According to a course I recently took at work, the average person spends about 80% of their day in a sympathetic state—essentially locked in a stress response. While this can be beneficial in short bursts, prolonged exposure to stress can take a serious toll on both mental and physical well-being.

For me, managing stress isn’t a luxury—it’s a necessity. My job demands high performance, I’m pursuing a part-time master’s degree, and I still want to hit the gym six days a week. To sustain this level of output, I prioritize practices that bring/keep me in a parasympathetic state, where I can recover and function optimally. Here’s what I do to regulate stress and maintain balance:

Prioritizing Quality Sleep

Sleep is the foundation of recovery, both mentally and physically. I do my best to ensure my sleep is of high quality by implementing the following strategies:

• Blue light reduction: I replaced the lamp on my bedside table with an RGB lightbulb, which I set to red in the evening to support my circadian rhythm. In addition, my laptop switches to a blue light reduction filter after sunset, and my phone is set to it permanently. During the day, however, exposure to blue light is important, as it helps keep us alert and perform at our best.
• Minimizing screen time before bed: I am not a saint when it comes to this, but ideally, I avoid my phone an hour before sleeping. Instead of scrolling, I read on my e-reader in red-light mode. A physical book would be even better, but it’s harder to manage while lying on my side.
• Using lavender oil: I apply a few drops to my pillow for its calming effects.

Meditation and Breathwork

Although I don’t meditate as often as I’d like, I try to incorporate it into my post-workout routine. Meditation helps me transition from a sympathetic state (high energy and focus) to a parasympathetic state (recovery and relaxation). Additionally, I use breathwork techniques to induce calmness—specifically, extending my exhalation longer than my inhalation, which signals my nervous system to relax.

Yin Yoga and Massage Therapy

Engaging in yin yoga allows me to slow down and stretch deeply, promoting relaxation and recovery. I also incorporate massage therapy whenever possible, as it helps release muscle tension and activates the parasympathetic nervous system.

Digital Boundaries

I’ve installed an app called AppBlock that restricts access to distracting apps like Instagram and Zalando during work hours. In the evenings, it also blocks Chrome to minimize unnecessary browsing. I’ve realized that social media and mindless scrolling drain my mental energy, so creating these boundaries has been a game-changer.

Cutting Out Caffeine

This one was easy for me because I get intense headaches if I suddenly stop drinking caffeine—but now that I’m fully off it, I feel significantly better.

Caffeine stimulates the release of adrenaline and cortisol, keeping the body in a heightened state of alertness. While this can be useful for a temporary energy boost, prolonged caffeine consumption can keep the nervous system in an overstimulated state, making it harder to relax and recover.

The half-life of caffeine is approximately 3 to 5 hours, meaning that after this period, only half of the consumed caffeine has been metabolized. However, because each half-life reduces only half of the remaining caffeine, traces can linger in the body for up to 10 hours or more. This extended presence can interfere with sleep cycles, increase heart rate, and contribute to prolonged stress if consumed frequently or too late in the day.

Final Thoughts

Staying in a parasympathetic state as much as possible isn’t easy—it requires intentional effort. But for me, it’s worth it. By prioritizing recovery and actively managing stress, I can perform at my best in all areas of my life. If you find yourself constantly in a sympathetic state, consider integrating some of these practices into your routine. Over time, you’ll notice a significant difference in how you feel, recover, and perform.

What do you do to reduce your stress-levels?