Getting to grips with stress – Three tips for actively managing breaks

How short breaks can help us reduce stress in everyday life

There is always something to be done. Maybe you’ve got a deadline looming at work, or a mountain of laundry piling up at home? We often find ourselves racing against the clock and trying to juggle ten different things at once. I’m sure we’ve all found ourselves making phone calls and checking emails at the same time, or grabbing a quick bite to eat on the way to a business meeting. Our multitasking never ends. Then, when we do finally put our feet up at the end of a long day, we feel exhausted, overwhelmed and anxious. Many of us fall into the trap of believing that we will feel better once we have ticked everything off our to-do list or solved all our problems. Unfortunately, putting ourselves under that type of constant stress damages our health.

There’s a well-established and scientifically proven link between chronic stress and physical and mental illness. Particularly dangerous, most of us are often not even aware when we are approaching our own stress limits. We try to function almost like robots, working through our checklists, item by item. We often ignore early warning signs in the process, such as headaches, fatigue or anxiety, without even noticing them. 

In addition , everyday life doesn't give us any built-in “breathers”. We are often left to console ourselves with hopeful thoughts such as “Once I get through this project, then…” or “It’ll all be better next month.” Over and over again, we get swept up in the whirlpool of our own and others’ expectations and push ourselves to our limits and .

However there is no miracle cure for this problem.  We need to start by making a conscious decision to actively manage our breaks. By taking regular breaks, you allow your body to recharge, gather your strength and  relax. This is extremely important because it is the only way to protect and maintain your health in the long term. Although you probably already know it deep down, this might be the first time you truly acknowledge to yourself that you are not taking enough breaks. There is a common misconception that taking breaks interrupts our flow and slows us down. In fact, the exact opposite is true.

Therefore we would like to share a short story with you, one that is often used in dialectical behavior therapy (DBT) : In a small village in the Alps, a group of farmers still cultivate their fields in a very traditional way. In early summer, for example, they use scythes rather than motorized equipment to mow their large meadows. When the time is right, the farmers get their scythes out and get to work. One year, however, they notice thick rain clouds on the distant horizon. Concerned about the approaching thunderstorms, they wonder whether they can speed up their work. One of the farmers suggests skipping the breaks they use to rest and sharpen their tools. They quickly agree that this is the only way to harvest the grass before the onset of rain.

Now it’s over to you. What do you think happened? Exactly, the farmers didn’t get the grass cut in time. They made the mistake of assuming that their breaks were a waste of time. But they forgot that dull scythes and waning physical strength would slow them down far more than taking breaks. What we learn from the farmers is that we need to take regular breaks if we want to get things done and stay healthy.

To actively reduce stress and protect your own health, you need to consciously manage your breaks. Therefore we would like to present these three helpful tips to you: 

Make a conscious decision to integrate breaks into your daily routine. Add them to your calendar just like other appointments.

A break doesn’t have to last hours. Sometimes all you need to truly relax is five minutes of mindful breathing.

Don’t fill your breaks with physically strenuous activities. Try to slow down and enjoy small things, such as a delicious coffee or the sensation of sunshine on your face. 

We hope these simple ideas inspire you to plan your own breaks more effectively and make the most of regular, short timeouts as part of a healthier daily routine.