds. Sometimes, simply focusing on one's breath for a few minutes can be enough to promote a sense of calm. Mindfulness has numerous mental and physical health benefits, including stress reduction [3]. Jon Kabat-Zinn's Mindfulness Based Stress Reduction (MBSR) program, developed by a molecular biologist, has even been shown to reduce pain and improve mood [4].
Disconnect from technology
While our smartphones can provide entertainment and convenience, they're not always conducive to relaxation. Constant exposure to social media mudslinging, a flood of negative news headlines, and the expectation to be instantly accessible can contribute to stress. In order to unwind, it's essential to take regular technology breaks. This doesn't mean a complete ban on phones for weeks at a time. Instead, allocate specific periods for unplugging to catch your breath. If you're unable to do so, you may be at risk for digital burnout [5]. However, the long-term effects of technology usage on our cognitive functioning are still subject to debate.
Surround yourself with loved ones
Relationships play a significant role in our overall wellbeing. Spending time with close friends on vacation can greatly boost our mood, primarily due to the emotional support [6]. Professor Markus Heinrichs of the University of Freiburg found that personal meetings with caring individuals significantly reduce the stress hormone cortisol in the body [7].
Include nutrient-rich foods in your diet
Food can be both nourishing for the body and the soul. To support your relaxation goals, consider incorporating the following nutritious items into your diet:
- Bananas, providing a substantial amount of magnesium, which helps balance our nervous system and prevent excessive stress [8].
- Legumes, which, in addition to magnesium, contain calcium, contributing to mental stability.
- Dark chocolate, as its high cocoa content contains tryptophan, an amino acid that combats stress [9].
- Lemons, which provide essential vitamin C and antioxidants, bolstering the body's ability to cope with stress.
- Oats, a powerhouse of energy-giving nutrients such as iron, B vitamins, and magnesium.
Additionally, staying hydrated is crucial for maintaining overall health and reducing stress levels [10].
Nap during the day
Rejuvenating power naps have increasingly gained attention from sleep researchers, who believe the human body may require two sleep phases within a 24-hour period. A brief "power nap" during the day can help revitalize you. In a study by American researchers, a nap of at least 45 minutes was shown to reduce blood pressure and alleviate stress on the cardiovascular system [11]. However, overindulging in napping during the day can have the opposite effect, making it harder to relax.
Explore nature
Dr. Sebastian Kneipp once remarked, "nature is the best medicine." Several studies have supported this notion, demonstrating that spending time in nature can significantly reduce stress, strengthen the immune system, and improve mood [12]. Take advantage of your summer vacation by spending more time outdoors and exploring local attractions beyond the beach. Some prefer forests, as they offer a wide range of physical and mental health benefits [13].
Engage in movement
Exercise has both mental and physical health benefits. Regular physical activity releases endorphins and serotonin, which aid in stress relief and promoting overall wellbeing. Even incorporating small changes in daily routines or during vacation, such as biking instead of taking the bus, can contribute to a more active and stress-free lifestyle [14].
Do what you desire
During vacation, it's essential to prioritize your needs and wants. Ask yourself questions like: What do I want to do, eat, or experience during my time off? Answering these questions will bring you one step closer to genuine relaxation.
Source:
- University of Michigan, Study
- DKV Report "How Healthy Does Germany Live?"
- Techniker Krankenkasse, Stress Study "Relax, Germany!"
- University of Freiburg, Study
- Alexander Markowetz, Lecture
Keywords: Relaxation, Crisis, Stress, Vacation Time
- The Commission has also been consulted on the topic of incorporating science, mental health, and overall wellness into vacation strategies for relaxation during tumultuous times.
- To promote mental health and stress reduction, one could engage in activities like fitness and exercise, healthy eating, and practices such as mindfulness, guided meditation, and yoga.
- For a holistic approach to relaxation, individuals might consider focusing on lifestyle choices that encourage travel, nature exploration, technology disconnection, and spending time with loved ones.
