How to Switch Off and Recharge

Why is it important to make time for rest in our everyday working or university lives?

Valentina Vylobkova: All living organisms follow the same pattern: there are times when we exert ourselves and draw on our resources to solve a problem or get a project off the ground. And there are times when we rest and replenish those resources. We readily accept that we need breaks when doing sports or physical work. But university life also involves a great deal of mental effort, and we can easily forget that our minds need time to recover too. These periods of rest are important so that we can stay focused and perform well when the next task – or the next day – comes around.

What’s the best way to unwind and recharge?

I’d like to highlight three things. First, we need to make time for recovery on a regular basis. We shouldn’t postpone it to the end of the day, the weekend or our next vacation. After finishing a grueling project report or another demanding task, for example, it’s better not to launch straight into the next one. That can be counterproductive. Research suggests that periods of focused work should be followed by a 10- or 15-minute break to clear your head.

Second, we should try to switch off from work as much as possible during our time off. This is known as detachment, and it is essential if we want to replenish our resources.

And third, there’s leisure and recreation, which is highly individual. It should be enjoyable and provide a counterbalance to the demands and obligations of everyday life. But everyone has to find out for themselves what feels good and helps them unwind most effectively.

So it could be hiking, jogging or watching TV?

Yes, or taking a bubble bath, chatting with a friend, or a taking the dog for a walk in the woods. It also depends on what we’re recovering from. If we’ve spent all day in meetings and talking to people, meeting up with a friend in the evening might not be the best way to recharge. In that case, some time to yourself might be a better choice. But what works best varies from person to person.

In academia in particular, it can be difficult to separate work from personal life. Many people keep thinking about their research even after work. You can’t simply flip a switch and turn off your brain.

No, that doesn’t work. And of course it’s a privilege that, as researchers, we get to work on topics we care deeply about. Even so, one strategy can help: giving yourself permission to put thoughts about your project or your to-do list aside for a while. You can remind yourself that taking a break in the evening or over the weekend will leave you better prepared to return to those questions later. Afterward, you’ll have more energy to tackle your tasks.

So in a sense, not working on something can actually be good for it?

Exactly. Taking a break doesn’t mean you’re neglecting your work. Our brains continue processing things in the background anyway. Stepping away from a problem and focusing on something else can often help us come back to it with better ideas.

What if, despite everything, you still can’t relax?

It can help to think about what else you could do. You might try something hands-on, such as drawing or sewing, and focus on the physical sensations involved. The idea is to immerse yourself fully in the activity and engage all your senses.

A range of events focused on mental health will take place at UZH from 5 to 9 October 2026.

At City Campus, talks and workshops will cover topics including mindfulness, self-esteem, eating disorders on social media, and living with schizophrenia. The events are organized by the student organization Mindful(L), which will also introduce its activities at the closing event.
Mental Health Awareness Week: program at City Campus

At Oerlikon Campus, five lunchtime events will address topics including resilience, confident communication, starting a career, and practical tips for greater well-being. The events are organized by the Oerlikon campus council and Student Support Services.
Mental Health Awareness Week: program at Oerlikon Campus

Most people know the basics of mental well-being, such as getting enough sleep, exercising, and nurturing your relationships. And yet, we often struggle to put this knowledge into practice. Why is that? Why do we keep scrolling on our phones after midnight instead of going to sleep?

It comes down to habits, and habits can be difficult to change. It can help to think about what alternative is realistic in a particular situation and how it would benefit you. For example, you might decide to read a book instead of scrolling on your phone. Concrete actions are important here – for example, putting the book somewhere you’ll see it during the day. That way, you create an environment that makes it easier to remember your intention.

What other strategies are there?

If-then planning is a well-researched approach. It helps bridge the gap between our intentions and our actions. Intentions often aren’t enough; we also need to put them into practice. If-then planning helps connect our intentions with specific actions. What’s important is to define a specific time and a specific behavior. For example, every night when I go to bed, I’ll read two pages in my favorite book. Or: every evening at 9 p.m., I’ll switch my phone to airplane mode. You need to repeat the behavior a few times for the connection between the time and the behavior to become established in your brain. It’s also important to limit yourself to just one action. So you shouldn’t think: at 9 p.m., I’ll switch my phone to airplane mode and read my book. That’s already too complex. Habits take time to become established, and you shouldn't be too hard on yourself if it doesn’t work right away.

You’re contributing to a workshop at Oerlikon Campus during Mental Health Awareness Week. Why does a week like this matter, and why did you decide to get involved?

Mental health, especially in the workplace, is very important to me. I became interested in the topic mainly through the relevant student module. The module focuses on strategies for working together to support mental health. This is an issue that affects us all, and I think it’s essential to talk about it in different contexts, listen to one another, and learn new strategies. Being able to reflect on your own mental health and talk about it is also an important personal and social skill. Mental Health Awareness Week is a great opportunity to strengthen that skill, and it’s great to see the university supporting this.