Our courses for 2026 are available – now.

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Taster for Naikan

If you would like to get to know Naikan without completing the entire week, you have the option of participating in a “taster Naikan.”
This is possible during the first 3 days (arrival and departure count as 1 day) of each “classic” week.

Your contribution for this is €475–680 (depending on income, proof NOT required), including seminar guidance, accommodation/full board, drinks/snacks, and VAT.

If you have questions, just contact me – Sabine.

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New date for the Certification Program of the ToDo Institute in the Bavarian Forest

The program will take place from Saturday, June 6–13, 2026.
We are happy to introduce Ieva Leimane, who will be assisting in the program.

In October 2024, the program took place with participants from five nations under the direction of Gregg Krech (Director of the ToDo Institute, Vermont, USA). The challenge was great and so was the fun we had together. In addition to deep insights and touching moments, there was a lot of laughter.

Those who are interested in the certification program(*) of the ToDo Institute and would like to complete it in Germany can do so with us from June 6 – 13, 2026. Gregg offered Sabine the opportunity to conduct the program with certification independently for the first time. He will be connected via Zoom at least once and will then also be available for questions.

Here you find the flyer for the seminar with the most important information. If you have any questions or would like to make a note or register, please write to me:

(*) The successfully completed course earns 64 of the 162 points required for the certification

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Our book available in English

Thanks to Mary Kempff and Linda Anderson-Krech (Director of the ToDo Institute, Vermont), the German best selling book

“Naikan and the Art of Living Peacefully”

is also available in English now. It is an instruction to work with the three Naikan questions with many private examples and has been a life changer for many people.

Here’s the link to one publisher of many.

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A heartfelt THANK YOU for reading our news and getting in contact with our work:-)
You are welcome to call (+49(0)8552 9754910 or email () any time.

The post Current News appeared first on Naikan.

Do not feed the demon – stay grounded

YES, the war in Ukraine is still not over, prices continue to rise, our recently elected government has approved a billion-dollar debt package despite promises to the contrary during the election. And now the American government is also raising tariffs, which will inevitably affect our exports and put our economy under pressure. BUT none of this is within my sphere of influence – I have no control over any of that! So what can I do, what do I have control over? There is more than I realize at first:

What I can control is what I do, my actions. So do I have to listen to or watch this frightening news umpteen times a day? Do I have to leave the radio or TV on and constantly listen to the ominous forecasts of the economic experts? Do I have to surrender to my own circling thoughts that spiral me deeper and deeper into the abyss: “You’ll lose your job, no longer be able to afford your car, pay for your apartment, go on vacation…”

Control over my actions

NO, I don’t have to! I can turn off the radio and TV and reduce the information to once or twice a day. I can consider what needs to be done specifically right now and concentrate on doing it with full attention. A Buddhist saying goes, “When you are angry (or sad, afraid…), clean the toilet thoroughly.” It really works! So when I feel the panic attack coming on, something I can’t control either, I still get myself to do the dishes, mow the lawn, clean the windows, the car or even the toilet. Then I notice how this diffuse, threatening fear moves at least a little into the background and sometimes even disappears completely. What I notice is that the more often I use this “tactic”, the easier it is for me to take the overwhelming power from the demon fear. More and more often, I can use my energy productively again.

Of course there are also things I can do specifically about the state of the world at the moment. There are many possibilities. Depending on what is important to me, I can, for example, refrain from buying certain goods as a form of protest, can donate money to support someone who is active in my cause, can talk openly with people about my fears… What is important is that I remain constructively and do not fall into the general accusing whining. It is so easy to blame “those up there” for everything, but in doing so I put myself in the role of the helpless victim. And I don’t want to be that, and I’m not – nobody is!

Seek an anchor – find contentment

Life goes on, regardless of whether I panic, freeze with fear, or complain endlessly about my fate. It becomes more bearable for me if I focus on something beautiful at least once a day. Preferably something that is constant and that I can turn to at any time, like an anchor. For me, that’s nature. It offers so much that makes me happy, that amazes me, that opens my heart! Just seeing a dandelion pushing its way up through a paved sidewalk is enough – its strength to defy even concrete gives me courage and distracts me.

And here, too, I notice that the more I put this into practice – now even several times a day – the more contentment arises in me. NO, the fear is not really gone. It has a good reason to pursue me, to be my constant companion. After all, the world situation is threatening and my own safety and my standard of living are also at risk. BUT it no longer determines my life, no longer oppresses me, and I can live with it…

Give Up the Struggle Within

Of course, despite everything, there are times when none of these tactics work for long and the demon of fear demands its place. At the latest when I watch the news in the evening, it creeps up again, causes a queasy feeling in my stomach, a slight nausea, occasionally makes me tremble and can even bring sweat to my brow.

The world is in crisis – and so am I! And yet it always helps me to know the simplest basic rules of being human: fear, anger, grief, suffering are part of life. Energy follows attention, so the more I resist negative feelings, the more I hold on to them. If I give up the inner struggle and concentrate on what I can control (see above), my life won’t get any easier, but I will become more peaceful.

If you would like to learn more about these tactics for coping with life, please feel free to browse our homepage. The page “Range” is certainly helpful, where the individual methods are described . With this in mind, I hope for both you and me that we learn to bear what the world offers us with dignity and contentment – for better or for worse

PS: I am very happy that you have taken the time to read this article so far. I would love for you to let me know what you think about it. You are welcome to contact me by e-mail or simply leave a comment – thank you in advance!

The post Global crisis – not on my watch? appeared first on Naikan.

Recently at the airport

The other day, after an intensive and moving week-long seminar, I took my dear friend and teacher Gregg Krech to Munich Airport. We had enough time to have a leisurely breakfast and chat there. While Gregg left me alone for a while, I indulged in a favorite habit and watched the busy activity.

Everyone seemed extremely determined. Some looked like they were having a lively conversation with themselves as they hurried through the hall. A gentleman in a beige trench coat pulled a dark brown trolley behind him. He said a few words to an invisible conversation partner, listened briefly and then laughed out loud. His eyes were looking for the “exit” sign and when he had spotted it, he walked towards it elatedly. An older woman crossed his path, looked at him irritated and shook her head as she continued towards the check-in for flights to China.

He smiled back at me

Then I noticed a young woman hurrying towards the China Check-In. She was holding the hand of a girl of perhaps six years old. When the girl tried to turn around, the young woman simply pulled her along – she was obviously in a great hurry. Behind them walked an elderly gentleman, dragging two large suitcases on wheels behind him. He was obviously the girl’s attention, perhaps her grandfather? I watched the scene with interest and smiled to myself. Suddenly the older gentleman with the large suitcases looked directly at me. He smiled back, nodded and then followed the two ladies calmly but quickly.

In that brief moment, as our eyes met in the midst of the hustle and bustle of the busy airport, I had a deep, heartfelt sense of connection with the world. Despite being in a rush, this stranger had taken the time to look around. And he had spontaneously returned my smile, felt addressed. For a brief moment, we were two travelers in a strange environment, communicating with a smile: “Such is the world – often hectic, busy – and we are both right in the middle of it ”.

“The shortest path between two people is a smile” – how true!

Smiling and gratitude

That a smile is the shortest path between two people is something we can also see for ourselves. There is naturally a lot of smiling and laughter in our seminars. That’s what happens when people who are following the same path come together: a path that leads to more gratitude and compassion and thus to more contentment. In the courses with a focus on “Japanese Psychology,” cooking together or doing certain tasks often results in funny situations that end in hearty laughter.

But even in the rather quiet Naikan courses, participants always find ways to show their gratitude. Often in the form of a smile on the plate, made from leftover food, as you can see in the cover picture.

Smiling liberates and makes you happy

Scientists have studied the connection between smiling, happiness and neurological processes in the body. They say, that you can influence your feelings positively, if you put a smile on your face and it does not matter if you feel like smiling that moment. Your face muscels will trigger some nerves which will make you feel better after 60 Seconds… Another way to observe the effect of a smile between people directly on yourself, is to watch the video of Big Daddy Wilson “I just need a smile” – can you manage NOT to smile?

The healing power of a smile seems to have reached even medical care here in Bavaria. I found “A smile is the shortest path between two people” written on a hospital wall. May you also feel inspired to give a smile more often

P.S.: I am very pleased that you have taken the time to read this article so far. I would be very happy if you let me know what you think about it. Just leave a comment – thank you very much in advance!

The post A smile is the shortest path between two people appeared first on Naikan.

Lisa’s husband (Sofia’s father) had a serious accident that Sofia witnessed when she was seven years old. After that, he was bedridden and had to undergo two operations. Sofia was afraid that she would never have her dad back the way he was before the accident. She became sad and developed unwanted behaviors such as hitting and shouting at her mother to get rid of her frustrations. She also avoided her father because he reminded her of this painful experience. Nothing seemed to alleviate Sofia’s suffering or the difficulties the family faced…

…until Lisa found Naikan and read Gregg Krech’s book. She decided to try it with her daughter and saw an improvement fairly quickly, after just a few weeks. After doing Naikan over a longer period of time with Sofia, the unwanted behaviors disappeared and Sofia began to realize how much she was loved and supported, even during this difficult time.

Now, three years later, mother and daughter report on their Naikan experience in the journal “Thirty Thousand Days” from the ToDo Institute in Vermont.

Lisa and Sofia Houlbert – a true Naikan story

Lisa (Mother):

Sofia and I began doing Naikan reflection together in May, 2022. At the time, she was seven years old. Periodically, we’ve taken breaks from daily Naikan, but always return to the practice, especially when we are experiencing challenges in our relationship.

When Sofia and I do Naikan together, we sit down in a quite place each day, usually before bedtime, and set a timer for 20 minutes. We each have a journal where we answer the three daily Naikan questions:

1. What have I received from others?
2. What have I given to others?
3. What troubles or difficulties have I caused to others?

We spend a bit more time on the third question than the first two questions. At first, Sofia was unsure about what type of answers to include, but quickly learned that giving and receiving includes more than material goods. After 20 minutes, we decide who will read their responses first. We do not comment on the responses, other than saying “thank you”. Sometimes we’ll give each other a hug or offer an apology, especially at times when we realize how we’ve caused each other difficulty.

Both Sofia and I have benefitted from daily Naikan reflection. There is a long list of benefits for both of us, but some of the main benefits for Sofia include taking more responsibility for her actions, actively seeking out opportunities to help others, greater awareness of how her actions might impact others and thinking before acting. She has also shown increased gratitude for what she receives.

Naikan has been eye-opening

Daily Naikan has been eye-opening for me and the world is a different place since beginning this practice. I always assumed I gave more than I received, but Naikan reflection has challenged that belief and shown me how much I receive from the world every day. Even through the most challenging periods, I feel supported and connected to the world around me. Perhaps the greatest benefit, aside from the improved relationship with Sofia, is the ability to see situations with greater clarity and objectivity. The insight I gain from Naikan practice continually motivates me to improve, not only for my own benefit, but for the sake of those around me, and to make the world a little bit better each day.

Naikan reflection has brought Sofia and me closer together and has provided a meaningful way for us to spend time together and learn more about one another. It’s also enabled us to peacefully resolve convlicts or undesirable patterns in our relationship, without resorting to emotionally charged discussions or accusations. In sharing our answers, we realize how much we appreciate and support each other, even in the midst of family tension.

Parents do not only notice the misconduct of children

Sometimes children think we only notice their misbehaviour. Naikan has helped Sofia to see that I notice her positive contributions to the family and the world. Practicing daily Naikan has encouraged us to approach each day as a chance for a fresh start. Regardless of the challenges of the previous day, we both get an opportunity to do better. One of the most amusing benefits of Naikan has been to see Sofia’s delight when I read the list of difficulties I have caused. Yes, mommy makes mistakes too!

Lisa Houlbert, M.S., is a mental wellness coach in Vermont, currently studying Japanese Psychology with the ToDo Institute, and researching the effects of Naikan self-reflection in the family relations. She has a passion for gardening and cooking, which she shares with her daughter Sofia. Lisa can be reached by email .

Sofia (Daughter):

I started using Naikan because I was very sad and angry after my dad had an accident. Sometimes I took out my anger on my mom. Naikan was important because it helped me realize what I was doing, and I started controlling myself more. It is still important to me and helps me stay calm when I sit quietly in my room, reflect, and express my thoughts.

I really liked Naikan the first time I did it. I wasn’t sure I would have enough to write in my journal, but it turned out it wasn’t as difficult as I thought. The question about “what I have given to others” (question 2) was the most difficult one because I realized I don’t give other people as much as I receive. When I answered the third question about all of the difficulties I’ve caused, I didn’t want to admit I had done those things. But I acknowledged them, and I felt better letting it out.

Adults aren’t perfect either

I’ve learned that even if you cause difficulties it is good to write about it so you can realize what you’ve done wrong and then change how you do things the next time. I’ve also learned that I receive a lot more than I give. Now I would like to start giving more than I receive. When I do Naikan together with my mom, it reminds me that even grownups aren’t perfect. My favorite part of Naikan is answering the third question so that I know what I did wrong and I can change, so I won’t make the same mistake again. I love thinking about what happens each day and it makes me feel good when I realize that other people have done a lot for me and that I’ve done my best to do things for others. I also like spending time with my mom and sharing my thoughts from my Naikan journal.

Sofia Houlbert is a 10 year-old who loves tennis, art, and helping in the vegetable garden. She also loves learning about and practicing Naikan reflection with her mom.

Original English text from the ToDo Institute’s journal “Thirty Thousand Days” Volume 24, No.1/Page 13 – published with the kind permission of both the authors and the ToDo Institute.

The post Parenting with Naikan appeared first on Naikan.

In any case, it is true that Naikan has “saved” many a life because it has made a lasting positive change. Whether it was a senior physician searching for meaning, a depressed craftswoman, a cheated husband, a violent alcoholic, a life-weary company boss or simply a curious biography worker – all of them and many more found their way back into relationships, work and life through Naikan and were able to experience a new quality. Each of them eternalized themselves in our guest book in a very individual, sometimes very personal and always very touching way.

On behalf of them all, I would like to share a letter that one of the first participants of our new colleague Sarah Kempff recently wrote to her social network a week after her retreat. The letter is published here with the author’s permission. I choose this letter because Monika knows how to express her feelings in a uniquely poetic way – thank you Monika!

“Dearest reader, a little share about my Naikan Retreat:

A week before the retreat was to happen, my whole system picked up that something is going to happen and my instinct to protection mode. So I fell into a frenzy and started to eat as if I was a bear going into hibernation. Panic, uncertainty, fear… “Goodness 7 Days of sitting and meditation”!

There was a deeper knowing inside of me that knew what is to come and needed to go, yet the ego was like “oh no!” Because it knows… it knows that this will unmask all the little hidden truths that I sweep under my own carpet. Luckily heart and soul were the winners here. The day before Naikan, excitement brewed inside of me, my soul lit up and my body was happy… my mind though: still very fearful and uncertain.

When I arrived the stillness of the Bavarian forest caressed my soul and the warming comforting home of Sabine and Peter embraced my body and mind.

After settling in the mind began its work: “What on earth am I doing here”, anxiety running high, fear fuelling my addictions. I need to eat everything, drink all the coffee of the world yet… Gently observing myself as I dived into my automated reactions to “danger” sensed by the ego.

The exercise starts

The atmosphere of the space offered love and acceptance to open up inside of me and I just let it be. “Aahhhhh, that’s nice”. The soothing and honest words and presence of Sarah let me know that we all experience this and all will be well. At 6pm on Saturday night I received dinner and began the journey into the inner world of truth. Love, awe, excitement boiled up inside of me. “I’m ready!”

Ooooh what a beautiful rollercoaster ride. I would be lying in saying this was not a challenge but it is exactly that, a challenge for it requires YOU to be PRESENT with YOU and to just letting go, let go of the resistance. You are safe and the only judgment is coming from yourself. Thankfully I had Sarah and Sabine feeding me 3 times a day (and even a sneaky coffee and cookie in between to keep the spirits up), guiding me gracefully and offering the space of full acceptance, honesty, openness and authenticity. (You wont believe it but we even laughed at least once a day).

The most beautifully subtle heart opening experience, offering the gift of courage, acceptance, loving kindness to others and myself.

As I sit here writing, one week has passed, my perspective on life has shifted in such an incredibly subtle yet profound way. I know am able to tap into a more objective point of view and bring understanding to the veil of Maya that can cloud our relationships with others and ourselves. And so in a big way, I feel a window has been opened and fresh air glides in and gently brushes against me and reminds me to be right here, right now, return to the truth of the moment and remember there is always takes two to tango.

With my outmost love and gratitude to Sarah and Sabine for the service that they do, the respect and support from them knowing the amount of courage inner work takes and the nurturing along the way. Monika Radziejowska”

Many thanks, Monika and the many participants who have the courage to explore their true selves so openly. We look forward to seeing each and every one of YOU:-)

The post Another life safed? appeared first on Naikan.

From Nov. 17 – Dec. 16, 2023 Gregg Krech, Director of the ToDo Institute in Vermont, is conducting the program, which gives you the opportunity to get to know a lot about yourself and practice Self-Reflection (Naikan).
The regular costs of 93 $ for non members and 78 $ for members are reduced by 30%, if you use the code “sabine”.

For details see the flyer.

The post Gratitude, Grace and a Month of Self-Reflection appeared first on Naikan.

This completely different program will help you to reshape your life in a very challenging but kind way. Compassion and emotional intelligence find their way into your life as a “by-product” or will deepen almost automatically. It will have an impact on both your personal and professional life.

“Even now, almost 6 months after the course, I can highly recommend this week to everyone! I would say: goal fully achieved and that in a colorful, sometimes exhausting but never boring program in which I learned a lot of new things about my body, the functioning of my thoughts and how I can deal with it and the immense success of the small steps. I miss the exciting discussions and exercises, the cooking together and the exchange in the group…” (Roland K., Switzerland)

This unique program is composed to refill your energy and find ways, to direct it to a life full of joy and understanding.

What to expect in detail

• A beautiful peaceful environment that ideally supports your self experience process.
• Healthy vegetarian food prepared in community
• Daily teaching and practice sessions on Naikan, Morita, Kaizen and various other elements of self and team development
• Forest meditations and experiences
• Daily morning body or meditation exercises and evening self-reflection times to strengthen the body and mind
• Access to exercise materials and books appropriate to the topics discussed
• Personal conversations about your individual questions, challenges and goals
• Community, music, games and lots of laughter

Your contribution…

…for the program with 9 nights itself is on a voluntary basis, so whatever you can afford.
We recommend an amount between 600 € and 1.000 €. For accommodation and meals will be charged 680 €.

Additionally, you can enrich the group with your curiosity, openness and a dash of humor.

If you have any question or want to register, write us an email: or call +49(0)85529754910 .

Your Program Manager

SABINE KASPARI is managing director of the Naikan Center Bavarian Forest and has been leading Naikan weeks since 2007.

In 2008 she met Gregg Krech, director of the ToDo Institute in Vermont, USA and started her certification in Japanese Psychology, which she successfully completed in 2018.
She developed the present program from the knowledge she gained in the process and from various trainings.

She has been working in adult education for about 20 years and is constantly expanding her skills. She is author of the books “Naikan in the Art of Peace” and “Naikan – the Power of Reconciliation”, enjoys hiking, dancing, cooking and photography.

The post Days of Change appeared first on Naikan.

The conscious perception and interpretation of life circumstances and feelings is part of it, in order to feel gratitude. It is true that neither negative feelings nor events should or can be suppressed. Nevertheless, even from a painful event something good can arise. Emotions such as pain, fear and anger have their justification and can be reason to change something in life or to look at some things from a different perspective. The feeling of being reconciled with one’s own life, including all its ups and downs, can be the basis of a deeply felt gratitude towards one’s own life. This arrival in the here and now, which results from this, brings moments of happiness and inner satisfaction. Happiness and gratitude are like two sides of the same coin.

The conscious perception and interpretation of life circumstances and feelings is part of it, in order to feel gratitude. It is true that neither negative feelings nor events should or can be suppressed. Nevertheless, even from a painful event something good can arise. Emotions such as pain, fear and anger have their justification and can be reason to change something in life or to look at some things from a different perspective. The feeling of being reconciled with one’s own life, including all its ups and downs, can be the basis of a deeply felt gratitude towards one’s own life. This results in an arrival in the here and now, which brings moments of happiness and inner satisfaction. Happiness and gratitude are like two sides of the same coin.

Those who are grateful live healthier!

In Buddhism, gratitude is an essential factor in achieving inner peace and tranquility. Therefore gratitude is indispensable for a happy life.
But the effect of gratitude is yet another.

For medical research has now also been able to prove that it is worthwhile to work on the inner attitude and to cultivate a basic feeling of gratitude. Some time ago, Professor Paul J. Mill at the University of San Diego conducted psychological studies on 186 heart patients of different sexes. He compared inflammation values, sleep quality and the psychological condition of the patients, who he had previously divided into groups according to their different levels of gratitude.

For medical research has now also been able to prove that it is worthwhile to work on the inner attitude and to cultivate a basic feeling of gratitude. Some time ago, Professor Paul J. Mill at the University of San Diego conducted psychological studies on 186 heart patients of different sexes. He compared inflammation values, sleep quality and the psychological condition of the patients, who he had previously divided into groups according to their different levels of gratitude.

He found that the feeling of gratitude was directly related to the overall mental state and the quality of sleep. Reduced inflammation values also seemed to be attributable to this feeling among the group of people who felt more grateful.

The one who consciously feels gratitude moves something in his organism. Increased “happiness hormones” such as dopamine and serotonin are released, which in turn have a positive influence on the mood and provide a boost to motivation. As a result, grateful people are not only happier and perhaps even healthier than genuine pessimists who always have negative thoughts, but also have more energy available in everyday life.

Do grateful people attract happiness?

If the feeling of gratitude and happiness prevails in you, then this can be transferred to your environment and create a similar feeling in people close to you. However, according to the principle of resonance and attraction, you always attract people, events and things in your life on whose “wavelength” you are at the moment.

Gratitude can be trained

Wer Dankbarkeit empfindet, ist glücklicher. Wer glücklich ist, zieht Gutes an. Wem Gutes Those who feel gratitude are happier. Those who are happy attract good things. Those who experience good things can feel gratitude again. But where to start when your life is characterized by lack rather than abundance and it is difficult for you to perceive the half-empty glass as half full.

Attention is the magic word to feel gratitude. Even those who are in the middle of a serious life crisis can in many cases find something in their lives to be grateful for.

Keep a gratitude journal

To be able to perceive these things consciously, it is advisable to write a kind of “gratitude diary”. Every evening before bedtime, the past day is lived through again in your mind:

• Was I in pain, was I sick or could I move without any problems?en, war ich krank oder konnte ich mich unbeschwert bewegen?
• Who did something for me today (e.g. brought me coffee …)?
• Did I get something to eat today?
• Has anyone been friendly to me?
• Did I allow myself a break?

You should write down at least five things you can be grateful for every night. These are perceived consciously again and the feeling of gratitude then seeps into your subconscious during sleep, where it begins to take effect and draws things into your life that you would never have dared to dream of.

As time goes by, every evening you will come up with more and more things to be thankful for. This is a little reminiscent of Gustav Gans (a German fairy tail), who was so convinced of his proverbial good fortune that it could not help but follow him at every turn.

Meditation as a way to learn gratitude

A gratitude meditation can also help you to become more aware of everyday things around you and to become more grateful. Ingratitude is not a lack of gratitude, but an inadequate perception. With a targeted meditation, you can bring back moments of happiness and feelings in your consciousness and experience them consciously once again.

A feeling of gratitude can develop even from a loss. You can only lose what was once part of your life. So here you should not primarily mourn the loss, but also be grateful that this person, animal or event has been part of your life.

In harmony with the universe

Ultimately, it is not the losses or gains in life that count, but the moments of happiness that is something unique and personal for everyone. Everyone is part of the whole and the whole is part of themselves. So gratitude and bliss are part of the universe and of human being equally. As above – so below. It’s been like that forever. And if you can say “thank you” to this universe, you’ve found your happiness.

The post Becoming happier with gratitude appeared first on Naikan.

This is often due to the fact that people place very high demands on themselves and then suddenly feel an inner emptiness after a while and suffer from various physical ailments. The physical symptoms are very diverse and range from exhaustion to sleep disorders, frequent dissatisfaction or increasing indifference, inner withdrawal and feelings of helplessness, worthlessness and senselessness.

It is important to recognise burnout symptoms early on and to take appropriate measures to free yourself from this spiral and give your body new strength. There are various burnout strategies that can help you to cope better with everyday life again and to achieve a new sense of well-being.

Sport and exercise

An important element is exercise and sporting activity. Anyone who is overstrained in everyday life carries a high level of stress within them. The aim should be to balance this stress level. Sport is a sensible method to combat the stress hormones present in the body.

Both adrenalin and cortisol are broken down in the process. In order for the desired effect to set in, the sports units should be carried out at regular intervals. This means training for 45 to 60 minutes on at least four days a week. Sports such as cycling, swimming or running have proven to be particularly effective. In addition, sports have a positive effect on the quality of sleep, which is important for the body’s regeneration.

Balanced nutrition

A healthy diet is the second building block. For the body to function properly and be able to defend itself against harmful influences, it needs a sufficient supply of nutrients. Accordingly, the diet should contain a high proportion of vital substances with vitamins, minerals and trace elements. These are mainly supplied by healthy fruit and vegetables.

In addition, you should drink enough water daily and avoid unhealthy stimulants such as alcohol, caffeine and cigarettes. Foods with a high sugar and fat content are also unfavourable and put additional stress on the body. Carbohydrates should be obtained primarily from healthy whole grain products.

Allow a time-out

Of course it is also important to allow yourself sufficient rest periods. This starts with a restful sleep. The night’s rest should last at least seven to eight hours.

It is best to sleep at temperatures around 18 degrees, in a darkened room and under banishment of any electronic devices. To find peace of mind, you can get off repetitive thoughts by taking notes and then simply going over them the next day.

In order to find further inner peace and to fight emotional exhaustion, meditation and mindfulness exercises can help. Doing them, the areas of the brain responsible for stress processing are specifically addressed. It is best to integrate 15 to 30 minutes for these exercises into the daily routine. Carried out in the morning after getting up, the exercises also ensure a positive and stress-free start to the day.

Resolving conflicts

Problems and conflicts can also be very stressful, have a lasting effect on the psyche and increase burnout. Therefore, one should try to face the problems and address them openly. This is the only way to find solutions and conflicts will no longer be a burden. A familiar circle of solid social contacts as well as a healthy family environment also ensures a better quality of life and more satisfaction in everyday life.

Removing the pressure

Finally, one should accept that nobody is perfect. This is the best way to counteract the pressure to perform. Own weaknesses should be accepted and put in a positive light.

This leads to a significant deceleration and more serenity. You should also not take on too many tasks at once and find the courage to say “No“. This makes your own way of working more effective and reduces the stress.

As soon as you notice that everything is getting too much for you and you have reached a point where you feel drained despite all the precautions you have taken, it is time to pull the emergency brake. The best thing is to take a few days off in order to allow oneself the necessary recovery. A change of scenery can also help to forget everyday life and recharge your batteries.

The post 5 proven strategies against burnout appeared first on Naikan.

Also our life is not just good and bad, black and white, top and bottom. There is always a multitude of gradations, shades, dimensions in between.

In addition to all the amenities and inconveniences of the Corona crisis, it brought me invaluable insights that will soon have an impact here on our website.

An interactive blog is planned, which enables me to exchange ideas with you, valued guest. In order not to miss any information, we (my administrators strongly support me) will enable you to receive a short message for new entries.

Until all of this is set up, you can send me an email () that I can send you the link to the entry when it is implemented.

I’m looking forward to a lively exchange!
Warm greetings

Sabine

The post The third side of the coin appeared first on Naikan.