Complete rest. Stop getting tired - learn to relax! You need to improve your health while on vacation

Like and repost will be the best thanks!

How often can you find a workaholic? Surely in every team you can find such a person. It is very easy to identify him: he constantly stays late at work, takes extra workload home, and performs all his duties “excellently” and before other colleagues. This can be equated to the “excellent student” syndrome. And if sometimes it’s just a strong desire to be the best, then most often it’s a sign of emotional burnout, which is dangerous to health.

The first sign of emotional burnout is the inability to devote oneself to rest.

A person can also build a rest schedule, as well as a plan for his daily life. However, after such a vacation he is unlikely to be active and rested, because even on vacation he will be constantly busy with something.

Usually workaholics cannot imagine how they can do nothing, i.e. rest. And even watching their favorite programs on TV can cause negative emotions in them, because in this way they are wasting their time. If a person has such a condition, then it’s definitely time for him to “sound the alarm.”

External factors

In order to understand what exactly makes a person feel shame for spending “empty” time, you need to understand what causes such a state. The reason may be various factors that affect a person. So, for example, an external factor could be some kind of trouble that happened to a person or in his life. And in order to forget something negative, he decides to “throw himself” into work. But as a result, he gets emotional burnout. What to do in this case?

You can try yoga or meditation. These two practices are excellent at freeing the mind from tension and anxiety, “relieving” emotional burnout.

Reading “light” books and meditative music can also help, which helps a person calm down, collect his thoughts and feel harmony within himself.

Internal factors

But along with external stimuli, the cause of emotional burnout can be internal factors of a person’s personality. Usually the reason for this is a person’s childhood. If his parents were workaholics, it means that he was taught to rush into action. A regular lunch could take place in a few minutes, because parents no longer had time to wait. Under the influence of such upbringing, emotional burnout could easily develop in a person, although it “came” late, i.e. already in adulthood.

It is very difficult to do anything here, because you need serious work on yourself. And this may require the help of a specialist. It will help a person look at the world not with a “standardized” view, but with his own, individual one, which will take into account all the needs and desires of the person.

And if a person understands that it is impossible to live according to a pattern, then it means that he has already come half the way to get rid of emotional burnout.

Of course, you can try and get rid of emotional burnout on your own. True, this will be a very long and labor-intensive process, which is unlikely to be tolerated by anyone. Therefore, the help of a specialist will still be needed, at least in order to find some methods of getting rid of this condition.

Thus, emotional burnout is a very serious problem that forces a person to live with a constant feeling of shame for what he did not have time to do or for wasting time.

And if a person already feels that he becomes uneasy when he does not fulfill his personal plan, for example, at work or at home, then it is time for him to look for methods to get rid of burnout. Otherwise, it will be more difficult and longer to do this than in the first stages of this condition!

After some weekends, I want another weekend. We are not always talking about some extraordinary events that disturbed the peace on Saturday and Sunday. But there are people who go to work on Monday cheerful, and during the working week they don’t seem to get tired at all. What is their secret, and what prevents everyone else from having proper rest?

What prevents us from relaxing?

Many people don’t even realize that they need to learn to relax. Why else study if after a hard day at work it’s so nice to plop down on the sofa in front of the TV? Tea with something tasty, beer or wine, TV shows or the Internet - what else is needed for happiness? On the weekend you need to do what you don’t have time to do on weekday evenings, and then it’s time to pull the strap again. This is if there are no children. Otherwise, there’s no time to turn around, what kind of rest is there? I wish I could live to see my vacation.

In order to learn how to properly rest and relax, you need to know what prevents us from doing this. And the main enemy, not surprisingly, is not the lack of free time.

Boredom and monotony
Vanity and pursuit of new sensations
Belief in the help of alcohol
No daily routine

All of the above harms proper rest, turns a vacation into a season of hard work in the country, a tourist trip into a race to see the sights, and makes one evening indistinguishable from another.

The lack of new impressions and their excess are closely intertwined. Boredom occurs when there is nothing to captivate. The variety of information at a certain point begins to get boring. Alcohol, having a brief effect on the nervous system, gradually increases nervousness and does not allow you to relax completely. There is no need to explain about the habit of going to bed after midnight and working without a break until your feet reach your favorite chair.

Last time we talked about how to escape from chronic fatigue. Today we will talk about proper rest. Unfortunately, today not everyone imagines what a quality vacation should be like. The consequences of this ignorance are deplorable, because pseudo-rest does not provide the body with the necessary relief or the necessary restoration of resources.

What do you understand by the word “rest”?

Practice shows that many of our contemporaries consider the most common type of “rest” to be sitting in front of the TV, hanging out on networks and the Internet, and computer games. Needless to say, such “leisure” not only does not benefit the body, but also fundamentally undermines your health. Don't be surprised if the result of such a rest is a headache, fatigue and poor health. What should a full-fledged qualitative rest?

Rest does not necessarily mean inactivity

Unfortunately, the vast majority equate rest with doing nothing, although this is absolutely not the case. Did you know that any of our activities takes up one or more of our three “components”: body, soul, mind? Switching from one type of activity to a radically different one will give the necessary reboot. Therefore, no matter how paradoxical it may sound, the best rest is... activity! Replace mental work with physical work, physical work with mental work, and you will feel the long-awaited relaxation, providing yourself with quality rest.

Rest should be constant

Even while working, you need to take short breaks for yourself. Optimal breaks would be every hour of work. Even five minutes will relieve your eyes and brain. A short break for a cup of coffee or tea cannot be considered rest. Try to make good use of your regulated lunch break. Eat slowly and... take a walk. A breath of fresh air and a light workout is a great addition to a work break.

Rest should begin before fatigue sets in

By bringing yourself to the state of a squeezed lemon, you not only drive yourself into stress, but also prevent the body from replenishing the resources it has spent. The paradox is that rest also requires strength, so do not wait until you are completely tired - take a rest before you become completely tired.

In the same way, it is worth distributing relaxing five minutes during work. Anticipate the onset of an ineffective stage of the work process and switch to rest. This trick will help improve productivity.

Rest and routine are inseparable

A healthy diet, measured physical activity, adherence to a routine and adequate sleep are the keys to a healthy lifestyle. Do not neglect any of the listed points, only in this case will you be able to protect your body from unnecessary stress. Remember that quality sleep can help restore strength after a hard day.

A weekend getaway is not what you think it is

Remember what we said in the announcement about what a vacation shouldn’t be like? Don't forget about this when planning your leisure time during the weekend. Try to have a full and quality rest during the weekend in order to gain strength for the whole working week. Eliminate TV and computer from the “entertainment program”. It will be just great if you also give yourself an information break, turning off gadgets for a while and plunging headlong into real communication.

Remember your hobbies, attend cultural events, chat with friends live, get out into nature, completely disconnect from all work thoughts.

A few words about holidays

It would be right to discuss this issue separately, but let’s talk about vacationing in a few words. It is this rest that is most important for a working person, because the efficiency of work until the next vacation entirely depends on its quality.

It is advisable to plan your holiday as far in advance as possible. If you do not have the opportunity to go to a resort, then you need to have a quality rest at home. A good option is a holiday in the country: as relaxing as possible, full of positive emotions and oxygen. No dacha? Go to a river or lake with a fishing rod, go to the nearest forest to pick mushrooms, have a picnic in the park! The more your vacation differs from everyday work, the better your body will rest. Don't lock yourself within four walls, limiting your vacation to the sofa, kitchen and TV.

Remember that properly organized, active and complete rest will give you the opportunity to work with pleasure and full dedication.

Modern lifestyle requires maximum energy, constant monitoring and attention. Therefore, business people often suffer from chronic fatigue. Some issues need to be resolved immediately, so we devote ourselves completely to work and family matters. The whole day passes in such a bustle. The next day is also full of events and issues that need to be urgently resolved. Business people manage to do everything, but there is no time left for rest. This is chronic fatigue - a syndrome that needs to be fought. After all, the charge of strength and vigor received after a good rest will have a positive effect on your health and performance.

Basic rules of rest

REST BEFORE YOU FEEL FATIGUE

It’s hard to believe, but rest also requires strength. You should not come home from work tired or exhausted, so that you have no energy left even for a simple walk. This way you don’t allow yourself to rest properly; your body is constantly under stress. Therefore, you need to save energy for a walk, reading or fitness class. You can’t give all your energy to work; you need to be able to rest.

It’s better to immediately get rid of a little fatigue, because it will pass quickly and you can get back to work. Severe fatigue can affect your health, and the consequences will take a long time to cope with.

It is necessary to adhere to a work-rest regime, that is, rest before fatigue sets in, and not after. This way you can achieve the most effective work, gain strength without feeling tired throughout the day.

REST IS A CHANGE OF ACTIVITY

This expression is familiar to many. It has a rational grain, so always remember about changes if you start to get tired.

It is believed that the load on our body is distributed into three parts - Body, Mind and Soul. Depending on the type of activity, one or another part of the body works. It is necessary to gradually load yourself, divide the load between the mind, soul and body, and alternate it throughout the day. Then you will not feel tired, and the working day will become a real rest.

It is important to combine intellectual work with physical work. Always dilute your activities with exercises, walks, and exercises. This way the brain will rest and prepare for a new work stage. Even changing from one intellectual activity to another can give the brain the necessary rest. Different cells are responsible for performing different types of activities, so this alternation also eliminates fatigue and allows you not only to relax, but also promotes increasing performance and mental activity.

HEALTHY SLEEP

It is best to get a good night's sleep after a hard day. Sleep normalizes the functioning of the human nervous system, all organs rest and recover. You need to fall asleep naturally; only healthy sleep has a positive effect on our body. After the required number of hours spent in bed, you will feel a real surge of strength and energy. Then all work tasks will be completed quickly and easily.

The main problem with healthy sleep is a disrupted daily routine. If you would rather watch a movie at night instead of going to go to bed at the appointed time, this could have a negative impact on your health. Perhaps a few years ago you tolerated night walks and discos and sleepless nights just fine. And this lifestyle did not affect my well-being or appearance. But after several years, you can notice that a nocturnal lifestyle does not have the best effect on performance and health. It is necessary to take care of your body and give it the required number of hours of sleep. The ability to rest at night is the key to vigor.

To feel good, you need 7 to 8 hours of sleep. This figure is different for everyone; some can get enough sleep in 5-6 hours. Sometimes the problem is not the time allotted for sleep, but its quality. Perhaps we give ourselves enough hours, but we constantly wake up at night and toss and turn in bed for a long time. There are several tips for falling asleep normally.

The quality of sleep depends on the nervous system; if it is excited, it will take longer to fall asleep.
A walk in the fresh air a few hours before bedtime will help relieve stress. Taking a shower is also soothing.
You need to sleep in a comfortable bed on clean linen.
To help -> « How to fall asleep quickly», « How to deal with insomnia» .

An important point that affects the quality of rest is awakening. You also need to wake up correctly in order to feel good during the day. You shouldn't get out of bed right away. Stretching will help prepare the body for work and disperse the blood. You need to do this until you tremble (pay attention to our smaller friends, cats and dogs, how they wake up).

We often get tired in the midst of a working day. Moreover, few people try to cope with fatigue; usually people just wait until work ends so they can relax at home. But you also need to rest during working hours in order to spend your energy more efficiently. Psychologists believe that restoring the body at work is an important part of the working day.

Many will say that they often take a break, go for a smoke or drink coffee. But this is not exactly what our body needs. After all, we do not control the time of these breaks; they occur randomly. But rest should be rhythmic; our body perceives the correct mode of work and rest better. You need to make a special schedule determine break times, rest only at certain intervals.

A lunch break is a regulated time for rest, which is found in almost every organization. You need to make good use of this hour and not rush to return to your workplace. Even if you ate quickly, it is better to take a walk or read a book. You have every right to rest.

An interesting observation was made by psychotherapist Alexey Parshin. He talks about his trip to Italy.

“My first visit to this country surprised me with the peculiarities of the work of Italians. I was in the laboratory of the University of Verona, minding my own business, but suddenly I saw that my foreign colleagues were leaving somewhere. At first I thought that a fire had started. In fact, they went for coffee because the 11 o'clock break is an unshakable time. Like lunch at noon. Italians stop what they are doing to give their bodies a little rest. Moreover, these breaks have a beneficial effect not only on their health, but also on their standard of living. After all, people take care of themselves, and therefore more happiness in their life».

During working hours, you need to set yourself a rational work and rest schedule and follow it. We all know that it is good for health to rest after 50 minutes of working at the computer. Moreover, the break time should be at least 10 minutes, or even 15. Unfortunately, few people follow this rule. Adults, in principle, can sit quietly at the monitor for two hours, but after that be sure to rest for 10 minutes.

You can quickly relax by simply wiping your face with cool water. This will help you rest for a while. You can also breathe properly for 8-10 minutes. Taking deep breaths will allow oxygen to enter the bloodstream, so it will penetrate the brain and help activate it. Breathing can be combined with exercise. It is very important to regularly ventilate the office.

One of the problems that plagues us at work is drowsiness. We often want to sleep, but we try overcome this desire. In fact, half an hour of sleep after lunch is enough for the body. You can sleep peacefully in your car if you have time after your lunch break. This will have a positive effect on your performance. Some organizations have a quiet and peaceful place where no one will disturb. This can be a great place for an afternoon nap. It is important that no one can disturb you during your vacation.

INCREASE PRODUCTIVITY BY TAKEN BREAKS

We don’t immediately get involved in work; its effectiveness is a curve that first tends upward and then drops sharply. The work should interest us, we should feel motivated to do it. When we are fully immersed in the process, efficiency will increase quickly, but then decrease. During this period, actions occur more by inertia than by interest, the efficiency of the work process is significantly reduced, and fatigue appears. This phenomenon can be explained using the physiological characteristics of the body. The cells of our body go through two phases - excitation and inhibition. In the arousal phase, they receive the necessary nutrition, so at first the work will be effective and we will not get tired. It is important to feel this moment and move on to performing another activity - physical or mental work of a different direction. After some time, you can return to completing the original task. You will see your execution efficiency improve. Moreover, this technique does not work if you switched at the moment of the braking phase, when you are tired of the activity, you are tired. Then you will need more time to rest; due to fatigue, you will not be able to return to this task soon. Therefore, efficiency will suffer.

How to properly rest after work

Business people get tired not so much from physical activity as from mental work, emotional and spiritual labor. Working in an office practically does not lead to physical fatigue. But for some reason we rest as if we were physically tired. This is called the illusion of physical fatigue. You need to fight it with the help of physical activity. If after work you lie down to rest on the sofa, then there will be little benefit from such a pastime. It’s better to go for a bike ride, run a few kilometers, or swim in the pool. These exercises will show the body that physical fatigue was imaginary, that we are full of energy. After the load, the blood will accelerate, stagnation will disappear, and you will feel a surge of strength and a second wind.

A good relaxation after work is a sauna or steam bath. After fragrant steam and delicious tea, you will definitely feel more energetic. A massage session also has a good effect on the body. If you choose a good master, a relaxing massage will quickly restore your strength after a hard day.

At home you can drink delicious tea, which has a relaxing effect. Usually this is an herbal infusion with the addition of mint and chamomile. This tea can be bought in a regular store or pharmacy. A cup of aromatic infusion will help you relax.

Another option for relaxing after work is a book. Reading has a calming effect on the nervous system. Therefore, doctors recommend spending half an hour with a book before going to bed. But you can read in the evening, it will help you relax.

Saturday and Sunday are not the days when you need to completely load yourself with household chores. It is better to leave cleaning and so on for weekday evenings, to do it gradually. If you give it all day, the essence of the weekend will be lost. One of the days should be left completely free, completely devoted to rest.

Proper rest on weekends affects performance on weekdays and efficiency. It is better to spend time with friends and loved ones, outdoors or in the country. Even physical labor at your dacha can be considered part of your vacation, especially if it brings you pleasure. After such a weekend, you will be happy to return to work. You should enjoy your weekend activities. It is better to choose active recreation than useless lying on the couch watching TV. Such meaningless pastime only increases apathy and lethargy.

A good option to relax is a cultural weekend getaway. Exhibitions, films or performances can distract you from your work thoughts. They will give you a great mood, communication with friends and new impressions. Moreover, the cultural program is always varied; exhibitions, performances and concerts are held in all cities on weekends. Take a look at the poster, you will see a lot of interesting events. And they all differ in variety. You can go to a movie with your favorite actor, to an exhibition of antiques, to a concert of a talented group, to a circus performance. There are many options for how to properly relax on the weekend, you definitely won’t get bored.

But you should like cultural events yourself; this is the only way they can become a complete vacation. If you are going somewhere for company and you do not like the upcoming event, then it is better to refuse. Otherwise you will be bored all evening. Then the weekend will definitely not bring the desired rest. Many people have friends who constantly impose their opinions and choose events only based on their preferences. It is better to refuse their company immediately. A boring evening will cause fatigue.

Vacation is a time we look forward to all year long. Our further well-being and performance depend on it. It turns out that you also need to be able to relax during vacation. It is important to know, how to plan and organize free time.

If you don’t tolerate separation from work well and are afraid of not getting back into the routine, then you shouldn’t take all your vacation days at once, but divide it into several parts. Moreover, these parts should be distributed throughout the year. This will make you feel free and rested. Even if you have your own business, which requires constant monitoring, then a vacation divided into parts will not affect the conduct of business, but will give you strength and energy.

Some people decide to do major household chores on vacation, such as renovations. Naturally, this will be faster and more convenient, you don’t need to interrupt work, you can get everything done in a short time. But this approach has a negative impact on health. After all, vacation is designed to relax and pay attention to yourself. At this time it is necessary travel travel, go to exhibitions, visit cities that you have always dreamed of, and not paste wallpaper.

If your financial situation does not allow you to visit foreign countries, then a proper vacation can be arranged at your dacha. And it doesn’t have to be your dacha. Fresh air, healthy eating, peace and tranquility - this is what you have been dreaming about all year. A good book will help brighten up your days at the dacha. After such a vacation, you will immediately gain strength and energy.

Although vacation is a long-awaited time, sometimes it gets boring. Moreover, such a problem, psychologists report, occurs in many people. It's really frustrating when you start counting down the days until you go back to work. This condition can be caused by many factors. Bad weather, mosquitoes, terrible hotel, tasteless food and so on. Some of these reasons cannot be overcome, others can be predicted and reinsured.

You need to know in advance how many days you need to have a good rest and relaxation.
There are enough reviews from tourists about resorts and foreign hotels. To avoid getting into an unpleasant situation, you need to carefully study all available information. There are lists of travel agencies on the Internet that you should not contact, and there are comparisons of airlines. All this needs to be known in advance.
All your activities at the resort must be planned. Make a list of interesting places that you definitely need to visit.
If the resort offers body care or wellness treatments, such as mineral baths or therapeutic mud, then you should not refuse them.
You also need to choose companions; not all friends have an easy-going character. If you don’t want to listen to complaints throughout your vacation, then you need to think about the company.

The laptop and work documents should remain at home. If you have an unsolved task, then you cannot burden yourself with it on vacation. It is unlikely that you will come up with a solution. There should be maximum benefit from your vacation, otherwise there will be no point in it. And it would be simply a pity to fill up the time on which money was spent with work.

The option for how to properly relax during vacation depends on the nature of your work. If you sit in the office all day, then it is better to choose active activities on vacation. Constant physical activity during working hours requires quiet rest. This could be reading books, watching films, visiting exhibitions. But you shouldn’t spend all your time within four walls either; you need to walk in the fresh air.

Always after the start of your vacation, you need to sleep a lot for several days in order to get enough sleep while working. And sleep not only at night, but also after lunch. You can just relax, but you definitely need to relax. Spend more time walking these days. This way the body will adapt to the holiday conditions.

Proper rest does not mean constant idleness; you can engage in active activities and still relax. Working in a summer cottage, cycling or walking, hiking - all this helps us have a good rest.

PREPARATION FOR ACTIVE RECREATION

Active recreation during vacation requires special preparation. Usually vacations in this way are spent by already proven people who consciously know what they are getting into. They are aware of the preparation for such a pastime.

But if you are a non-athletic person, if you have succumbed to the persuasion of your friends, so you are going on a hike for the first time, then you simply need preparation. Spontaneously taking such an adventure can be dangerous, or you will overestimate your own strength.

You need to start preparing about a month before the start of the hike. You should prepare your body train muscles, run, do exercises. Active sports will help you prepare - this could be skiing, cycling, or outdoor games. A good preparation would be the gym.

Active recreation involves physical activity and climate change. If you spent all your time on the computer, and then went on a hike without preparation, then your cardiovascular system may begin to malfunction. Excessive stress leads to swelling.

If you didn’t have time to prepare before your vacation, you still need to start, gradually increasing the load on the body.

And in the end I would like to address those who cannot imagine themselves without work. Vacation is not laziness and sloppiness, this is an opportunity to replenish your supply of strength and vigor. Workaholics must remember that lack of rest has a negative impact not only on them, but also on family, friends and loved ones. You definitely need to rest. This is the only way you can save energy for fruitful work. You need to be able to rest properly.

If you find an error, please highlight a piece of text and click Ctrl+Enter.

You love and know how to work, but you feel sorry for the time to rest. But look around: the world is built on the principle of duality. Man and woman, day and night, good and evil, plus and minus... Anyone who tries to do without the other half is like a madman cutting off one of his own hands. The ideal way of life is to find a middle ground in everything. Adequate rest is as important for energy and health as movement, breathing, and nutrition.

The great magician Houdini said that it is not at all difficult to pull a rabbit out of a top hat. Anyone can do this. It's hard to put him there. Rest is a kind of skill to put a rabbit in a hat.

To work well, you need to rest well. One of the most ancient peoples in the world is the Jews. They know how to survive and take leading positions in any country. If you compare the successes of this people with their numbers, it becomes clear: there is a lot to learn from them. One of the main secrets of survival, energy and success of Jews is the ability to rest. 54 Sabbaths and approximately 25 holidays and semi-holidays are one of the main foundations of Judaism. In a year they get almost three months of complete rest, when they are forbidden to even think about everyday matters. As you can see, learning to rest is just as important as learning how to breathe correctly. Overwork is something that will set you back two steps when you took the decisive first one with such difficulty.

"Rest rejuvenates the body, mind and spirit, is important for physical and mental health, reduces our body's need for oxygen by fifty percent, reduces cardiac workload by thirty percent, reduces high blood pressure, improves short-term and long-term memory.
To do this you need to do regular short breaks during the working day. Use the formula to stop worrying. Dedicate one day of the week to complete rest. Doing breathing exercises is especially important when you feel nervous or stressed."
Adam Jackson, writer

Comment on the article "Stop getting tired - learn to relax!"