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Why is it so hard to relax?
Many factors contribute to why people may struggle to take proper breaks or relax during the day. Understanding these challenges can help individuals address barriers to taking breaks and prioritise their well-being. Some common reasons include:
Perceived Lack of Time – People often believe they don’t have enough time to take breaks, especially when tasks pile up. This perception can lead to the prioritisation of work and responsibilities over personal well-being.
Lack of Awareness – Some people may not fully recognise the importance of breaks for physical and mental well-being. Lack of awareness about the benefits of breaks can lead to neglecting this aspect of self-care.
Workload and Deadlines – High workloads and tight deadlines can create a sense of urgency, making individuals feel they cannot afford to take breaks. The pressure to meet work demands may lead to neglecting self-care. Concerns about falling behind on work or missing out on important information may discourage individuals from stepping away. The fear and anxiety of not meeting expectations can be a powerful motivator to keep working without breaks.
Workplace Culture – In some workplaces, there might be a culture that values long hours and constant productivity, discouraging employees from taking breaks. Fear of judgment or perceived laziness can influence behaviour. Cultural or organisational norms that stigmatise breaks or view them as a sign of weakness can influence behaviour. People may conform to these norms to avoid judgment.
Ineffective Time Management – Poor time management skills can result in individuals feeling overwhelmed, making it challenging to allocate time for breaks effectively. This can create a cycle of perpetual busyness.
Personal Work Habits – Some individuals have ingrained work habits that involve pushing through without breaks. They may feel guilty or unproductive when taking time away from tasks. Individuals may avoid guilt by recognising that breaks are essential for maintaining productivity and preventing burnout.
Difficulty Setting Boundaries – Difficulty in setting clear boundaries between work and personal life can make it challenging to step away during designated break times. This may be exacerbated by remote work situations. Many find it hard to say ‘No’ and often take on too much responsibility.
Perfectionism – Perfectionistic tendencies can drive individuals to continuously work without breaks in pursuit of flawlessness. The fear of not meeting high standards may hinder the willingness to take breaks.
Types of Breaks
Regular, short breaks spread throughout the day are often more effective than infrequent, longer breaks. However, everyone’s preferences and energy levels are different, so adjust your break schedule based on what feels most rejuvenating for you.
Microbreaks
Stretching – Stand up, stretch your arms, legs, and neck to alleviate tension and improve circulation.
Deep breathing – Practice deep-breathing exercises to relax your body and mind.
Eye exercises – Give your eyes a break by focusing on distant objects or performing eye rotations.
Tech-Free Breaks
Screen detox – Step away from digital devices during breaks to reduce eye strain and mental fatigue.
Mindful walking – Take a short walk outside without distractions, focusing on the sensory experience of your surroundings.
Social Breaks
Coffee or tea breaks – Enjoy a cup of coffee or tea while chatting with a colleague or taking a moment for yourself.
Lunch breaks – Take a proper break for lunch away from your workspace, allowing time for nourishment and social interaction.
Quick catch ups – Take a few minutes to engage in casual conversations with co-workers or connect with friends and family through a quick phone call or video chat.
Creative Breaks
Draw or sketch – Engage in a creative activity to refresh your mind and spark creativity.
Listen to music – Take a few minutes to listen to your favourite music to lift your mood and stimulate your mind.
Relaxation Breaks
Mindfulness meditation – Practice a short meditation to centre yourself and reduce stress.
Nature breaks – Spend time in a nearby park or green space to connect with nature and clear your mind.
Reading breaks – Read a few pages of a book or an article unrelated to work to relax your mind.
Schedule breaks at times when your energy levels naturally dip. Plan breaks before you feel overwhelmed or fatigued to prevent reaching a point of exhaustion or burnout.
Pay attention to your body’s signals, common signs that it might be time for a break, if feeling overwhelmed, irritated or frustrated.
You can create a routine that supports both your well-being and productivity. Experiment with different activities and durations to find the balance that works best for you.
Reasons to Take a Break
Taking healthy breaks in the day and having proper rest at night is crucial for overall well-being and plays a vital role in maintaining physical, mental, and emotional health.
Here are some key reasons to prioritise adequate breaks, rest and relaxation.
Energy Restoring
Many find it helpful to think of resting and taking adequate breaks as a way of restoring energy. We need energy to function at our best, so it is important to create opportunities in the day to restore our energy. Without sufficient energy we cannot think clearly, we are less productive, we may make more mistakes, we become reactive and moody, and we have less tolerance for others. You should feel more energised and mentally refreshed after a break. If you return to your tasks with increased alertness, it’s a positive indicator that you have taken a healthy break.
An effective break should also contribute to a decrease in stress and tension. If you find yourself more relaxed and less anxious, it suggests the break was beneficial.
Physical Recovery
Rest helps the nervous system repair and recover from the impacts of daily stress. Rest also allows the body to repair and regenerate tissues, muscles, and organs. It contributes to the healing process and helps prevent injuries by giving the body time to recover from physical exertion.
Optimal Cognitive Function
Quality rest and healthy breaks are essential for cognitive functions such as memory consolidation, problem-solving, and learning. It enhances concentration, focus, and decision-making abilities. Rest has been linked to improved creativity and problem-solving abilities. During sleep or times of relaxation, the brain processes information and consolidates memories, fostering creative thinking.
Emotional Well-being
Adequate rest and relaxation is linked to emotional stability and resilience. Lack of sleep or proper breaks can contribute to irritability, mood swings, and heightened stress levels. Proper rest and relaxation promote emotional balance and helps manage stress. Taking healthy breaks in the day is essential for emotional resilience. It helps regulate mood and reduces the impact of stressors, contributing to a more positive and balanced mental state.
Long-term Health Benefits
Immune system support, sufficient rest and relaxation plays a crucial role in maintaining a robust immune system. It helps the body defend against illnesses and infections, reducing the risk of getting sick. Consistent, proper rest is also associated with a lower risk of chronic conditions such as diabetes, obesity, and certain neurological disorders. It contributes to overall longevity and a higher quality of life.
