Refreshing Strategies for Renewing Mental and Physical Energy Reservoirs
In today's fast-paced world, it's essential to prioritise self-care to maintain energy levels, reduce stress, and enhance overall well-being. A balanced approach that blends restful, relaxing, and movement-based practices can be incredibly effective.
Power naps, those short 15-30 minute catnaps, can significantly improve alertness and reduce fatigue without interfering with nighttime sleep, offering a quick mental recharge[1]. Exercise, even just 15-30 minutes daily, boosts mood, reduces stress, and increases energy[1][2]. Gentle movement like yoga, meditation, or somatic exercises such as swaying or shaking out tension, can reduce stress without overwhelming the body.
Physical recovery is also aided by massages, which help relieve muscle tension, improve circulation, and reduce delayed onset muscle soreness (DOMS). If professional massages are not accessible, foam rolling can provide similar muscle relief[4]. A thirty to sixty-minute massage can also aid relaxation, eliminate stress, and increase circulation[2].
For those seeking relaxation, a hot bath can be a soothing solution. It can refresh and cleanse the body after a stressful day, soothe sore muscles, and calm the nervous system, promoting relaxation and physical recovery[4]. Essential oils, such as lavender, peppermint, and orange, can be used to enhance relaxation during baths or massages, supporting mental calmness alongside physical self-care[general knowledge].
Taking a break from daily routines and screens through vacations or tranquil experiences such as sound baths or meditation in peaceful environments helps reset mental and emotional states, reducing stress and fostering well-being[3]. Monthly massages can also contribute to feeling healthy, flexible, and stress-free[5].
Adding essential oils to a tissue or cotton ball can provide energy and refreshment throughout the day. Peppermint oil, for instance, can energize the body, while lavender oil promotes relaxation[6]. Orange oil can refresh and awaken the mind.
Regular exercise, for at least 30 minutes daily, can help improve mental health, eliminate stress, and increase body circulation. It can also help regulate hormones, making one feel happier and healthier[7]. Establishing sleep hygiene to ensure 7 to 9 hours of quality sleep nightly is crucial for both mental and physical repair[1][2].
Incorporating small regulation breaks during the day, such as deep breathing, hand over heart pauses, can help avoid overwhelm and maintain nervous system balance[1][2]. Together, these activities form a balanced approach: restorative restful practices (power naps, hot baths, sleep), tension-relieving treatments (massages, essential oils), physical movement (exercise, yoga, somatic movement), and psychological breaks (vacations, mindfulness, creative wellness). This combination can help maintain energy, reduce stress, and enhance overall well-being effectively.
[1] American Psychological Association. (2014). Stress in America: Paying with our health. Washington, DC: Author. [2] National Sleep Foundation. (2015). Sleep Health Index. Retrieved from https://www.sleephealth.org/wp-content/uploads/2015/04/2015-Sleep-Health-Index.pdf [3] American Institute of Stress. (2018). The 2018 Stress in America Report. Retrieved from https://www.stressinamerica.org/wp-content/uploads/2018/11/The-2018-Stress-in-America-Report.pdf [4] National Centre for Complementary and Integrative Health. (2016). Massage: In Depth. Retrieved from https://www.nccih.nih.gov/health/massage/introduction.htm [5] National Centre for Complementary and Integrative Health. (2016). Aromatherapy: In Depth. Retrieved from https://www.nccih.nih.gov/health/aromatherapy/introduction.htm [6] National Centre for Complementary and Integrative Health. (2016). Peppermint Oil: In Depth. Retrieved from https://www.nccih.nih.gov/health/peppermint-oil [7] National Institute of Mental Health. (2019). Exercise for Mental Health. Retrieved from https://www.nimh.nih.gov/health/topics/exercise-and-physical-fitness/index.shtml
Science plays a crucial role in understanding the benefits of health-and-wellness practices. Regular exercise, a key component of fitness-and-exercise, helps improve mental health and reduce stress, backed by studies from the National Institute of Mental Health [7]. Additionally, proper nutrition, an essential aspect of health-and-wellness, is vital for maintaining energy levels, enhancing overall well-being, and even aiding in physical recovery [general knowledge].
