Life can be fast paced, non-stop, with so much demand, unless you create an environment for yourself where you optimise rest and recovery from everyday stresses. There are so many simple and accessible ways that you can help yourself!
Getting enough sleep will make an obvious improvement to your life. Aiming to get 7 – 9 hours of sleep per night will help you to feel more rested, optimise your recovery from training, improve decision making and more. But not just getting this quantity of time to sleep, practice good sleep hygiene. Establish a bedtime routine, avoid screen before bed and keep your environment dark and cool to improve the quality of your sleep.
Take breaks. If you work in a heavy client 1-1 role, make sure to take breaks away from people, away from talking and take rest from the energy you have to give to others. If you work at a screen all day, walk away for 5 minutes to reset your focus. Whatever it is you’re doing daily by taking breaks you allow yourself a reset, it can help reduce stress and improve your focus.
One highly spoken about way to improve rest and recovery is by practicing relaxation techniques. Relaxation looks different for everyone. For some it’s going for a walk, for others it might be yoga, breathing practices or meditation. Be sure to include some of this into your day or week.
A big way to reduce stress, optimise rest and recovery is by moving your body. We are big advocates of this one! Get moving, shift energy, regain focus, let out frustration, gain energy back, feel strong, feel good in your body – we’re here for it.
Have you ever observed how good you feel mentally after a walk at the beach, mountain biking in the forest, a picnic at the local park or just laying on your lawn in the sun. Being amongst nature is a great way to reduce stress, rest and recover from life’s demands.
I am sure I am not just speaking for myself when I say that I observed how I felt in the lockdowns of 2020 and subsequent years, without the ability to connect with others. Connecting with others is a great way to improve over-all wellbeing – therefore helping to reduce stress.
Fuel your body for optimal rest and recovery with a balanced diet. Our body needs a range of macro and micro nutrients containing various minerals to operate optimally. By eating a balanced diet you will be encouraging the rest and recovery from the inside out.
Make sure to check in with yourself. Be mindful of how you’re feeling, what you’re thinking and how high your stress levels are.
Lastly, if you are struggling to cope or regulate your emotions, can’t reduce stress and feel like you can’t rest and recover well, seek help! There are so many wonderful professionals to help and provide more specific tools for you – counsellors, psychiatrists, personal trainers and psychologists to name a few.