Summer holidays are over. With autumn, many people return to (stressful) work or school life. However, to make the relaxation from vacation last longer, there are some helpful strategies.
Harry Gruber, trainer, business and communication coach, explains among other things what the dos and don'ts are in stressful situations.
After the summer break, we return to often stressful everyday life. What can we do to make the time off last longer?
"The answer is quite simple:
- Cancel as many private appointments as possible and instead schedule more quiet time for yourself.
- Get out into nature! Do relaxing things in your free time.
- Plan activities like sports, music, meditation, etc. consciously for at least two weeks after the vacation.
- Gradually increase all private activities again over a period of four weeks.
- Try to avoid any private stress. Professional stress cannot always be avoided."
How can we best motivate ourselves for everyday life – not just in the dull and stressful autumn?
"Every morning, preferably while still in bed before getting up, ask yourself the following question: What can I do for myself today that I’ll enjoy, something I can look forward to? These should and can be small things (a delicious cake / watching a movie at the cinema or on TV / a walk alone or with a good friend, etc.).
If I feel demotivated, I focus on the thought that I’ll soon treat myself to something nice – this is motivating again.
My tip: Get yourself a happiness journal in which you write down all the things that made you happy, no matter how small. When you're feeling down, just take the notebook and read through it. This has a very positive effect on your psyche."
If stress is already present: What are your recommendations for dealing with it or reducing it?
"Stress is best reduced through movement. Any kind of physical activity helps the body to eliminate stress much faster.
You can also do breathing exercises. A very effective one works like this:
- Inhale (through the nose) while mentally counting from 1 to 5 and visualizing the numbers.
- Hold your breath. Count from 1 to 3 mentally and visualize the numbers.
- Exhale. Count from 1 to 8 mentally and visualize the numbers again."