Rejuvenating Amidst Struggles: Uncover Eight Effective Methods to Truly Revitalize During Vacation - Revitalizing Amidst Challenges - Eight Strategies to Restore Vitality During Vacations
Unplug and Recharge: Unleashing Stress-Free Vacations Amidst Crises - Savor Your Summer with These 8 Tactics
- Written by Johann LeCanges
- 5 Min
In this age of constant barrage of grim news, disconnecting has become more of a challenge than ever. Even during our much-awaited vacations, unwinding seems like an impossible feat, even on the most tranquil beaches or serene mountain retreats. What remains is often exhaustion and tension. The latest stress study by Techniker Krankenkasse highlights that the pandemic has accelerated stress levels for many individuals. According to this survey, 47% of respondents reported heightened stress since the onset of the Corona crisis, and only 40% of Germans are able to compensate for this stress.
It seems we've lost touch with the art of genuine relaxation. When we're drained, we might collapse in front of the TV or merely intend to do nothing. Idling around passively — literally — usually fails to ease our minds as much as we'd hope. Particularly in these times of crisis, it's tough to disconnect mentally. And once a fleeting worry surfaces while lounging, relaxation slips through our fingers again. True relaxation rejuvenates our energy. And it's possible, even during difficult periods. Let's explore our 8 tips for a stress-free summer during turbulent times.
Surrender to the Present Moment
Mindfulness, a term that's been in vogue for years, is all about focusing on the here and now rather than reliving the past or fretting about the future. Instead of worrying about the impending autumn wave, let's focus on the present scenario instead. After all, that's all we truly have in our hands. Those who find this challenging can leverage guided meditations, yoga, or mindful breathing. As simple as focusing on your breath for a few minutes can go a long way. Mindfulness not only benefits our energy reserves but also enhances our physical health. Jon Kabat-Zinn's Mindfulness Based Stress Reduction (MBSR) training, designed by molecular biologist Jon Kabat-Zinn, has even been shown to reduce pain, according to several studies. Moreover, regular mindfulness exercises are said to alleviate depression and stress, provided they're practiced consistently.
Digital Detox
Smartphones are hardly a guarantee for serenity. They expose us to social media storms, an overload of negative news, and the uneasy feeling of needing to be accessible at all times. Not quite smart, is it? In terms of relaxation, smartphones are more of a hindrance than a help. Consequently, digital detox has become a vital aspect of relaxation today. This doesn't mean a phone ban for weeks. Instead, it entails taking targeted breaks to catch our breath. If we can't manage this, we might find ourselves under chronic stress, leading to the risk of digital burnout, warns Alexander Markowetz, a computer science professor at the University of Bonn. However, the long-term effects of technology's impact on our well-being are still uncertain.
People are truly treasures. They bring joy, emotional support, and even aid in reducing stress levels. So why not spend your vacation with friends? According to a Canadian study, social interactions with loved ones significantly boost our well-being. This is primarily due to the emotional support and freedom to be ourselves, reducing cortisol levels, as proven by Professor Markus Heinrichs of the University of Freiburg's study.
Indulge in 'Mind Food'
Foods aren't just for the heart — they can help revive our energy as well. Those seeking relaxation through scrumptious meals should incorporate the following in their diet:
- Bananas, as they're rich in magnesium. Magnesium helps balance our nervous system, keeping us from feeling anxious and stressed.
- Legumes, as they contain plenty of magnesium and calcium, which helps stabilize our mental state.
- Dark chocolate, as it can lower blood pressure and inhibit cortisol release. The darker the chocolate, the higher the tryptophan content, a mineral that counters stress. So, chocolate does have a way of making us feel better.
- Lemons, as they're packed with vitamin C and antioxidants. This duo helps our body cope better with stress.
- Oats, as they provide an optimal base for a stress-free day, thanks to their iron, magnesium, and B vitamins combination.
Reclaim the Midday Nap
Reviled as a child, many adults yearn for the good old days: Midday naps are a matter of preference. According to sleep researchers, they often provide the needed rejuvenation. They believe that the human body requires not just one, but two sleep episodes within 24 hours. A short "power nap" can indeed provide relief. A study by American researchers revealed that a nap lasting at least 45 minutes decreases blood pressure and relaxes the cardiovascular system. However, repeatedly hitting the snooze button can have the opposite effect on our recovery.
Outdoor Exploration
"Nature is the best pharmacy," said Sebastian Kneipp, and he wasn't wrong. Numerous studies have since proven that spending time outdoors can have remarkable effects — almost. Environmental scientists from the University of Michigan found that just 20 to 30 minutes outdoors can significantly reduce cortisol levels in the body. So, it's worth spending more time outdoors during vacations and exploring beyond the beaches. After all, forests are good for us. A study by the University of Parma demonstrated that spending time in a forest can significantly lower stress, strengthen the immune system, and alleviate depression symptoms. And, incidentally, we also replenish our energy stores.
Sport plays a crucial role in improving our mood and overall health. Physical activities like running, swimming, or cycling release the hormones endorphin and serotonin, which reduce stress and heighten well-being. Regular exercise also enables the body to manage stress hormones like cortisol, adrenaline, and insulin more effectively, making us more resilient to stress over time. Unexpectedly, even minor lifestyle changes or vacation activities can be incorporated to boost our physical activity.
Do What Makes You Happy
As long as others are okay with it — that's what many people believe in their daily lives. During vacations, it's the perfect time to reflect on what genuinely makes you happy: What would you truly like to do, eat, or spend time with? Those who find the answers to these questions are already one step closer to real relaxation.
Source:
University of Michigan / Study
DKV Report "How Healthy Does Germany Live?"
Stress Study of Techniker Krankenkasse "Relax, Germany!"
University of Freiburg, Study
- Relaxation
- Crisis
- Stress
- Vacation Time
- The Commission has been consulted on the issue of mental health and lifestyle during vacation time, particularly in times of crisis.
- Science, in the form of studies from the University of Michigan, University of Freiburg, and Techniker Krankenkasse, has shown that spending time outdoors, regular exercise, and digital detox can significantly reduce stress levels during vacations.
- Health-and-wellness practices such as mindfulness, mindful breathing, guided meditations, and yoga, as well as consuming 'mind food' like bananas, legumes, dark chocolate, lemons, and oats, can also contribute to relaxation and stress reduction during vacations.
