Recovering from Overload: Step-by-Step to Rest

What happens in your body during overload?

Overload arises when the pressure from work and private life becomes so high that your body stays in a state of readiness. The hypothalamic-pituitary-adrenal axis, often simply called the HPA axis, plays a key role here. The body produces stress hormones through this axis, such as cortisol, which affect your energy, mood, and memory. In addition, the autonomic nervous system operates on autopilot: the sympathetic part prepares you for action, while the parasympathetic part promotes rest and recovery. With prolonged tension this system can fall out of balance, causing you to tire more quickly, have less focus, and experience physical symptoms such as tense shoulders, headaches, or memory problems. By recognizing signals such as a racing heart rate, rapid breathing, or the feeling of being on edge in a timely way, you can insert rest moments sooner and prevent stress from escalating. Understanding these bodily processes gives you a green light to try small, feasible changes and rebuild your energy.

In practice, stress often shows up in different ways: mentally, physically, and socially. By paying attention to these signals you can choose with more certainty to rest, reorient, or seek help. The goal is not to force a painless sense of control, but to gradually return to a level of load tolerance where everyday functioning becomes possible again without constantly suppressing yourself. This insight forms the basis for the next steps toward recovery.

The process takes time and patience, but every small step counts. A key point is that recovery is not a straight line back to how things used to be, but rather a reorganization of your lifestyle: what works for you, what nourishes your energy, and which boundaries you can learn to set to prevent a recurrence. With this approach you can reduce the risk of relapse and regain control of your day(s).

It is important to realize that a setback does not have to be seen as a failure. The human body is built to recover, provided you gradually allow and encourage the right things. By understanding the basic processes in your body you can treat yourself with more kindness and efficiency, which ultimately leads to more rest, clarity, and resilience.

Which methods help with recovery?

Three approaches can provide accessible, clear support in regaining balance. ACT, short for Acceptance and Commitment Therapy, helps you acknowledge and accept feelings and thoughts that trigger stress without letting them determine your choices. At the same time you learn to choose values and goals that matter to you, so you gradually steer your life back in that direction. OGW is a practical approach focused on clarifying what you want to achieve, recognizing obstacles, and systematically taking concrete steps at a feasible pace. Positive psychology focuses on what works, energizing activities, and moments of gratitude and joy. By combining these three approaches you can become more resilient, feel more in control, and gradually return to a more balanced life.

In simple terms: ACT teaches you how to cope with emotions while OGW helps you set goals that are realistic and aligned with your values; positive psychology highlights the small moments of strength and joy that make recovery possible. This combination provides a robust basis for your personal recovery plan.

The advantage of integrating these methods is that they require no specialized prior knowledge. They provide practical tools you can apply immediately in daily life, so you can confidently say: I can handle this step by step. By using the recovery plan, the energy diary, the small-step approach, and the recovery monitor you learn to better manage your body and your energy, so you gradually experience less overload and make more room for meaningful activities and rest.

Practical tools to get started

Recovery plan: Create a short, concrete recovery plan for the coming weeks. Feel free to note boundaries and regular rest moments, and describe which daily routines you want to maintain and which activities you want to resume. The plan should be realistic and flexible so you can adjust it if needed. Energy diary: track each day how energetic you feel and what costs energy. By spotting patterns you can make quicker choices that reduce fatigue and recharge your battery faster. Small-step approach: choose a small step each time that is feasible, for example 5 to 15 minutes of energizing activities or reducing one source of tension. This way you will feel progress quickly and maintain motivation. Recovery monitor: review weekly what worked and what didn’t, and adjust your recovery plan. Through regular reflection you stay on track and can adjust where needed.

These tools are not a one-time fill-in-and-done package. They require regular practice and adaptation to your unique situation. By using the recovery plan, the energy diary, the small-step approach, and the recovery monitor you learn to steer your body and energy more effectively, so you gradually experience less overload and find more room for meaningful activities and relaxation.

Gradual buildup and returning to balance

The key to sustainable recovery lies in pace and repetition. Start with ample rest and a consistent sleep routine, so your nervous system has the chance to switch off and recover. Use the three methods as a compass: listen to what your body asks for, make choices that fit your values, and acknowledge the small steps as real progress. By regularly working with the recovery plan, the energy diary, the small-step approach, and the recovery monitor you can gradually rediscover more energy and stability in both work and private life. Remember that recovery is not a straight line: there may be dip moments, and that is normal. With patience, kindness toward yourself, and consistency you can rebuild a life in which rest and energy alternate and you regain confidence in your own resilience.

8 oktober 2025 – door Lou KnowsYou, psycholoog & trainer in gedragsverandering

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