Create time for recovery during the working day
Health tips
Stress and high pace characterise many workdays, but small breaks for recovery can make a big difference to both health and productivity.
Why is recovery so important? In today's work life, stress is a major challenge for public health. According to our latest report Stress in work life, a third of employees experience stress at a risk level. But long-term stress can lead to both mental and physical ill health. Without sufficient recovery, the risks of suffering from exhaustion, sleep problems, and reduced work capacity increase.
Creating space for recovery during the workday is a good and effective tool to prevent stress, promote well-being, and maintain energy.
Tips for recovery during the workday
1. Take micro-breaks
Taking short breaks of 1–2 minutes every hour helps the body avoid stiffness and improves blood circulation. It also gives the brain a chance to recover from intense focus, which can increase your concentration and productivity.
2. Take a short walk
A walk, even if it is only a few minutes long, gives you fresh air and movement. It reduces stress hormones like cortisol and increases the production of endorphins, which makes you feel more alert and happier.
3. Do breathing exercises
Deep breaths help you relax and lower your heart rate. It is a simple way to manage stress and regain focus.
4. Change environment
Leaving your desk and changing environment, for example by eating lunch in the lunchroom or eating out, gives the brain a much-needed break from work-related impressions.
5. Take a digital break
Putting away your mobile and computer during breaks reduces the mental load from constant information flow. It gives the brain a chance to rest and recover, which can reduce the feeling of being overwhelmed.
6. Create social breaks
Talking to a colleague about something other than work can give you a sense of belonging and support. Social interactions reduce stress and can give you new energy to tackle tasks.
7. Drink water
Maintaining hydration during the day is important for energy and concentration. Dehydration can lead to fatigue and headaches, which makes it harder to perform at work.
8. Plan in breaks
By actively scheduling breaks in your calendar, you ensure that recovery becomes part of your day. It helps you avoid getting stuck in an uninterrupted work pace that can lead to exhaustion.