You’ve been working hard for weeks. How do you know when it’s time to take a break?

The body communicates with us through physical signals that we can either pay attention to or disregard. The signs start out small but if we don't pay attention to them, the body will continue to try getting our attention by sending bigger, more noticeable and even more severe signs of issues. It's important to develop a healthy relationship with our bodies by actually paying attention to the signals it's communicating before they get bigger and more serious. A simple example is going to the bathroom. How often do you delay this just to get 'one more thing done'? If you're ignoring something this basic, what other signs might you be missing? This is an opportunity to build back that communication system by paying attention.

Assess your MEP states (mental, emotional and physical). Mental - how is your mood and response to situations? Emotional - how are you feeling, and how is your body responding to this? Physical - how are you sleeping, is your body physically fatigued, are you experiencing any physical symptoms? An example: Mental - Mood is low and I am snappy. Emotional - I feel anxious and sad. Physical - I feel tired, I have a headache and I am struggling to get to sleep. This will be an indication that it is time to take a break and rejuvenate. Assessing your MEP states daily allows you to ensure you don't push to the point of burnout and also don't take time away for longer than necessary. You can become in tune with your mind and body.

Physical fatigue is a clear indicator that you require a break. When you feel physically exhausted, experiencing symptoms like headaches, muscle tension, insomnia, or frequent illnesses, it signifies potential harm to your immune system and metabolism due to chronic stress and inadequate rest. Pay attention to these distress signals from your body—they're urging you to slow down and prioritize self-care.

Mental fog indicates a need for a break. Difficulty concentrating, remembering, or solving problems, coupled with feelings of overwhelm and frustration, may signify mental exhaustion. Declining creativity and innovation can also be evident when you find yourself stuck in repetitive patterns. If you observe a decrease in mental sharpness, allow your mind the space and stimulation it needs to refresh and recover.

When you begin to feel irritated by things that usually wouldn't bother you, and you experience confusion and low energy, it may indicate that your body needs more sleep. At times, you may feel drained and not want to be asked to give anything more as you feel drained to keep giving. You just want a break from your 'normal life' to just think and do something different.

Emotional imbalance serves as a clear indicator that a break is necessary. Feelings of emotional drain, irritability, or unhappiness, coupled with a loss of interest in work, hobbies, or relationships, may signal the need for a reset. Frequent experiences of anxiety, depression, or anger can impact both performance and well-being. Acknowledge these emotions as a call to reconnect with yourself and your values, emphasizing the importance of taking a break.

It's easy to stay in overdrive – even when trying to relax. Here are the 7 types of rest you need: Physical: Beyond sleep, think mindful movement – yoga, walking. Eases built-up stress. Mental: Short breaks to shut off work thoughts. Meditation or a simple focus shift does wonders. Sensory: Unplug from the constant digital buzz. Find calm in nature or soothing sounds. Creative: Playful exploration without needing a "result" – doodle, bake! Unlocks new thinking. Emotional: Allow yourself to feel, without judgment. Journal, talk it out, or just let the tears flow. Social: Find what truly energizes you – connecting with loved ones or some needed solitude. Spiritual: Connect to something larger – purpose, nature, community.

Knowing when to take a break is crucial, and the approach depends on your situation and preferences. To plan and enjoy your break effectively, schedule it in advance and inform relevant parties about your unavailability. Choose a break length that aligns with your needs, whether it's a few hours or an extended period. Disconnect from work by turning off tempting devices during the break, prioritizing activities that bring joy, satisfaction, or fulfillment. Remember, taking time for yourself is essential, so prioritize your well-being over others' expectations.

In learning how to take a break it can be useful to consider how you can create a life that you don't need to escape from, but instead, one that has regular breaks, rest and rejuvenation built in. Breaks can be as simple as a pause for a few conscious breaths or short meditation. The more short and impactful breaks you can implement, the less likely you'll end up burnt out. 'Balance' looks different to all of us, so create breaks and rest within your work and life that suit you. Build them in as habits and make sure they're sustainable longer term, and align to your broader health and wellbeing goals.

Returning to work after a break can bring mixed emotions, including refreshment and anxiety. Ease into the transition by not expecting an immediate return to your normal pace and workload. Begin with urgent and important tasks, prioritizing quality over quantity. Reflect on your break experiences, noting insights and takeaways to guide your actions. Set boundaries and goals, identifying areas to say no more often and new opportunities or challenges to pursue. Communicate these boundaries and goals clearly, tracking progress and achievements while maintaining a realistic and specific approach.

Instead of going by feel, take a look at your calendar. When was the last time you took a planned break? When you look at your patterns, you might notice that a long weekend "recharges" you. If it does, pre-plan some long weekends (taking a Friday and/or Monday off) in advance before you "have" to take a break from pure exhaustion (mentally or physically). If you know you have a certain heavy workload period, plan to schedule time off after that to recharge.