Is your REST supporting your RECOVERY?
We have two states of being: sympathetic (flight or fight) & parasympathetic (rest and digest, feed and breed)
Traditionally, the animal kingdom has evolved to be in a parasympathetic state mostly, switching to sympathetic only when a task requires it to be.
The sympathetic state is a state of stress that your body perceives as a threat controlled by your adrenal glands producing cortisol - your main stress hormone and others.
Here’s how you can ensure your rest protocols are actually supporting your recovery and reducing your stress in the long term and not actually adding to it:
NOT USING SCREENS/SOCIAL MEDIA BETWEEN WORK/TRAINING
Looking at screens and working out puts us in a sympathetic state. So while working and working out are already putting us under stress, using phones to scroll social media aids to it rather than helping us recover. So limiting usage of screens in the middle of work or training sets is a good way to ensure better recovery - physiologically and neurologically.
HAVE A PROPER WINDING DOWN PROTOCOL AT THE END OF THE DAY
Often at the end of the day, we’re tired and want to relax. Watching Netflix or other OTT actually furthers the secretion of cortisol when it’s actually supposed to be moving towards its lowest. Limiting screen time to at least an hour or two before bed can ensure optimal recovery and help get better sleep.
HAVING A DRINK MIGHT NOT BE HELPING YOU RELAX AT A DEEPER LEVEL
Having a drink has become a thing after a long/hectic day. While the alcohol might be ‘uplifting’ your mood in the very short term, it actually adds to your cortisol levels and not only affects the quality of your sleep but your recovery.
YOUR DAY OFF SPENT IN THE BED LAZING
We all like to laze on our off days, tired from the week. Order in some comfort food, lay in the bed all day and watch something maybe with a glass of red wine. While it all sounds wonderful, the lack of movement in addition to alcohol, greasy food and full day of screen is the reason why you feel dreadful on Monday as you’re more fatigued than recovered.
HAVE A LIST OF THINGS YOU LIKE TO DO TO RECOVER APART FROM SPENDING TIME WATCHING STUFF AND USE THESE TO TRULY RECOVER. Here are some ideas:
This can be a starting point but feel free to add your own:
Meditate
Read a book
Get Sunlight
Take a walk
Spend time in nature
Journalling
Connecting with a loved one
Sleep
Cleaning/Organising
Gardening
Stretching
Praying
Deep Breathing
Warm Baths
Sauna
Drinking Herbal Teas
Aromatherapy
Massages
Painting/Drawing/Colouring
Play music
Dance
Origami
Intentionally Noticing Beauty
Volunteering
Intentionally Spreading Happiness
Mind Body Scan
Gain perspective by looking at the bigger picture I.e. your life
Just not doing anything and getting okay being alone
