Relaxation in times of crisis: eight tips to recharge your batteries on vacation

With the increasing number of bad news, it is becoming increasingly difficult to really switch off. Even on the long -awaited vacation, there can hardly be any talk of relaxation, even on the most beautiful beach or in an idyllic mountain hut. What remains is often fatigue and stress. The most recent stress study by the Techniker Krankenkasse shows that pandemic was a real stress accelerator for many people. According to this, 47 percent of those surveyed stated that they have felt stressed more often since the beginning of the Corona crisis. And according to the current DKV report “How healthy does Germany live?” Only 40 percent of Germans manage to compensate for this stress.

It almost seems as if we have forgotten how real relaxation works. If you are exhausted, you may rest in front of the television one evening or just don’t want to do anything. Just lie around and literally let the soul wander – that usually doesn’t recover as much as hoped. Especially in times of crisis like these, it is extremely difficult to switch to mentally. And as soon as a stupid thought comes to mind while lazy, the recovery has moved back to a long time. Relaxation means that we recharge your batteries and draw new energy. And that can work in difficult times. Our nine tips for a relaxing summer time in times of crisis.

Mindfulness has been experiencing a real boom for years. It is about worrying about the past and the future and instead concentrating on the moment. Instead of remaining the threat of the impending autumn wave with your head, it is worth focusing on the current situation. That is what we really have in our hands. If you do not succeed straight away, you can use aids such as guided meditation or yoga. But sometimes it is enough to simply concentrate on the breath for a few minutes. Incidentally, mindfulness not only has a positive effect on our strength reserves, but also on our health. Mindfulness training MBSR (Mindfulness Based Stress Reduction) by molecular biologist Jon Kabat-Zinn, for example, can even reduce the sensation of pain, as several studies were able to demonstrate. In addition, mindfulness exercises are said to have a positive effect in depression and stress, provided they are practiced regularly.

To avoid stress, we have to switch off stress sources. And – let’s be honest – the smartphone is not exactly a relaxation guarantee. Shitstorms on social media, a flood of negative news and the feeling of having to be constantly accessible so that nothing to miss; We carry all of this every day in the form of a smart phone. Not even so smart, right? At least when relaxation is the goal. That is why digital detox is part of the tension today. Of course, this does not mean that there is a ban on cell phones for weeks. Rather, it is about taking targeted smartphone breaks-to take a deep breath. In the worst case, if we do not succeed, we are permanently under power. This can even lead to digital burnout, says Alexander Markowert, computer science professor at the University of Bonn in a lecture. But: “The long -term consequences of technical development and our vehement use can currently only be guessed at.”

Friends are something nice. They are always there for you, bring joy to life and even help to lower our stress level. So how about spending your vacation with good friends? According to a Canadian study, personal meetings with people who are close to our heart increase our well -being. This is mainly due to the fact that you get emotional support and (in the best case) you can give yourself as you are. This in turn lowers the stress hormone cortisol, as the Freiburg psychology professor Markus Heinrichs was able to demonstrate in a study.

Love goes through the stomach, you know it. But relaxation can do that too. If you want to recharge your batteries by eating with relish, you should include the following food on your menu:

Bananas because the fruit is a real magnesium guarantee. Magnesium ensures that our nervous system is balanced. If this is not the case, we are nervous and stressed.

Legumes because a lot of magnesium is also involved here. In addition, the calcium contained has a positive effect on mental stability.

Cocoa because the dark gold can lower our blood pressure and the release of the stress hormone cortisol inhibits. The darker, the better, the better – because the protein module tryptophan is mainly contained in dark bitter and compensates for stress. So chocolate makes some kind of happy.

Lemons because it delivers a large portion of vitamin C and lots of antioxidants. And the combination ensures that the body can handle stress better.

Oatmeal because you provide the optimal basis for a stress-free day with the combination of iron, magnesium and B vitamins.

As a child hated, as adults, many dream of the good old days: afternoon nap is a matter of taste. But according to sleep researchers, he often gives us the necessary relaxation. They sometimes assume that the human organism will need not only one but two sleep phases within 24 hours. If you put on a small “Powernap”, you can really recharge your batteries. A study of American researchers was able to show that an at least 45-minute nap reduces blood pressure and relieves the cardiovascular system. However, you shouldn’t press the snooze button, because it affects our relaxation exactly the other way around.

“Nature is the best pharmacy,” said Sebastian Kneipp once. And he should be right. In the meantime, numerous studies have proven that a walk in nature can make real miracles – almost. Environmental scientists from the University of Michigan found, for example, that the stress hormone cortisol in the body can significantly reduce 20 to 30 minutes outdoors. On vacation, it is therefore worth staying outside more often and also exploring the area away from the beaches. Because: In particular, forest is good for us. A study by the University of Parma was able to show that a stay in the forest has a lot of positive effect on the body. Accordingly, we break down stress, strengthen our immune system and reduce the symptoms of depression. And by the way, we also refuel strength.

Sport is murder is a tried -and -tested saying that Sportmuffel in particular likes to fall back on. The truth is that movement can make us happier and healthier. Endurance sports are particularly known for pouring out the hormones endorphin and serotonin – both demonstrably reduce stress and demonstrably increase our well -being. Those who do sports regularly also train the distribution of the stress hormones cortisol, adrenaline and insulin. This makes the body more stress -resistant in the long run. Incidentally, even small changes in everyday life or on vacation are enough to establish more movement. For example, by cycling to the office by bike or walking to the beach instead of taking a car or bus.

The main thing is that the others are fine – there are far too many people in everyday life. At the latest on vacation at the latest is the right time to consider your own needs and finally ask yourself: What do I like to do, what do I want to eat and what people do I want to spend time with? Anyone who finds the answer to these questions is a whole step closer to the right recovery.

Source: University of Michigan /