What do you do when you feel tired? Most focus on getting into a routine and getting enough sleep. And this in itself is wonderful, but in order to feel truly rested, we need different types of relaxation.
Have you ever felt tired all the time – from morning to evening, regardless of what time you woke up and what time you went to bed the day before? Have you ever got up in the morning already exhausted and realized that nothing helps – neither coffee, nor physical activity? ..
If so, then you are not alone: thousands, if not hundreds of thousands of people around the world are facing this problem, especially now, in the midst of a pandemic. The global situation has shaken our basic confidence in the future and sense of security, exhausted many of us, resulted in sleep problems. But does this mean that “just fatigue” will pass by itself? Not at all.
In any case, general practitioner Sandra Dalton-Smith urges to take the problem seriously: “Since the beginning of the pandemic, patients have come to me with similar complaints: “I just don’t have energy and strength, I’m just tired …” And, alas, there is no such pill that I could prescribe for them – here you need to completely change the way of life.
She also warns that rebuilding your life will not be easy:Many of us don’t like the idea of a holiday.. We cannot sit still and feel like failures. For those who are not accustomed to rest, it can be especially uncomfortable.”
And yet, if you want to wake up again in the morning full of energy and strength, you should think about how to bring the following types of relaxation into your life.
1. Physical
If you are mainly engaged in mental work, it may seem to you that the body is not particularly tired. But think about this: how many hours a day do you spend sitting? Do you manage to maintain correct posture? The expert suggests setting a reminder on your phone to regularly stretch, warm up, stand up and move different parts of the body.
In addition, the doctor agrees with her colleagues that everyone who has problems with sleep should follow certain rules: dim the lights in the bedroom, wear comfortable clothes, and put down the smartphone at least half an hour or an hour before bedtime.
2. Mental
Do you ever feel like your brain is just “boiling”? And then – as if there is a fog in your head? You can’t focus on anything, remember what you just did, you can’t even focus on an important task … The thing is that you seem to be mentally overloaded – which means you need appropriate rest.
First step – alternate periods of maximum concentration with unproductive activities – such as checking email or scrolling through social media feeds. It is also useful to take warm-up breaks, as mentioned above. Why is all this necessary? Because many of us, willy-nilly, are constantly distracted by notifications and messages, and each such distraction costs us an average of 10 minutes of concentration.
3. Emotional
To understand what type of vacation you are missing, you can take the test developed by Sandra Dalton-Smith ( version in English). Based on its results, it may turn out that you are most in need of emotional rest: for example, if you are tired of communicating with other people, having to speak in public, or endless comparisons with others.
For those who find it particularly difficult to figure out what is happening to them and what exactly deprives them of their strength, Dalton-Smith advises in the moment write down your feelings, emotions, sensations and those situations that are especially angry, frustrating, frightening and debilitating.
The practice is unpleasant, because we have to face our most uncomfortable and difficult feelings, but only in this way can we begin to work with them. And, of course, it is important not to forget to give yourself rest: for example, isolate yourself from everyone if you need it.
4. Social
But here, on the contrary, it’s not about shutting yourself down and not meeting with anyone. Expert advises spend time with people you can be yourself withwithout trying to impress and look your best. With those with whom it is comfortable both to be silent and to talk about the innermost.
5. Touch
Each of us has a different type of sensory overload. Some, for example, suffer from loud or incessant sounds: the noise of a coffee machine in a coffee shop, repeated announcements in vehicles, the sound of a fire siren. They make us irritated and lose focus. The situation, unfortunately, only worsened during the pandemic, when entire families – including those with small children – were trapped in one space.
For sensory relaxation, Sandra Dalton-Smith recommends putting together a soothing playlist—nature sounds, jazz, soft piano music—and turning it on periodically. And, of course, enjoy rare moments of silence: for example, do not turn on the radio or podcast while walking.
6. Creative
This type of rest is especially important for creative people, including those on the verge of burnout. The expert advises to arrange sabbaticals for yourself – even if not for a month, but for half an hour. During this time, do what makes you happy.
For example, you can have breakfast in your favorite cafe, and then, if it’s a day off, go to an exhibition for inspiration. You will return home, if not with new ideas, then at least rested and rebooted.
7. Spiritual
“We all need to be seen. You need to feel accepted and belong to something greater. It is important to understand that our lives have a meaning,” explains Sandra Dalton-Smith. We get all this in the course of spiritual rest, which can take the form of meditation, religious practices or volunteer work.
The main thing to remember is that you have a complete and inalienable right to rest. This is not about laziness, but about taking care of yourself, thanks to which you can prevent burnout and exhaustion.
Source: The Guardian