World Mental Health Day 2024: In today’s fast-paced world, stress has become a constant companion for many, especially those with demanding schedules. Whether you are dealing with personal challenges, balancing multiple responsibilities, or facing workplace pressures, the impact of daily stress on both physical and emotional health is undeniable. However, taking short breaks during the day can be a powerful way to manage stress, clear your mind, and boost productivity.

We spoke with Dr Gorav Gupta, Senior Psychiatrist and CEO of Tulasi Healthcare in New Delhi, who shared valuable insights on how small breaks can be instrumental in reducing stress.

Why Taking Short Breaks Is Crucial?

To work with full focus and attention, we need to take breaks in between, shares Dr Gorav. Here’s why:

Continuous focus without any breaks can lead to mental exhaustion. This fatigue often results in poor decision-making, reduced concentration, and higher stress levels. Taking short pauses throughout your workday allows your brain to relax, which helps alleviate work-related stress and rejuvenates your cognitive functions. These brief moments of rest give your brain a chance to reset, which can improve your focus and problem-solving abilities when you return to your tasks.

Prolonged periods of sitting or engaging in repetitive tasks can lead to physical discomfort, including headaches, back pain, and eye strain. These physical stresses can compound feelings of fatigue. Taking a break allows your body to relieve tension, stretch, and adjust your posture. Simple activities like moving around or stretching can prevent burnout and help maintain your physical well-being.

When you are stuck on a problem or trying to come up with ideas, staring at the task for long periods often doesn't help. Stepping away can provide fresh perspectives. During a short break, your subconscious mind continues to work on the problem, and when you return, you may find creative solutions or new ideas.

Stress can lead to frustration, irritability, and emotional exhaustion. A quick break, even for just a few minutes, can help reset your mood. Stepping away from a challenging situation allows you to decompress, refocus, and return to your work with a more positive attitude. This can help reduce feelings of overwhelm and improve your emotional resilience.

Types of Beneficial Breaks

Dr Gorav explains taking a break doesn’t mean sitting idle. Various activities can help you recharge and manage stress effectively:

Physical activity can relieve physical stress and boost energy levels. A short walk, gentle stretches, or even simple exercises can improve circulation and release muscle tension. Physical movement is essential for both mental and physical rejuvenation, making it easier to get back to work feeling refreshed.

Mindfulness techniques such as deep breathing or meditation are excellent for calming the mind and reducing stress levels. Taking a few minutes to focus on your breath can lower your heart rate, relax your body, and instil a sense of calm in your day. These techniques are quick and easy to incorporate into any workday.

Spending a few minutes outside in nature can have a profound impact on stress levels. A walk in the park or even just sitting in a garden can reduce cortisol levels, the hormone responsible for stress, and improve overall well-being. Exposure to natural surroundings has been shown to increase feelings of relaxation and mental clarity.

Engaging in a brief conversation with a coworker or loved one can be a great way to de-stress. Social interaction provides emotional support, enhances mood, and creates a sense of connection, which can help you feel less isolated and more supported.

Indulging in activities like reading, writing, or listening to music can provide mental relaxation. These creative distractions allow your brain to shift focus and engage in something enjoyable, which can lower stress levels and improve overall mental health.

How Long Should a Break Be?

The duration of a break depends on your schedule, but even a brief pause can make a significant difference. Research suggests that taking a 5- to 10-minute break every hour helps maintain peak mental performance. Dr Gorav explains techniques like the Pomodoro method, which involves 25-minute work intervals followed by 5-minute breaks, can be particularly effective. For longer tasks, consider taking a longer break after every four work cycles.

The Science Behind Breaks and Stress Relief

When we are stressed, our bodies release hormones like cortisol and adrenaline, which help us deal with immediate challenges. However, prolonged stress can lead to chronic conditions, such as anxiety, fatigue, and even heart disease. Short breaks help regulate these stress hormones, allowing the body to recover and reset, he said.

In addition to hormonal balance, breaks activate the brain’s default mode network (DMN), which is responsible for reflection, memory processing, and connecting ideas. Engaging the DMN through regular breaks can enhance creativity, improve memory, and foster problem-solving skills.

How to Incorporate Breaks into a Busy Schedule

1. Schedule Breaks

Set reminders on your phone or computer to ensure that you take regular breaks. These reminders help you stay on track and ensure you give yourself time to recharge.

Choose activities that are genuinely calming and rejuvenating. Rather than scrolling through social media, engage in activities like taking a walk, practising deep breathing, or reading a book to make the most of your break.

Find a quiet spot where you can unwind. A cosy corner, a window seat, or a peaceful nook can create an environment that promotes relaxation and helps you fully enjoy your break.

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