Stress is normal and everyone experiences it in some form. But what you do to combat its triggers will make a difference in your life. The bouts of sadness, anxiety or even the periodic slump we feel should never be ignored.

According to a 2018 study by the Mental Health Foundation in the UK, 74 percent of the participants either felt overwhelmed or were unable to cope with both work and home responsibilities. This was likely a result of not putting more importance on their personal rest times. Stepping off the proverbial treadmill will get you back on track to feeling re-energized both mentally and physically.

It’s important to first recognise the signs. While short bursts of stress are seemingly manageable, prolonged stress will result in chronic health issues like perpetual migraines, insomnia or gastric problems. Unlike physical pain, mental stress is less visible – you may feel constantly unmotivated, frustrated and agitated. 

Scheduling in regular breaks will prevent you from falling victim to burnout. And we’re not just talking about taking a break from work, but also other aspects of your life, like toxic relationships and unnecessary negativity.

And while it can be tough to successfully remove yourself from stressful situations, especially when you’re dealing with sensitive matters, here are some ways to give yourself space:

• If you’re dealing with work stress – start taking your leave. You should never feel bad for wanting to take days off. To prevent work miscommunication, inform your boss in advance, tell her why you’re taking a break and make sure your work is in order before you go on leave.

• If you’re dealing with a toxic friend or family member – express the need to take time off from them clearly and objectively. Start small by creating clear boundaries when it comes to personal matters. Instead of giving in to their demands, politely inform them that you would like to keep certain matters private when they ask.

• If you’re tired without reason – incorporate journaling or a meditative session at the start or end of your day. Reflect on how you feel and review the causes of your stress.

When you intentionally plan to take breaks, you’re giving your mind and body a chance to reset, restore, and cope with the stresses of daily life. Re-energise yourself to keep you functioning at your best, and so you’re better equipped to manage stress before it feels overwhelming.

Taking the much-needed break can diminish your daily stress levels. For some of us, stress cycles, also known as chronic stress, can affect us every now and then. Such stress often leads to decreased creativity, a lack of inspiration, difficulty in concentrating and committing things to memory. By taking a break from the stress cycle, you’ll experience sharper thinking, an increased ability for new ideas and resourceful problem-solving. Whenever you start feeling overwhelmed, be reminded that long or short vacations (even if it’s just an afternoon off) can clear your mind and give you the breathing space you need.

Proper rest is another way to regulate stress levels. But it’s also something many of us don’t practice or commit to. No thanks to busy schedules, our waking and sleeping hours can be erratic. A lack of rest often results in fluctuation of hormonal levels. And according to Psych Central, an online resource dedicated to mental wellness , hormonal fluctuations can lead to depression and affect your overall productivity. Balanced hormone levels can help us stay energised and maintain an even mood. But when our hormones are out of balance, our outlook can shift and create feelings of sadness, anxiety, and even depression.

Not everyone relaxes in the same way, so it helps to find something suitable according to your personality and interests. Just as some people internalise their stress, there are others who feel the need to share and express their stress. Talking to someone, or doing something physical like working out will make the process of relaxation more fruitful.

If seeing new places is something you find refreshing and exciting, take a break in the form of a vacation abroad. But be sure to prioritise rest during the trip. Doing what you like, at a pace that feels comfortable, will help. 

If you’re the happiest at home, consider taking a taking an additional day or two off to stay home. Try catching up on reading for fun, not work, and watching whatever you like on TV. If you prefer company, have friends over for an evening for fine food, wine and board games. Take the time to enjoy your space and stay off doing work around the house – something you may not have gotten to do earlier.  

And even if you’re not on a full-day’s leave, taking half a day off from the source of stress will also break the cycle. You can spend it with someone whose company you really enjoy, or head out for an invigorating workout session at the gym.

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