Shift gears: How short breaks can protect against burnout.
The figures are alarming: around 40 percent of Austrians suffer from a mental illness in the course of their lives, and psychological stress continues to rise worldwide. Depression, anxiety disorders and burnout are part of everyday life - exacerbated by the challenges of recent years, such as the Covid 19 pandemic. The increasing need for psychotherapy and the limited therapy places are also a reality that many are confronted with. But instead of only reacting when it is too late, we should take preventive action early on - by taking small, consciously set breaks in everyday life.
What does that look like in practice? Here are some ideas that can help you reduce stress, improve your wellbeing and better cope with the challenges of everyday life.
1. A daily morning ritual for clarity and focus
Have you ever noticed that a hectic morning can mess up your whole day? How about starting the day with a small routine that provides clarity and focuses you on what's important?
- Duration: 10 minutes
- Procedure: Choose a quieter favorite music that relaxes you. Sit down, listen to your music in the background, and close your eyes for three minutes. Breathe deeply, write down two or three small, realistic goals for the day in a notebook and imagine how you can achieve them with ease.
- Why it works: Studies show that practicing gratitude in the morning not only promotes mental clarity, but also the ability to deal with stressful situations more calmly.
2. Micro-Breaks in Everyday Work
Have you ever felt like you weren't getting anything done after hours in front of a screen? Micro-breaks could be just the thing for you.
- Duration: 5 minutes per hour
- Procedure: Set a timer every hour, stand up, take a few steps or stretch. Look out the window to give your eyes a break. This short time is enough to clear your head and recharge your batteries.
- The positive effect of the so-called micro-breaks is also confirmed by a study from North Carolina State University, which was published in the renowned journal ScienceDaily.
3. Unwind in the evening with a small ritual
Coming home after a stressful day and getting straight back to work increases tension. Instead, how about creating a little routine that helps you let go?
- Duration: 5 minutes
- Procedure: Light a candle like our Calm Your Mind candle and create a calm atmosphere. Sit down, close your eyes and breathe deeply. These few minutes of silence can help you let go of the thoughts of the day and switch to relaxation mode.
4. Exercise as a time-out
Just 15 minutes in the fresh air can help clear your head and reduce stress. Exercise is not only good for the body, but also good for the mind. The Global Wellness Institute emphasizes that physical activity promotes stress resistance and increases mental resilience.
Tip: Try it out – go for a walk after work or use your lunch break to take a quick walk around the block. Have you ever consciously noticed how much better you feel when you're outside for just a few minutes?
5. Take conscious breathing breaks
Breathing exercises are one of the most effective ways to quickly reduce stress levels. Why? Because they calm the nervous system and bring the body back into balance.
Procedure: Sit comfortably and concentrate only on your breathing. Count to four as you breathe in, hold your breath briefly, and count to six as you breathe out. Repeat this for five breaths. Even this simple exercise can help to noticeably reduce stress.
6. Social rituals against isolation
Digitalization has led to a lack of personal contact - and this can be a burden. But it is never too late to counteract this.
Suggestion: Find a hobby that you can do with others, such as a sports class or an art group. Or join a city tour** or a museum visit to meet new people. Social interactions are an important factor for mental well-being and reduce feelings of loneliness.
The Power of Small Steps
The Global Wellness Institute emphasizes that mental wellness does not just mean the absence of illness, but above all the ability to deal with the stresses of everyday life. Self-care often begins with the small, everyday things - be it a conscious break, a short meditation or a chat with a friend. It's about taking countermeasures early on before stress gets out of hand.
Conclusion: Prevention instead of reaction
The increasing number of mental illnesses is an alarm signal. But instead of just reacting to symptoms, we must start taking preventative action. Small, regular breaks - be it through a conscious candle ceremony, breathing exercises or social rituals - are an effective way to stay healthy and balanced in the long term.
The bottom line? Self-care is not a luxury. It is a necessary part of a healthy life that we should treat ourselves to every day.
Sources and further information:
- Global Wellness Institute: Mental Wellness Economy https://globalwellnessinstitute.org/what-is-wellness/mental-wellness/
- Tired at the office? Take a quick break; your work will benefit https://www.sciencedaily.com/releases/2021/03/210316132124.htm
- Styrian State Association for Psychotherapy: Mental Health Day: Demand for psychotherapy is increasing - STLP