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Self-care ideas instead of stress: Let the year end with peace, energy and clarity.
Themen dieses Blogartikels:
Table of contents
- Why your body deserves a break
- Master every challenge with self-care
- Peace, energy, or clarity: What do you need right now?
- Self-care tips for more peace and better sleep
- These nutrients can support your inner peace
- Progressive muscle relaxation as a natural stress reliever
- Relaxation music and breathing exercises as a daily practice
- Self-care strategies for more energy
- These micronutrients can support your energy levels.
- Power breaks and short exercise sessions as a refreshing boost
- Why a spa day is not a weakness, but a well-deserved gift
- Self-care inspiration for clarity and concentration
- Brain nutrients for concentration & mental strength
- Mental hygiene tips for inner clarity
- Self-care moments & natural support for inner balance
- Goodbye, stress – hello, power reset: Listen to your own needs and treat yourself to more mindfulness.
- Sources & Bibliography
Table of contents
- Why your body deserves a break
- Master every challenge with self-care
- Peace, energy & clarity: What do you need?
- Self-care tips: Rest & Sleep
- Self-care strategies: Energy
- Micronutrients & Energy Balance
- Power breaks & short exercise sessions
- Self-care moments & natural support for inner balance
- Goodbye, stress – hello, power reset: Listen to your own needs and treat yourself to more mindfulness.
- Sources & Bibliography
Why your body deserves a break at the end of the year (and in everyday life)
Between handing over vacation plans, Christmas market appointments, and New Year's Eve planning, there's hardly any time to breathe. Yet, it's especially important to give your body plenty of care and rest at the turn of the year . The combination of end-of-year stress and cold, wet winter weather is pure poison for your well-being: stress hormones put a strain on your immune and nervous systems and increase the risk of exhaustion, colds, and lack of focus.¹
Master every challenge with self-care
How about giving yourself a priceless Christmas present this year and pampering yourself with self-care ? In times of increasing performance pressure and constant availability, self-care creates a counterpoint by practicing mindfulness and thus finding more serenity, strength, or focus.
Make a conscious decision to avoid stress and actively do something for yourself: Treat your mind to small rituals for greater well-being and your body cells to valuable nutrients that make their work easier.
With our self-care tips, you can not only treat yourself, but also inspire others .
Peace, energy, or clarity: What do you need right now?
Before you mentally unpack our packages full of self-care ideas, let's look at the three "areas for improvement" that many people neglect in their daily lives:
Tip: Use the reflection questions in the table to find out what your current needs are : Do you want to specifically optimize one of the three areas to get through the New Year in a relaxed way? Then find out now what will help you.
| Area | 1️⃣ Rest | 2️⃣ Energy | 3️⃣ Clarity |
| Reflection questions |
Are you often tired despite getting enough sleep? Do you find it difficult to switch off in the evenings? |
Do you have enough energy for your daily tasks? Do you eat in a way that makes you feel strong and vital? |
Are you able to organize your thoughts, set priorities, and reflect on your goals? Do you feel mentally balanced during stressful periods? |
| What your body needs |
magnesium Nutrients for the nervous system Melatonin |
B vitamins Mitochondrial support Neurotransmitter balance |
Amino acids B vitamins Neurotransmitter balance |
| What helps you mentally |
Rituals Digital Detox relaxation |
Movement in nature Conscious nutrition |
Journaling reflection Affirmations |
Self-care tips for more peace and better sleep
As work deadlines and social obligations pile up towards the end of the year, many people complain of mental restlessness. Restful sleep and a good hormonal balance are especially important now. At night, the body not only recovers but also has time to rebalance its hormones.
However, poor sleep can disrupt your hormonal balance . At the same time, a disrupted hormonal balance makes it harder to fall asleep and regenerate during the night. This is especially noticeable for women going through menopause . What can you do if, for example, thoughts of your endless to-do list are keeping you awake? Nutrients and relaxation rituals can help, naturally supporting your sleep hygiene.
These nutrients can support your inner peace.
- Magnesium contributes to the normal functioning of muscles and energy metabolism and is involved in regulating the nervous system. When the body has an adequate supply of magnesium, it can relax more easily.
- Melatonin is also known as the sleep hormone . This hormone and its precursor, the essential amino acid L-tryptophan , can support falling and staying asleep . While tryptophan supports the production of melatonin, melatonin signals that it is time to sleep.
- Plant substances such as passionflower are traditionally used in phytotherapy to support relaxation.² In complementary and alternative medicine, ashwagandha is also used to alleviate sleep disorders.
In addition to these nutrients, there are a number of vitamins that promote restful sleep . Furthermore, small relaxation rituals can help: Two easy-to-implement self-care ideas are progressive muscle relaxation (PMR) and listening to relaxing music.
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Progressive muscle relaxation as a natural stress reliever
In progressive muscle relaxation, you tense different muscle groups one after the other and then consciously release them. The body learns to distinguish between tension and relaxation and can relax more easily.
Here's how to use PME before going to sleep – take about 20 to 30 minutes for your ritual:
- Start with the dominant hand and work your way to the less dominant hand, then from head to toes.
- Inhale and tense each muscle group for 7 to 10 seconds.
- Relax for at least 30 seconds, breathing deeply in and out.
- During relaxation, focus on your muscles without thinking too much.
When practiced regularly, progressive muscle relaxation (PMR) can act like a reset button for your nervous system . Through PMR, your body learns to switch into rest mode more quickly.⁴
Relaxation music and breathing exercises as a daily practice
If your thoughts are racing in the evening, listening to gentle relaxation music might help you let go. Slow, calming music can promote inner peace by activating the parasympathetic nervous system.⁵ This is the part of the nervous system responsible for rest and recovery .
Here's how to incorporate relaxing music into your self-care routine:
- Play calming music 20 minutes before bedtime – you can find suitable playlists on Spotify and YouTube.
- Combine listening with conscious breathing: inhale for 4 seconds, hold for 4 seconds, and exhale for 6 seconds.
- Ritualize your musical self-care moment by regularly combining it with the same breathing exercise at the same time, in the same place.
Self-care strategies for more energy
Do you feel exhausted and lethargic despite getting a good night's sleep during the hectic end-of-year rush? No wonder: Persistent stress depletes your valuable energy reserves. Cortisol levels rise and mitochondrial function decreases.⁶
A stable energy metabolism and targeted regeneration are crucial so that your inner battery lasts and reliably gets you through the turn of the year.
Tip: In our blog you can find out what gives you a quick energy boost in everyday life.
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These micronutrients can support your energy levels.
- Magnesium plays a role not only in relaxation, but also in muscle function and energy metabolism.
- B vitamins support energy metabolism – a deficiency can lead to lethargy and lack of motivation.
- Coenzyme Q10 is a substance produced by the body that is involved in energy production in the mitochondria, the “powerhouses of the cell”⁷
Power breaks and short exercise sessions as a refreshing boost
Besides micronutrients, active rituals give you an energy boost in everyday life. Two self-care ideas for daily life are micro-breaks at the office and energy rituals in the fresh air . They can stimulate your circulation and provide power for the challenging end-of-year period.
Are you looking for inspiration on how to incorporate small energy rituals into your everyday life? Then we have just the thing for you:
Treat yourself to a break every day , for example a walk in the fresh air – in bad weather, your favorite sweater or your favorite music in your ears can motivate you.
Use the "Pomodoro Technique" : Work with focused concentration for 25 minutes, then take a short break to ventilate the room, stretch, or walk around the office to get some oxygen and energy.
Light stretching exercises, a glass of water, and conscious breathing in between release new energy and revitalize body and mind.
Why a spa day is not a weakness, but a well-deserved gift
Taking a break during the day or regularly taking a rest day is not a sign of weakness. On the contrary: breaks signal to your body that it can not only use up resources but also replenish them . Consciously incorporating rest into your daily routine boosts your performance .
Self-care inspiration for clarity and concentration
Do you want to finish your year focused and organized? Then the neurotransmitters dopamine and serotonin are key. Your most important allies. Dopamine promotes motivation and concentration⁸, while serotonin supports emotional regulation and well-being.⁹ Balanced neurotransmitter functions support your normal ability to concentrate.¹⁰
The problem: During the holidays, neurotransmitters can become chemically imbalanced . Stressful periods or lack of sleep promote the production of cortisol, which inhibits the formation of serotonin and dopamine. And a diet too heavy on gingerbread can deprive the body of essential nutrients for neurotransmitters . Self-care can counteract this and restore balance.
Brain nutrients for concentration and mental strength
To support your neurotransmitter balance, your brain needs specific nutrients:
- Amino acids such as tyrosine and tryptophan are the building blocks for dopamine and serotonin. Tyrosine can provide short-term cognitive support in stressful situations, especially when neurotransmitter function is already impaired.¹¹
- B vitamins are involved in the formation and function of dopamine and serotonin and also support energy production and your mental stamina.
- Nutrients like coenzyme Q10 are involved in energy production in the mitochondria. Coenzyme Q10 is found primarily in the mitochondria , where it acts as an electron carrier in the respiratory chain, contributing to the formation of ATP – the cellular energy source. Organs with high energy demands, such as the heart, liver, and lungs, contain particularly high levels of Q10.
- With the right combination of nutrients, you lay a solid foundation for mental clarity during intense phases such as the year-end sprint or exam periods.
- Do you desperately need an energy boost? Then our SOS hacks for hectic days will help.
Mental hygiene tips for inner clarity
Besides nutrients , small self-care rituals can help you maintain mental balance:
- 5-Minute Journaling: Instead of dwelling on things for too long, write down in the morning or evening what you want to achieve or what went particularly well during your day. This makes it easier to process your experiences and let go of unconscious worries.
- Mini-reflection: Schedule time for reflection once a week. Take a moment to reflect on what has been beneficial and what is draining your energy. This will help you reset priorities and identify energy drainers that are costing you valuable cognitive resources.
- Self-care check-in: Regularly check in with yourself to optimize your self-care routine. There are times when you need more energy and other times when concentration is key. Bookmark our guide so you can always find the right tips.
- Affirmations: Supplement your rituals with powerful affirmations that promote positive thoughts – for example, tell yourself "I am focused and clear," "My body provides me with the energy I need," or "I am allowed to set boundaries." Regularly spoken or written down, such sentences help establish positive thought patterns.
Self-care moments and natural support for inner balance
Rest, energy, and concentration are three key areas of self-care . Each deserves attention, but ultimately, they are all interconnected. The brain and body are sensitive to periods of stress, lack of sleep, and exhaustion. Without sufficient regeneration, neurotransmitters like dopamine and serotonin become imbalanced—the foundation for motivation, concentration, and emotional stability.
Therefore, design your self-care routine so that you don't just focus on individual symptoms, but strengthen your inner balance holistically . Here are 5 tips on how to do that:
Don't wait until you're too exhausted; instead, use micro-rituals that boost your parasympathetic nervous system: short breathing breaks, mini-meditations, affirmations, or gratitude.
In the evenings, you can dedicate yourself to proven relaxation techniques : Progressive muscle relaxation or a conscious digital detox helps your nervous system to switch into rest mode.
Consider self-care a daily habit , not an exception. Establish regular rituals: For example, put your phone away and dim the lights 20 minutes before bed. Or establish a digital detox day every quarter – this year, why not use Christmas Day for it?
During your self-care routine, trust in the power of nature for more balance : Let yourself be gently supported by nutrients like magnesium or immerse yourself in the world of Ayurveda – some people find good access to their inner balance through yoga, oil massages or herbs.
Listen to your body : Sometimes a small piece of organic chocolate is all it takes to feel motivated again.
Goodbye, stress – hello, power reset: Listen to your own needs and treat yourself to more mindfulness.
Use the end of the year for reorientation and conscious self-care. This way, you'll start the new year refreshed and build long-term resilience. Studies show that people who truly switch off on weekends and during breaks like the Christmas holidays are more balanced, focused, and stress-resistant in the long run . 1²
Self-care is neither a weakness nor a luxury, but rather sustainable preventative care for body and mind. However, self-care is not a substitute for therapy : If you suffer from persistent sleep disorders, depression, anxiety disorders, or other mental health issues, seek professional help.
Ready for your power reset ? Whether it's for the New Year, as a resolution, or a summer project, there's never a bad time to start practicing self-care. So grab a cup of tea, jot down your first self-care goal, and browse MITOcare – you'll find everything you need here. Treat yourself or someone you wish inner balance and contentment for. A loving gesture to yourself that will have a positive impact all year round.
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More blog articles on the topic
This article is based on carefully researched sources:
Sources & Bibliography
- Picard, M., McEwen, BS, Epel, ES, & Sandi, C. (2018). An energetic view of stress: Focus on mitochondria. Frontiers in neuroendocrinology , 49 , 72–85.
- Ngan, A., & Conduit, R. (2011). A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy research: PTR , 25 (8), 1153–1159.
- neurologen-und-psychiater-im-netz.org/psychiatrie-psychosomatik-psychotherapie/therapie/entspannungsverfahren/progressive-muskelentspannung/
- Muhammad Khir, S., Wan Mohd Yunus, WMA, Mahmud, N., Wang, R., Panatik, SA, Mohd Sukor, MS, & Nordin, NA (2024). Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychology research and behavior management , 17 , 345–365. https://doi.org/10.2147/PRBM.S437277
- Jespersen, KV, Otto, M., Kringelbach, M., Van Someren, E., & Vuust, P. (2019). A randomized controlled trial of bedtime music for insomnia disorder. Journal of sleep research , 28 (4), e12817.
- Picard, M., McEwen, BS, Epel, ES, & Sandi, C. (2018). An energetic view of stress: Focus on mitochondria. Frontiers in neuroendocrinology , 49 , 72–85.
- Xie, T., Wang, C., Jin, Y., Meng, Q., Liu, Q., Wu, J., & Sun, H. (2020). CoenzymeQ10-Induced Activation of AMPK-YAP-OPA1 Pathway Alleviates Atherosclerosis by Improving Mitochondrial Function, Inhibiting Oxidative Stress and Promoting Energy Metabolism. Frontiers in pharmacology , 11 , 1034.
- Westbrook, A., & Braver, T.S. (2016). Dopamine Does Double Duty in Motivating Cognitive Effort. Neuron , 89 (4), 695–710.
- Kanen, JW, Arntz, FE, Yellowlees, R., Cardinal, RN, Price, A., Christmas, DM, Apergis-Schoute, AM, Sahakian, BJ, & Robbins, TW (2021). Serotonin depletion amplifies distinct human social emotions as a function of individual differences in personality. Translational psychiatry , 11 (1), 81.
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- Jongkees, BJ, Hommel, B., Kühn, S., & Colzato, LS (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--A review. Journal of psychiatric research , 70 , 50–57.
- Syrek CJ, de Bloom J, Lehr D. Well Recovered and More Creative? A Longitudinal Study on the Relationship Between Vacation and Creativity. Front Psychol . 2021;12:784844. Published 2021 Dec 23. doi:10.3389/fpsyg.2021.784844
