How to reboot your brain in 15 minutes after a hard day's work | Ukrainian News

Evening. You come home from work tired, sit on the couch, and your head is still buzzing with tasks, conversations, and messages – physically you're home, but your thoughts haven't left work mode. At such moments, it seems that only a long rest or sleep will save you. But in reality, sometimes just 10–15 minutes are enough to restore your nervous system to normal. Neurologist Susanna Nacharyan and psychologist Iryna Shenye explain how to do this. What exactly "overloads" the nervous system during the day?Psychological overload occurs when the volume of information, tasks, and emotions exceeds the capacity of our nervous system. The brain works like a computer with a dozen open tabs: some tasks are unfinished, others require an urgent solution, and still others create a background of anxiety, explains Iryna Shenye.A person is overloaded:Unfinished business that the brain keeps in its working memory.Quickly switching between social roles – partner, professional, friend, child to one's parents.Information noise: news, messages, work chats, constant notifications.Unexpressed emotions that accumulate and create inner tension.A short reboot is necessary because the brain cannot work continuously under stress. This mini-break is a way to interrupt the excessive excitation of the nervous system and regain control over attention and emotions.What symptoms indicate nervous system overstrain and emotional exhaustion?Overfatigue signals that the body has been in a state of constant readiness (stress) for too long, and the regulatory systems do not have time to normalize.This condition has very specific manifestations:Among cognitive signs – Slowed thinking: It becomes difficult to focus, switch between tasks, and absorb new information. There is often a feeling of a "heavy head" or an inability to concentrate.Emotional Changes They manifest as increased irritability, tearfulness, apathy, or a feeling of inner numbness.On a physical level, overwork manifests itself through vegetative reactions: trembling, sweating, inner tension, and a rapid heartbeat.Also characteristic muscle tension – in the neck, shoulders, between the shoulder blades, and in the chewing muscles. A person may unconsciously clench their jaw, breathing becomes shallow, and against this background, a mild or moderate headache often arises. At the same time, the risk of a stroke increases. sensitivity to stimuliLoud sounds, bright lights, crowds, or news feeds can quickly cause overload.Another common sign is: Sleep disturbance: difficulty falling asleep, light sleep, early awakenings, or the feeling of "having slept but not rested."The body always warns of overload, but people often ignore these signals. If you notice at least two of the listed symptomsThis is not a sign of weakness, but a signal that the nervous system needs a break. Even a short mental pause at the right time helps prevent emotional exhaustion and conserve resources.Is 10-15 minutes really enough for the brain to partially restore its performance?"During this time, there is a brief 'reboot' of the areas and processes that get most tired during mental work," says Susanna Nacharyan, a neurologist at the "Likuio" network of medical centers.Namely:The load on the prefrontal cortex is reduced. – the area of the brain responsible for concentration, decision-making, planning, and self-control. A short break allows you to get out of the constant tension mode, after which it is easier for us to focus and continue working.The balance of neurotransmitters is restored. – chemicals that neurons use to "communicate" with each other. During mental work, dopamine and norepinephrine (responsible for motivation, alertness, and the ability to maintain focus), as well as glutamate – a key mediator of excitation – are actively consumed. A short break allows these systems to rebalance.The so-called default mode network of the brain is activated. (default mode network), when it works "in the background". This helps to process the received information and reduce excessive internal noise.The level of sympathetic nervous system activation decreases. – that is, stress reactions. Even 10–15 minutes without cognitive pressure can reduce cortisol levels, normalize heart rate, and subjective feelings of tension, which directly affects the quality of subsequent mental work.So, short breaks every 60-90 minutes are not a whim, but literally a way to work more efficiently and avoid the effect of accumulated fatigue.What happens to the brain during chronic stress and when working at the limit of its resourcesWhen a person continuously works at the limit of their own resources, the brain switches to emergency mode. Under such conditions, the neurotransmitter systems responsible for motivation, the ability to maintain attention, speed of thought, and emotional tone are gradually depleted, explains Susanna Nacharyan.As a result, a feeling of emptiness emerges, emotional responses become blunted, and interest in work declines accordingly.– In parallel, the hypothalamic-pituitary-adrenal axis, the body's key stress system, is activated. However, prolonged activation begins to cause harm: concentration deteriorates, anxiety increases, sleep is disturbed, and the overall ability to recover is impaired.Over time, the brain's neuroplasticity suffers, its ability to adapt, learn, and form new neural connections. The brain seems to switch to an economy mode, the neurologist explains.Sleep disturbances play a special role, often becoming chronic and reinforcing a vicious cycle: fatigue → poorer sleep → even greater fatigue.Ultimately, the risk of emotional burnout increases, which is now considered a separate functional disorder. Constantly working "at full throttle" is not about efficiency, but about the gradual loss of cognitive and emotional resources.Simple actions that help relieve tension and reboot your brain in 10–15 minutesFor the brain to "disconnect" from work mode, a clear signal is needed – a short action that "stops" thoughts, explains psychologist Iryna Shenie.The most effective techniques that do not require special training, silence, or solitude can be done at home, in the office, or even on the go:Breathing Reset (4-6 minutes)A slow, long exhale activates the parasympathetic nervous system. The pattern of a 4-second inhale followed by a 6-8 second exhale provides quick calming and a noticeable effect within a few minutes.Visual technique: "Turn off the light in your head"Imagine a room with a dozen light bulbs and slowly "turn them off" in your mind. This stops excessive brain activity and reduces internal noise.Rapid change in physical stateTake a walk, do some stretching, get some fresh air. Any movement changes your nervous activity and gets you out of the "stuck" state of overthinking.The Thought BoxWrite down 3-5 worrying tasks in your notes. Once a thought is written down, the brain stops holding it as urgent.Sensory groundingContact with water, smells, textures: wash your hands with cold water, smell your favorite scent, hold a warm cup. This quickly brings you back to the "here and now" state.Can the brain be "trained" to recover faster from stress and overwork?The neurologist explains that the brain can indeed be "trained," and this depends on our habits:– Oddly enough, dream Sleep plays a key role in this story, because it is during deep sleep phases that the brain cleanses itself of metabolic waste products, the work of synapses is "recalibrated," and the balance of neurotransmitters is restored. If sleep is regular and sufficient, the brain recovers faster and copes better with subsequent challenges, explains Susanna Nacharyan.There is a significant impact walking, running, and swimming (you can choose one). This activity improves cerebral blood flow, supports neuroplasticity, and reduces background tension.Optionally useful there are breathing or meditative practices lasting 3-5 minutes. They activate the parasympathetic nervous system, which instantly lowers stress levels.A special role is played by cognitive hygiene: when we give up multitasking in favor of a clear and consistent distribution of attention. This allows the brain to expend less energy and recover more easily.All these habits do not produce an immediate effect, but over time they build neurological resilience – the ability to return to clarity of mind faster after large amounts of work. This is a reliable prevention of chronic fatigue.Nervous system fatigue doesn't happen suddenly – it builds up day by day. But you can just as gradually regain clarity and a sense of inner peace. Sometimes, a few minutes of pause are enough to do this, if you give your brain the right signal.