Cool Down

I find it interesting that athletes, after a grueling workout or competition, will take time to cool down. It’s built into their routine, just like a warm up. They use a regimen of stretches and light activity to gradually slow their heart rate and temperature in order to reenter a state of normalcy. If they don’t, they risk suffering from a host of post-exertion ailments.

Likewise, professionals must engage in their own cool down regimen following an intense season. As a professional, you too, must gradually reenter normalcy by slowing your pace and avoid a prolonged stressed state.

Dr Melanie Greenberg suggests 5 strategies that professionals should consider. Two strategies that she mentions are familiar and you already know and hopefully do—get some exercise and get into nature. These evidence-based practices have proven to be effective in recovering from stressful situations.

But she identifies three other practices that are not so common but are evidence-based as well. Read these and see if they could help you to recover from a stressful period.

Slow down

Because you are coming out of an intense period, your mind and body are charged at an unsustainable level. Don’t just stop. Don’t spend the after-days in front of a TV and veg out. Instead, gradually power down, just as athletes do. Take numerous 5-minute breaks. Periodically, check your pace. Take a couple of deep, calming breaths. Recalibrate your mind and body to a slower, normal rate.

Smile

It may be hard to believe, but smiling is a stress-reducing behavior. Dr. Greenberg points to a study that showed that smiling actually released and reduced heart rate. Who knew?

Stand up straight

Another study revealed that those who stood up straight experienced less stress and continued to perform better than those who slouched. We already knew that our standing and sitting posture sends messages to others about our confidence and credibility. It’s nice to know that it has a positive effect on our internal state as well.

Collectively, these simple behavior changes will accelerate your recovery and keep you healthy throughout your career. And given the trajectory of the profession, it is unlikely to ever be less stressful.

Stress management is rising to be a necessary skill, like managing your time, energy and attention. The sooner you learn to manage your stress well, including an effective cool down period, the more enjoyable your career will be, despite its crazy seasons.

Are you taking your profession as seriously as athletes take theirs? Do you value your health and well-being enough? Are you going to practice an intentional cool down period following your season?