Stress is a constant companion for many people. However, it has long been known that stress harms health. Burnout, high blood pressure, obesity, and more are associated with it. It quickly becomes clear that relaxation has little to do with a luxurious wellness vacation. For a healthy body and strong psyche, you need small relaxation units every day. A study by the University of Konstanz shows that just ten minutes of rest or massage can lower stress levels. Ten minutes is not much and can be incorporated into any daily routine.
By the way, the balance between relaxation and tension is crucial. If you are chronically underchallenged, it leads to constant listlessness, a dip in motivation, and can even cause burnout. However, most people lack sufficient relaxation in their daily lives. Therefore, we have simple tips on how you can change this. The key is to make a decision and be willing to change something.
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How to achieve relaxation in everyday life: 5 tips
First of all: our tips will only help you achieve more recovery if you stick with them. Regularity is the keyword. If you, for example, sign up for a sports course, a weekly routine is automatically ensured. This makes it easy for you to plan, and on the other hand, you can't make excuses why you don't have time for relaxation. To ensure your exercises are not forgotten, you can also write yourself small reminders. This can be a Post-it on the fridge, an appointment in your calendar, or through an app. Other people or the good feeling after relaxation can also be motivators. Remind yourself again and again that it is your life and that you are largely responsible for your health. Here are our 5 tips for more relaxation in your everyday life:
1. Go offline more often
Always reachable and available. Since we carry our smartphones with us constantly, it's natural for work, family, and friends to expect an immediate response. And this is exactly what causes us stress. The solution: leave your phone at home more often, put it in airplane mode, or use apps that temporarily block certain contacts. This way, you can enjoy your weekend and evening without your thoughts being consumed by an email from your boss. Do you think: This won't work in my job because I always have to be reachable? No, everyone is allowed to be offline occasionally. Clear communication is key here. If your colleagues know that you are not reachable by phone after 7 p.m., they won't expect an immediate reaction.
If you go offline more often, you'll also waste less time on social media and gain time for real relaxation. Being in the here and now will be much easier for you.
2. Active relaxation
Relaxation doesn't always mean peace and quiet. Physical activity can also lead to a better balance. Especially if you have a sedentary daily routine, a walk, yoga, or Pilates can help relieve stress. Exercise gets more oxygen into your body and, among other things, helps break down stress hormones. At the same time, endorphin production increases. This brings good mood and more serenity into your life.
Find the sport that suits you. It should be fun, feel good, and fit into your daily routine. For some, a jog before work is helpful, others prefer a walk during their lunch break, and still others relax with yoga in a group.
3. Nutrient-rich diet
Eating against stress. This doesn't mean a bar of chocolate, but nutrient-rich foods that provide your body with all the important vital substances. Magnesium, for example, is important for muscle relaxation. If you lack this mineral, muscle cramps can occur. Other nutrients that help you relax include B vitamins, iron, tryptophan, and potassium. These are found, for example, in nuts, whole grain products like oatmeal, or bananas.
Not only what you eat, but also when and how you eat, contribute to recovery. Take your time eating and avoid distractions. That is, no checking emails or reading messages while eating. With regular healthy meals, you prevent cravings because your blood sugar level remains stable. This also helps you avoid stress for your body and, incidentally, does something for your health.
4. It's all about perspective
Is the glass half full, half empty, or simply too big for the amount of water? If we see the world very pessimistically, we often cause ourselves much more stress and worry than necessary. A change of perspective helps you to change your subjective perception of the situation. But how does that work? You can ask other people how they assess the situation and let them explain their view to you. This can pull you out of your thought carousel and give you new food for thought. If you regularly put yourself in other people's shoes, you will also succeed in changing your perspective. Or you consciously break old patterns by changing habits. Remaining flexible and respecting other views is crucial.
Discover N°6 Recover for better sleep now
5. Healthy sleep
While we sleep, the body recovers from the day and the brain sorts the collected information. Restful sleep therefore plays a central role for both physical and cognitive performance. Unfortunately, a consequence of stress is disturbed sleep, and a restless night, in turn, leads to more stress during the day. Therefore, you must break this vicious circle. A daily evening routine can help. Meditation, breathing exercises, or relaxing music can be part of it. You can find more tips for a restful night here: better sleep
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