Unwind in Crisis: 8 Strategies to Truly Relax During Your Vacation Amidst Turbulence
- Author: Leonie Zimmermann
- Estimated Reading Time: ~5 Min
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In this day and age, it's increasingly tough to unwind completely. Even on our much-anticipated vacations, peace and tranquility can seem like a distant dream, even when lounging on pristine beaches or cozy mountain cabins. What's left is often fatigue and stress. The most recent stress study by Techniker Krankenkasse reveals the pandemic has acted as a significant stress accelerator for many, with 47% of those surveyed feeling more anxious since the commencement of the corona crisis. And according to the DKV report "How Healthy Does Germany Live?", only 40% of Germans are adept at coping with this stress.
It feels like we've lost touch with the art of relaxation. When we're exhausted, we might opt for a night in front of the TV or simply not want to do anything at all. Simply lying around and letting our spirits drift isn't usually a ticket to relaxation as we'd hoped. Particularly during these turbulent times, switching off mentally is exceptionally difficult. And as soon as an unwanted thought pops into our heads while lounging, peace is suddenly out of reach again. Relaxation is about rejuvenating and gaining new energy, and this can even work during challenging times. Our eight strategies for a chill summer amidst crisis.
Embrace the Moment
Mindfulness has been all the rage for years. It's about focusing on the present moment instead of dwelling on the past or the future. Rather than worrying about the impending autumn wave, it's worth concentrating on the current scenario. Because that's what we truly have control over. Those who can't seem to find their inner peace can utilize aids like guided meditation or yoga. Sometimes, simply being conscious of your breath for a few minutes is all it takes. Mindfulness not only benefits our energy reserves but also our health. The mindfulness training MBSR (Mindfulness Based Stress Reduction) by molecular biologist Jon Kabat-Zinn, for example, has been shown to alleviate pain and depressive symptoms in several studies and can even help manage stress when practiced regularly.
Unplug for a While
To reduce stress, we need to shut off stress triggers. And let's be honest, the smartphone isn't exactly a relaxation driver. Social media storms, an avalanche of negative news, and the feeling of always being available—we carry all this around in the form of a smartphone every day. Not very smart, is it? At least not when it comes to relaxation. Therefore, digital detox is essential in today's world. Of course, this doesn't mean a phone ban for weeks. It's more about taking targeted breaks from technology—to catch your breath. If we don't manage it, we might remain under constant stress. This can even lead to digital burnout, says Alexander Markowetz, professor of computer science at the University of Bonn in a lecture. Although: "The long-term effects of technical advancement and our relentless use can only be guessed at the moment."
Spend More Time with Friends
Friends are truly a gift. They bring joy, offer support, and can even help ease anxiety levels. Why not spend your vacation with close friends? According to a Canadian study, face-to-face encounters with loved ones significantly boost our overall well-being. This is primarily because we receive emotional support and can be ourselves (ideally). This, in turn, reduces the stress hormone cortisol, as proven by Professor Markus Heinrichs of the University of Freiburg in a study.
Incorporate 'brain food' into your diet
Food can not only nourish our bodies but also replenish our energy stores. Those who wish to relax through their taste buds should consider these foods:
Bananas, as they are a fantastic source of magnesium. Magnesium ensures our nervous system functions optimally. Without it, we're on edge and stressed.
Legumes, as they also contain a lot of magnesium. In addition, the calcium they offer has a positive effect on mental stability.
Cocoa, as it can lower blood pressure and inhibit the release of the stress hormone cortisol. The darker, the better—the protein building block tryptophan is primarily found in dark chocolate and helps balance stress. So, chocolate can genuinely make us feel better in some ways.
Lemons, as they provide a plentiful supply of vitamin C and various antioxidants. This mix aids the body in coping with stress more effectively.
Oats, as they provide the perfect foundation for a stress-free day thanks to the combination of iron, magnesium, and B vitamins.
Take a power nap
Hated as a child, many adults yearn for the good old days: The midday nap is a matter of personal preference. However, according to sleep researchers, it often provides the necessary rejuvenation. They often assume that the human body requires two sleep phases within 24 hours. A short "power nap" can genuinely recharge you. A study by American researchers showed that a nap of at least 45 minutes reduces blood pressure and relieves the cardiovascular system. However, hitting the snooze button should be avoided, as it has the opposite effect on our recovery.
Get Some Fresh Air
"Nature is the best medicine," Sebastian Kneipp once said. And he was right. Numerous studies have since proven that a walk in nature can work wonders—almost. Environmental scientists from the University of Michigan discovered, for example, that just 20 to 30 minutes spent outdoors significantly reduces the stress hormone cortisol in the body. So, it's worth spending more time outside and exploring beyond the beach during your vacation. Because: Above all, the forest does us good. A study by the University of Parma showed that spending time in the forest has various beneficial effects on the body, including reducing stress, bolstering our immune system, and alleviating symptoms of depression. And by the way, we also recharge our batteries.
Move More
"Sport is the murderer's tool" is an oft-quoted phrase by those who dislike sports. However, physical activity can make us happier and healthier. Endurance exercises, in particular, release the hormones endorphin and serotonin, which reduce stress and boost our well-being. Regular exercise also helps the body adapt to stress hormones cortisol, adrenaline, and insulin, making it more resilient over time. Even slight adjustments in daily routine or during vacation can encourage increased physical activity, such as cycling to work or walking to the beach instead of driving or taking the bus.
Do What Makes You Feel Good
As long as others are on board—that's what many people think in their daily lives. But the right time to consider your own needs and ask, "What would I like to do? What would I like to eat? And who would I like to spend time with?" is during vacation. Those who discover the answers to these questions are already one step closer to real relaxation.
Sources: University of Michigan / Study
DKV Report "How Healthy Does Germany Live?"
Stress Study of Techniker Krankenkasse "Relax, Germany!"
University of Freiburg, Study
- Recovery
- Crisis
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Enrichment Insights:
To successfully unwind during vacation amidst crises while maintaining peace of mind, focusing on relaxation, digital detox, self-care, and physical activity can help maintain balance and reduce anxiety. Here are comprehensive tips and strategies based on expert advice:
Relaxation Techniques
- Practice Mindfulness and Deep Breathing: Deep, concentrated breathing aids mental grounding, minimizing anxiety and reducing physical stress symptoms. Dedicating even a few minutes to deep breathing or mindfulness meditation can calm the nervous system and boost focus[4].
- Use Progressive Muscle Relaxation: This involves sequentially tensing and relaxing muscle groups and has been shown to significantly alleviate travel-related anxiety, easing physical and mental tension[3].
- Engage in Hobbies and Creative Activities: Setting aside time for hobbies offers a distraction from stress and contributes to relaxation, helping you feel more centered and renewed[1].
Digital Detox Strategies
- Set Social Media and Tech Boundaries: Allocate specific times to disconnect from electronic devices to avoid information overload and reduce anxiety.
- Create Tech-Free Zones or Times: For example, avoid screens during meals or an hour before sleep to promote better sleep quality and presence during your vacation.
- Replace Screen Time with Nature and Self-Care: Spending time in nature or engaging in self-care activities like journaling can help reset your mental state and reduce anxiety[5][4].
Self-Care Rituals
- Prioritize Time for Self: Schedule personal time for self-care activities like baths or reading to replenish mental energy.
- Connect with Close Friends and Family: Spending time with supportive loved ones can offer emotional relief even if the crisis is ongoing[1].
Physical Activity
- Incorporate Regular Exercise: Engaging in activities like walking, hiking, yoga, or swimming not only relieves stress but also improves sleep quality and physical well-being[1][5].
- Spend Time in Nature: Outdoor exercise or simply sitting in a natural environment has a proven calming effect and enhances overall mental health[5].
- Use Movement as a Break from Stressors: Short bouts of stretching or light exercise can interrupt negative thought patterns and promote relaxation[3].
By integrating these strategies—relaxation techniques, tech detox, mindful self-care, and physical activity—during vacation, you can significantly reduce stress, promote mental calmness, and pave the way for a truly relaxing break, even amidst crises.
The Commission has also been consulted on the following issues: mental-health, science, lifestyle, health-and-wellness, fitness-and-exercise, and travel. Relaxation is about rejuvenating and gaining new energy, and this can even work during challenging times. A study by American researchers showed that a nap of at least 45 minutes reduces blood pressure and relieves the cardiovascular system. Thus, naps are a form of 'brain food'.
