What to do when you need a vacation but can’t take one? We live in the ever-changing turbulent world, and sometimes life can be hard. We are continually being pulled in a million different directions and can struggle to keep head above the water coping with the pressure that we are under by the factors outside of our control. Most of us could use some help – a gentle nudge to point us in the right direction to improve mental health, to change our approach to life, suffer less and feel more content.
How to get over burnout when you can’t take time off
Below is a list of different techniques to help you relax and unwind when stress takes over. It’s important to try a variety of methods, even if you don’t initially think they’ll work for you. So please, keep an open mind.
1. Deep Breathing
Breathing is a necessity of life that usually takes place without much thought. When you breathe in air, your blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that’s carried back through your body and exhaled. And so improper breathing patterns can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other disturbances.
Most of us aren’t mindful of the way we are breathing, but generally, there are two types of breathing patterns:
Thoracic (chest) breathing
Diaphragmatic (abdominal) breathing
When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing is called thoracic or chest breathing. When you’re feeling anxious, you may not even be aware you’re breathing this way.
Chest breathing causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. Your blood is not being properly oxygenated, and this may signal a stress response that contributes to anxiety and panic attacks.
In contrast, during abdominal or diaphragmatic breathing, you take even, deep breaths. This is the way newborn babies naturally breathe. You’re also probably using this pattern of breathing when you’re in a relaxed stage of sleep. [source]
There are times in our lives when every little thing can get under our skin and overwhelm us. But you can interrupt that pattern by taking three deep breaths through the nose and exhale it out through your mouth.
Practice deep breathing as often as you can.
2. Go on a Hike
Nature is a great stress reliever, especially when the weather is terrific.
There is nothing like a good hike to take the weight of modern life off of your shoulders.
Regular time spent in nature is found to reduce stress levels dramatically.
Find out what trails are near you and take some time to experience the beauty of the natural world.
There are all sorts of things to see, from trees and mountains to rivers and streams.
You may also see a variety of animals that inhabit the trails that you hike. Be sure to bring your friends, some healthy snacks, and a great attitude!
Stress is an inevitable part of life, but we can learn to manage stress, and most people usually do by implementing some form of exercise in their daily life.
Numerous studies have found that regular exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem.
Even five minutes of micro-exercise can make a dramatic difference in how you feel inside out.
Exercising has long been proven to improve the state of your mind. It can be an excellent way to ease stress, whether you are running, swimming, lifting weights, or salsa dancing.
In addition to relieving stress, you are also keeping your body active and releasing the all-important endorphins which help to boost your mood.
4. Smart Supplements
Sometimes you might need an additional boost to help you deal with stress and anxiety, and that’s ok. Research has shown that taking the right supplements can help improve your brain health and fitness. But picking the right one(s) for you can be a challenge. There are thousands of supplement ingredients to choose from — vitamins, minerals, herbs, amino acids, and phytonutrients — and thousands of combinations of ingredients.
Finding the best supplement largely depends on the results you are looking for.
There are a variety of medicines that a doctor might suggest – for instance, anti-anxiety medications help thousands to feel better after a bout of mental health challenges like depression.
While the stigma around mental health medications is gradually breaking down if you would prefer something more natural, the medicinal cannabis selection from the Green Ace is also an option (of course, if it is legal where you live). Talk to your doctor about what you think is right for you.
Yoga is the ancient practice of connecting mind, breath, and body to discover true health and wellbeing. Yoga is a deeply profound, all-powerful approach to living.
Even though yoga dates back around 2,600 years, it is more prominent now than ever, and there are good reasons for that; Arguably, yoga is unlike anything else you will have ever tried before. There is no need for expensive equipment or special skills. It’s simply about you discovering calmer, more joyful self.
Yoga liberates each of us from unnecessary confusion, stress, and pain. It helps quieten the mind. When the mind becomes quiet, it gives us peace. Which also results in serenity and joy; rich in happiness and fulfilling life.
There are many ways to practice yoga. You can take a class with a group of people or do it in the comfort of your own home! There are a variety of instructional videos on the internet if you choose to go that route, including Adriene Mishler on YouTube. By gentle stretching and breathing, you can enjoy the ease and inner calm.
The importance of hobbies for stress relief is evident – when we struggle to find time to recharge, our stress levels go off the charts, that’s when it’s crucial to slow down and seriously consider developing new interests and finding relaxing hobbies for stress release.
Once you have found an activity that you are genuinely passionate about, it will be more comfortable for you to take a step back from the stresses and strains of daily life. It might take a while, but eventually, you are sure to find something suitable and focus on that.
7. Nourish Your Mind = Read
Nothing can nourish your mind quite as much as reading a great book and getting immersed in the world of the author’s most sacred private thoughts and perspectives on the world.
8. Practice Meditation
Our emotional health influences how we feel and, behave in our day-to-day life. It also affects our ability to cope with stress, deal with challenges, build healthy relationships and bounce back from any setback.
Emotional Clearing meditation, for instance, deals with those intense emotions that can erupt during the day, e.g., fear, anger, blame, anxiety. A daily emotional clearing process helps you to control your emotions, so they don’t control you. Emotional clearing also develops the muscle of emotional composure.
There are many many kinds of emotional clearing processes out there. Select the one
that works best for you. I do this once a day – either in the morning or in the evening before falling asleep.