Balancing Stress and Relaxation
In our fast-paced culture, there's a growing epidemic of burnout and chronic fatigue. The root causes are likely multifactorial, including poor diet, lack of exercise, overconsumption of social media, strained relationships, inadequate self-care, and more. Many people find it difficult to "do all the things" needed to function at their best, except perhaps during a vacation. So, do we need to just "take a break" from our busy lives for good? Or is there a way to build up our resilience to thrive amidst our current circumstances?
The human body is incredibly adaptable. It can handle late nights to finish an important task or unexpected physical challenges like walking five miles when you're accustomed to just one. However, there are consequences. After a late night, your body may crave extra sleep. After a strenuous walk, you might feel sore. The body will recover, but if you constantly demand high performance without adequate recovery, it begins to falter. Minor illnesses, injuries, and chronic fatigue can set in, signaling that your body needs a break.
The answer is not to quit doing hard things. Instead, it's about finding a balance between building resilience and incorporating appropriate rest and restoration into your life. Let's explore how to do this effectively.
Building Resilience
1. Build a Routine:
Decisions take mental energy. Reduce this burden by making certain aspects of your life automatic. Wake up at the same time every day, follow a consistent morning routine, exercise regularly, and maintain a set bedtime. This structure frees up mental space for more important decisions and reduces stress.
2. Embrace Discomfort, But Gently:
Challenge yourself daily, but set realistic goals. For instance, if you've never run a mile, don't aim for a marathon right away. Start with a one-mile walk/run, then gradually increase your distance and intensity. By incrementally challenging your body, you'll build resilience without overwhelming yourself.
3. Commit and Be Patient:
Building resilience requires commitment and patience. It's hard work, and progress may be slow. Find an accountability partner to keep you on track and encourage you when you feel like giving up. Remember, the benefits of resilience-building activities often take time to manifest.
Incorporating Rest and Restoration
1. Plan Your Rest:
Rest is not just about sleep, though getting a consistent 7-8 hours per night is crucial. True rest involves activities that refresh and rejuvenate you. Just as marathon runners have rest days to allow their muscles to recover, you need regular periods of downtime to rebuild your mental and physical energy. Aim for 20-30 minutes of relaxation daily and take a full day off each week.
2. Identify What Rest Means for You:
Rest should leave you feeling rejuvenated. Avoid activities that are mentally stimulating, like scrolling through social media or watching TV, which can often just put a pause on stress rather than alleviating it. Instead, consider meditation, breathing exercises, journaling, gardening, walking, or listening to music. These activities have no obligations and can be done alone, allowing you to feel genuinely refreshed.
3. Shift Your Mindset Around Rest:
It's common to feel guilty when taking a break, especially if you have a long to-do list. However, true rest is essential for maintaining your well-being. Give yourself permission to relax without guilt. Practices like meditation and deep breathing can help quiet your mind. If you struggle with rest, start with simple, mindless activities like walking or coloring to ease into a restful state.
Finding Balance
The goal is to do hard things without them negatively impacting your life. Challenge yourself within reasonable limits, establish a supportive routine, and balance your efforts with genuine rest. By understanding your own needs for recovery and giving yourself permission to truly relax, you can create a life where you thrive rather than merely survive.
I hope these insights help you build the life you've always dreamed of, full of resilience, balance, and well-being. Remember, it's about the journey, not just the destination. Embrace the process, and you'll find the strength to handle whatever comes your way.
