In today’s fast-paced world, stress has become a constant companion for many people, especially those with busy schedules. Whether you’re dealing with personal challenges, balancing multiple responsibilities, or dealing with workplace pressures, the impact of daily stress on both physical and emotional health is undeniable. However, taking short breaks during the day can be a powerful way to manage stress, clear your mind, and increase productivity.

We spoke to Dr Gorav Gupta, senior psychiatrist and CEO of Tulsi Healthcare in New Delhi, who shared valuable insights on how short breaks can be helpful in reducing stress.

Why is it important to take short breaks?

To work with full focus and attention, we need to take breaks in between, shares Dr Gorav. here’s why:

Continually concentrating without interruption can lead to mental exhaustion. This fatigue often results in difficulty making decisions, decreased concentration, and increased stress levels. Taking short breaks during your workday helps your brain relax, which helps reduce work-related stress and rejuvenates your cognitive functions. These brief moments of rest give your brain a chance to reset, which can improve your focus and problem-solving abilities when you return to your tasks.

Sitting for long periods of time or engaging in repetitive tasks can cause physical discomfort, including headaches, back pain and eye strain. These physical stresses can increase feelings of fatigue. Taking breaks helps your body relieve stress, stretch, and adjust your posture. Simple activities like moving around or stretching can prevent irritation and help maintain your physical health.

When you’re stuck on a problem or trying to come up with ideas, staring at the task for long periods of time often doesn’t help. Getting away can provide new perspectives. During a short break, your subconscious mind continues to work on the problem, and when you return, you may find creative solutions or new ideas.

Stress can lead to frustration, irritability and emotional exhaustion. A quick break, even just for a few minutes, can help reset your mood. Walking away from a challenging situation can help you de-stress, refocus, and return to your work with a more positive outlook. It can help reduce feelings of stress and improve your emotional resilience.

Types of benefit leave

Dr. Gorav explains that taking a break does not mean sitting idle. Various activities can help you recharge and manage stress effectively:

Physical activity can relieve physical stress and increase energy levels. A short walk, light stretching or simple exercise can also improve circulation and relieve muscle tension. Physical activity is essential for both mental and physical rejuvenation, making it easier to get back to work feeling refreshed.

Mindfulness techniques like deep breathing or meditation are excellent for calming the mind and reducing stress levels. Taking a few minutes to focus on your breathing can lower your heart rate, relax your body, and bring a sense of peace to your day. These techniques are quick and easy to incorporate into any workday.

Spending a few minutes outside in nature can have a profound effect on stress levels. Taking a walk in the park or even sitting in the garden can reduce the levels of cortisol, the hormone responsible for stress, and improve overall health. Exposure to natural surroundings increases feelings of relaxation and mental clarity.

Having a brief conversation with a co-worker or loved one can be a great way to relieve stress. Social contact provides emotional support, boosts mood, and creates a sense of connectedness, which can help you feel less isolated and more supported.

Engaging in activities like reading, writing or listening to music can provide mental relaxation. These creative distractions allow your brain to focus and engage in something entertaining, which can reduce stress levels and improve overall mental health.

How long should the break be?

The length of the break depends on your schedule, but even a short break can make a significant difference. Research shows that taking a 5 to 10 minute break every hour helps keep mental performance at peak performance. Dr Gorav explains techniques such as the Pomodoro method, which involves a 25-minute work interval followed by a 5-minute break, which can be particularly effective. For longer tasks, consider taking a longer break after every four work cycles.

The science behind breaks and stress relief

When we are stressed, our bodies release hormones like cortisol and adrenaline, which help us deal with immediate challenges. However, chronic stress can lead to chronic conditions like anxiety, fatigue, and even heart disease. Short breaks help control these stress hormones, she said, allowing the body to recover and reset.

In addition to hormonal balance, breaks activate the brain’s default mode network (DMN), which is responsible for reflexes, memory processing, and connecting thoughts. Engaging the DMN through regular breaks can increase creativity, improve memory, and boost problem-solving skills.

How to fit vacation into a busy schedule

1. Schedule breaks

Set reminders on your phone or computer to make sure you take regular breaks. These reminders help you stay on track and ensure you give yourself time to recharge.

Choose activities that are truly calming and refreshing. Instead of scrolling through social media, engage in activities like taking a walk, practicing deep breathing, or reading a book to make the most of your break.

Find a quiet place where you can relax. A cozy nook, a window seat, or a peaceful corner can create an environment that promotes relaxation and helps you enjoy your vacation to the fullest.

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