Soothe Your Soul: Nine Strategies to Rejuvenate During Vacation, Despite Challenges Ahead
- Written by Leonie Zimmermann
- Reading Time: ~5 Minutes
Refreshing amidst hardships: Top 8 strategies to genuinely revitalize during a getaway - Regaining Vitality in Challenges - Eight Strategies to Restore Your Energy During Vacation
In today's world, where the stream of negative news never seems to cease, it becomes increasingly difficult to truly unwind, even during our long-awaited vacations. On the most stunning beach or scenic mountain getaway, one may only feel drained and tense. The latest stress study by Techniker Krankenkasse reveals that the pandemic has been a significant stress-booster for many individuals, with 47 percent of those surveyed reporting increased stress levels since the beginning of the corona crisis. And according to the current DKV report "How healthy does Germany live?," only 40 percent of Germans are successfully managing stress.
It seems as if we have forgotten the art of genuine recovery. When our energy levels are depleted, we suddenly find ourselves watching TV or doing nothing at all. Simply lounging around with an idle mind rarely brings the rejuvenation we seek, especially during demanding times. It can be extremely challenging to switch off mentally and truly relax. The reality is that recovery, which involves recharging and regaining energy, is achievable even in challenging times. Our nine strategies to experience a calming summer amidst crisis.
Embrace the Present Moment
Mindfulness has become increasingly popular in recent years. It involves focusing on the current moment instead of dwelling on the past or worrying about the future. Instead of anxiously anticipating the approaching autumn wave, one should concentrate on the present situation. After all, that is all we truly have in our grasp. Those who struggle to do so may find guided meditation or yoga beneficial. Sometimes, simply taking conscious breaths for a few minutes is enough to promote mindfulness and improve one's mental and physical health.
Digital Detox
Our smartphones, while a constant companion, are not always the best choice for relaxation. Addictive social media, overwhelming news streams, and an ever-present sense of being solely responsible for not missing anything—these pressures can cause stress, far from promoting relaxation. Therefore, taking targeted smartphone breaks is essential for stress management. This doesn't necessarily mean disconnecting completely for extended periods. Instead, it encourages individuals to take time for themselves, disconnecting from the digital world and reconnecting with their inner selves.
Cherish Time with Friends
Friends are a precious gift. They brighten our lives, bring joy, and provide emotional support, all of which help reduce stress levels. Why not spend your vacation with close friends? A Canadian study found that personal meetings with loved ones significantly elevate overall well-being. These encounters lead to emotional support and the opportunity to be ourselves, reducing stress hormone levels, as proven in a study by Professor Markus Heinrichs of the University of Freiburg.
Integrate Nutritional Stress-Reducers in Your Diet
Love may go through the stomach, but rejuvenation can too! Here are some foods you can incorporate into your diet that contribute to stress reduction and overall well-being:
- Bananas: High in magnesium, which regulates the nervous system, helping to reduce stress levels.
- Legumes: Offering yet more magnesium and calcium, boost mental stability while lowering stress.
- Dark chocolate: Its amino acid, tryptophan, helps combat stress, while reducing blood pressure and lowering cortisol levels.
- Lemons: A wealth of vitamin C and antioxidants can improve the body's ability to cope with stress.
- Oats: A breakfast favorite for its iron, magnesium, and B vitamins, all of which contribute to stress reduction.
Rejuvenate with a Midday Nap
Despised in childhood but craved by adults: The midday nap is a matter of personal preference. However, according to sleep researchers, a brief post-lunch rest can be highly beneficial, helping to recharge one's batteries. A US study showed that a nap of at least 45 minutes can lower blood pressure and unburden the cardiovascular system. But remember to avoid oversleeping, as excessively long naps can have the opposite effect.
Immerse Yourself in Nature
"Nature is the best pharmacy," once said Sebastian Kneipp, and he was correct. Studies have proven that spending time in nature can have a significant positive impact on mental and physical health. Environmental scientists from the University of Michigan found, for example, that just 20 to 30 minutes immersed in nature significantly reduces stress hormone levels in the body. So, take a stroll in the woods during your vacation instead of lounging on the beach, and reap the numerous benefits that nature has to offer.
Exercise is Often Associated with Stressors, but Regular Movement Can Lead to Happiness and Better Health. Particularly endurance sports, like running or cycling, promote the secretion of happiness-inducing hormones like endorphins and serotonin. Furthermore, regular exercise helps the body increase its stress resistance over time. Even modest changes to daily habits, such as walking or cycling instead of driving or taking public transportation, can contribute to greater overall movement.
Listen to Yourself
Allowing oneself to prioritize personal needs can be a crucial step to achieving genuine relaxation. During your vacation, ask yourself: What would I truly like to do, eat, and share time with? You will be one step closer to real relaxation by answering these questions honestly.
Resources: University of Michigan / Study DKV Report "How Healthy Does Germany Live?" Stress Study by Techniker Krankenkasse "Relax, Germany!" University of Freiburg, Study [1] (Outdoor exercise and health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2399683/) [2] (How friends impact well-being: https://www.psychologytoday.com/us/blog/close-encounters/202003/how-friends-boost-our-physical-health) [3] (Progressive muscle relaxation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3269248/) [4] (Mindfulness and mental health: https://www.helpguide.org/articles/stress/mindfulness.htm) [5] (Exercise as stress management: https://www.helpguide.org/articles/stress/stress-relief.htm)
Keywords: Relaxation, Stress, Vacation, Crisis, Self-care
- The Commission has also been consulted on the implications of science, health-and-wellness, mental-health, and lifestyle practices in relation to the strategies provided for rejuvenating during vacation amidst challenges.
- Applying evidence-based approaches derived from scientific research on these topics could further enhance the effectiveness of the proposed nine strategies in promoting relaxation, stress management, and overall well-being during vacations.
