9 in 10 Singaporeans reported feeling stressed in 2023. This is seven percent more than the global average!
So if you’re one of the 90%, I’m sure you’re no stranger to it.
Stress is something you feel every day, and even when you don’t have anything to be stressed about, you’re still stressed about something!
It creeps up on us when we have a long list of to-do’s or a huge task to complete and soon, we start to feel overwhelmed again.
Furthermore, if you’re anything like me, you’ll push on tirelessly while telling yourself that “Once that last task is crossed off the list, I can finally relax!”
So you push yourself to the limit because you’re looking forward to that big “you deserve it” break at the end to celebrate.
However, pushing yourself past your limit like that could backfire and instead of enjoying your big break, your body experiences the Let-Down Effect.
The ‘Let-Down’ Effect
The ‘Let-Down Effect’ is a phenomenon that happens when you’re taking a break after you go through a large amount of stress and it affects your immune system.
So your body experiences psychological and physical effects and you might fall ill, have digestive issues and go through restlessness.
The Antidote
Luckily, there is a simple fix to rid one’s mind of stress. One that our European pals have perfected, but isn’t widely practiced in many parts of the world, including Singapore.
To avoid experiencing the psychological, physical and social effects of stress, the antidote is…to take a break!
Did you know that taking a purposeful break of about 5-60 minutes from work and studying refreshes your mind?
This also increases energy, productivity, and focus! Additionally, taking breaks during study sessions can help your brain process the information, which allowsyou to better understand and retain the information that you just consumed.
Taking a break could also boost your morale, resulting in productivity and creativity and preventing burnout, which leads to decreased motivation and performance.
Think about it! It would be counter-intuitive to continue studying while trying to cram information into your brain, if it has reached full capacity right? So go on, take your well-deserved break!
A purposeful break is an effective break. During your break, your goal is to relax and be detached from your work, so that you can have a pocket of peace.
Now, for most Singaporeans, it is simpler said than done to “just take a break” when we live in a fast-paced world. So how can one just afford to take a break amidst the chaos?
Recognising When You Need to Take A Break
Taking a break will do your mind, body, and soul good. However, taking too many breaks or breaks that are too long could affect your productivity because remember, you’ll still have to return to your work after your break!
Not to sound like a hippie, but to know when you need a break, listen to your body and mind.
If your body is sending you signals such as a decrease in positive emotions and motivation, along with an increase in negative emotions, do not ignore the signals!
How to Plan for Your Break
Now that you want to take a break, when should you take a break?
This will take some experimenting as everyone has different needs and responds differently to breaks of different timings.
Your friend might respond to two long breaks throughout the day’s study session, while you might respond better to shorter but frequent bursts.
In that case, the ‘Pomodoro Method’ might be your best studying method.
“A Purposeful Break Is An Effective Break”
What you do during your break matters too. Although you want to be detached from your work during your break, you shouldn’t stop your “flow”, or it might be hard to remain productive when you return to work later on.
As such, I know that this is painful, but stay away from social media and Netflix!
Engage in activities that are soothing and will allow you and your mind to take a deep breath.
Activities such as a stroll, shower, meditation, “zoning out” or a short “power nap” of around 15-20 minutes will allow you to take a break and detach from your work, without stopping your flow.
Setting Personal Boundaries With Yourself
Before embarking on your well-deserved break, remember to set some rules for yourself, or you might find it hard to drag yourself back to work later if you’re too relaxed.
Remember to be clear on the purpose and duration of your break with yourself and honour it.
Conclusion: Breaks, The Prevention and Cure For Burnout
Now that we’ve talked about the purpose and benefits of breaks, keep them in mind and take a break the next time you’re halfway up your hike on your mountain of To-Dos.
Breaks can be a pocket of peace in your day that you end up looking forward to, to ensure that your mind, body, and soul does not experience burnout.
Taking frequent breaks could bring better results to your work and also prevent you from experiencing burnout.
Taking care of your mind and body will always do you good and you might just be surprised at how much more productive you’ve become afterwards!
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