Have you ever planned a relaxing vacation and found yourself more stressed than ever? You’re not alone. According to the Journal of Consulting and Clinical Psychology, about 30 to 50% of people experience this type of relaxation-induced anxiety, leading to stress symptoms (such as a rapid heartbeat, insomnia, or sweating).
This paradoxical phenomenon of ‘stress + rest’, the pressure to relax while your mind is overwhelmed with a never-ending to-do list, has attracted attention around the world, especially from researchers.
Understanding Disconnection:
When we are stressed, our body releases stress hormones such as cortisol, which prepares us for the ‘flight or fight’ action. However, during stress relief, the mind seeks relaxation while our brain is constantly scanning the environment for potential threats and thus remains in a hyperactive state, creating dissonance between our mind and body.
The underlying reasons contributing to this paradoxical situation:
Psychologist Dr Pulkit Sharma said, “Anxious and stressed people try to read about relaxation, see how other people are unwinding, then they get involved in those activities and hobbies with a goal-oriented mindset, thinking that it will help them unwind too.”
He further added, “But since their outlook is developed through the experiences of others rather than through a personal methodology, it is not able to provide them with the desired level of happiness or contentment.”
It is often the case that relaxation activities require a lot of time/effort/planning and thus, many of us feel guilty for not being productive; thinking that other important tasks might suffer. This pressure to ‘rush through’ even when you are refreshed adds another layer of stress to the situation.
“Social media has a huge influence, with people seeking external validation and being overly concerned about how others view their rest, as well as worrying about whether it is less than ‘perfect’,” said clinical psychologist Gunjan Ryder.
Feeling overwhelmed with options, even when choosing a relaxation activity to slow down, can lead to analysis paralysis and increased stress.
Finding a solution:
The first step is to acknowledge the stress and its source. Remember that it is human to feel stressed and you don’t need to suppress your feelings. Gunjan Rider emphasizes adopting simple and easy strategies (like writing down your thoughts in a journal or talking to a trusted friend) to prevent unnecessary stress.
Activities like meditation or deep breathing can help calm the body’s stress response and promote relaxation compared to resisting feelings of stress altogether, which causes you to stay in that emotional tangle for longer periods of time.
Dr Pulkit said, “Find out what your concept of relaxation is; de-stress yourself through activities you truly enjoy (not just what you think you “should” do), only then will it be helpful in your overall well-being.”
Identify and reframe negative self-talk associated with relaxation, such as “I’m wasting time” or “Others will think badly of me.”
Don’t take unnecessary pressure to relax, because then your mind will always be busy even when you are trying to relax. “It is important to be flexible and move with ease by incorporating different relaxation techniques depending on the stress level, mood, motivation, etc,” says Gunjan Rider.
By Kavya Vashisht
