That can be to our detriment particularly if it causes stress and burn-out.
Pressure can lead to stress which is accompanied by a strong biochemical reaction that can activate our fight / flight survival responses. When stress is chronic, the sympathetic nervous system is triggered too much and too often – leading to an ‘always on’ setting or ‘spike and crash’ pattern that can impact performance and wellbeing. As a consequence, working sustainably under pressure, requires behaviours that support recovery and, more interestingly, renewal.
As Richard Boyatzis wrote in “Thrive and survive: Assessing personal sustainability”:
Cumulative stress contributes to a loss of engagement and cognitive functioning, and it reduces learning from coaching, training, or education.
To prevent this happening, Boyatzis maintained that “the only antidote is renewal in terms of the arousal of the parasympathetic nervous system.” That’s because our parasympathetic nervous system calms us down after a period of sympathetic activation. These two branches of the autonomic nervous system work in tandem, an accelerator and a brake if you will, revving us up and slowing us down. When they are in harmony all is well, however if there is dysregulation then problems follow.
Given its importance, it is strange that we are not more explicitly aware of the value of renewal activities on the parasympathetic nervous system. Happily, we do know this implicitly and often naturally self-orientate towards them. Helpfully, they are also integrated with many social conventions, earning them a place in our rituals, hobbies and traditions.
Types of renewal activities
Considering what there is to gain from renewal activities, what exactly are they?
Broadly speaking, they can be categorized into four themes – all of which can stimulate that all-important parasympathetic nervous system. When choosing, the key is to find something you enjoy, so it doesn’t feel like a chore. If it’s fun for you, you’ll do it regularly. And, when it becomes a habit and part of your regular routine, you’ll start to reap the rewards from your consistent practice.
1. Social renewal activities
Going out for a meal with friends or family is so much more than having a catch-up. When you’re laughing with loved ones, you’ll start to relax, alleviating tension in your body and brain and re-regulating your nervous system. Other social renewal activities to recharge your batteries are playing fun games with others, sharing in collective experiences like listening to music or singing or spending quality time with a much-loved pet.
2. Manual renewal activities
If you like to do things with your hands, trying out some craft hobbies can be a fantastic way to take your mind off work and relieve any pressure. For good reason, mindful colouring has seen a surge in popularity in recent years. Or many people, who became keen gardeners during the pandemic, still enjoy their green-fingered hobby’s mental and physical benefits. You could also try your hand at painting, pottery, knitting, woodwork, flower arranging and, believe it or not, with the right mindset, even household tasks like washing up or folding washing can serve this purpose.
3. Slow movement renewal activities
The advantages of high intensity exercise are well reported, but these are more of a sympathetic activity. For renewal activities, movement should take a slower pace. Walking is the prime example and one that can be done anywhere, with anyone. Yoga is another great renewal exercise, as are slower-paced martial arts like tai chi or qigong. Dancing is another great example of a renewal activity as could be light physical work of a practical nature around the house or through volunteering.
4. Reflection renewal activities
Finally, finding time to reflect can be a highly effective renewal activity. If you have faith, this could include prayer and meditation, but if not, a secular mindfulness practice can serve a similar purpose. Walking is, again, another wonderful activity that’s great for reflection – especially when in nature. But really anything that you do that allows your mind to slip into neutral, wander and return, has great value.
Adding renewal activities to your list of things to do
When it comes to renewal activities, there is no better time to start than now.
However, by definition, people who need them most don’t seem to have time. Finding space in your day can be challenging but is essential to being able to sustain your performance and wellbeing for anything but the short term.
It might seem that taking time out is a diversion that stops you from working through your to-do list. However, prioritising a renewal activity will ultimately make everything on that list easier to complete. Your mind will be clearer, your mood better and you’ll be more efficient.
Renewal activities also inoculate us to the effects of pressure. They build our tolerance to stress and paradoxically enable us to accomplish more, whether that be in a the financial services or otherwise.
