Each fall, it's the same ritual. Back to work, back to school, schedules to adjust or organize. In just a few days, vacations and their benefits seem far away. Even though it's good to escape this spiral, it is possible, with a little willpower, to take time for oneself by allowing real breaks every day and also by setting more general goals, starting with a healthier diet or resuming physical activity.
Tip #1: Do not sacrifice lunch break
Even if it must be short, you will truly benefit from your lunch break by completely stopping work. If possible, leave your workplace to get some fresh air! Then, according to your preferences, opt for a comfortably seated lunch. You can then choose a complete and balanced meal that helps you face the rest of the day.
For their calming effects, the fibers and carbohydrates found in whole grains (basmati rice, bulgur, whole pasta) are interesting nutrients. Raw and cooked fruits and vegetables provide the essential vitamins and minerals needed for proper metabolism. Raw vegetables (if fresh) have the advantage of providing more different vitamins and in larger quantities. If your plate of raw vegetables lacks taste, smell, or flavor, opt instead for a fresh soup or a plate of cooked vegetables (such as green beans). Proteins also play a role, although it is preferable to reduce daily portions of proteins, especially animal proteins. Vary your protein intake by consuming legumes combined with cereals (couscous/chickpeas, rice/red beans, rice/lentils, etc.), quinoa, soy (soy dessert instead of dairy products, soy sprouts, tofu, etc.).
If you are unable to sit down for lunch every day, then opt for a quick lunch, keeping in mind the principles outlined above. Take advantage of it to soak up some sun and light by having your lunch outdoors or under a skylight. Indeed, daylight is essential for the synthesis of vitamin D and significantly affects mood.
Some people who have a little more time take advantage of lunch breaks to engage in physical activity. Alone or in a group (jogging, cycling), enjoy this moment as a real breath of fresh air, without putting too much pressure on yourself, even if it means working an extra 30 minutes in the evening. You will quickly see the benefits. But be careful, remember to choose a suitable diet to avoid feeling tired during and after your session.
Tip #2: Supplement with Magnesium
Magnesium plays an essential role in the natural regulation of stress, regardless of its origin. By allowing stress to set in, you expose yourself to an overuse of magnesium from your daily diet and thus risk a magnesium deficiency and quickly experiencing the effects of stress. As soon as school starts, incorporate magnesium-rich foods and B vitamins (legumes, nuts, whole grains, chocolates, fruits and vegetables, fish, and shellfish) into your diet and supplement it with a dietary supplement specifically designed to reduce stress like D-Stress or D-Stress Booster.
Tip #3: Take time to relax
Devote a moment, even a short one, of the day to yourself, without thinking about anything else: no errands, no schedule, no children. You will only be more effective. Everyone has to find their own ritual: diffuse a drop of essential oil in your car on the way home, listening to your favorite music. Stroll for 15 minutes before taking public transportation home. Stretch to eliminate all the tensions of the day, do nothing for 15 short minutes, etc...
Tip #4: Keep your optimism by staying active
Get involved in the life of the neighborhood or city, remain open to others, discover new universes. Regardless of the content, what matters is the form: stay in motion, have projects, do not isolate yourself, live with others. Man is a social animal, as Aristotle said.