a woman watering on a roof garden
Body & Soul
30.07.2025 Gabriele Strasser 16308

Reduce stress: 7 tips for city dwellers

Going out into nature for 20 minutes three times a week has been proven to reduce stress. Seven tips on how city dwellers can also experience nature in small ways to improve their well-being.

Imagine you could take a pill that has been proven to reduce your stress. You would only have to remember to take the pill three times a week and your whole life would be more relaxed. Your mental and physical well-being would demonstrably improve and you could even measure this effect. Would you take this pill?

Well, this pill is within reach and it is simply called: get out into nature!
A remarkable study that prescribed city dwellers to experience nature for just ten minutes at least three times a week illustrates just how great the effect of a "nature pill" is. The relaxing effect was proven using saliva samples.

"Natural pill" reduces stress

The results showed that even very short nature experiences led to a significant reduction in cortisol and alpha-amylase - two stress markers in the human body. The greatest benefit for the test subjects of the "nature pill" was measured when the testers spent between 20 and 30 minutes in nature - the exact time of the nature experience did not matter.

A number of studies also show that experiencing nature not only increases well-being, but can also promote personal development by strengthening aspects such as self-esteem, creativity, social skills and environmental awareness. Researchers have also found that spending time in nature promotes a sense of connection, autonomy and personal development.

Get out into the countryside, whatever the time!

It doesn't matter whether the "nature experience" takes place in the morning, afternoon or evening. The time can be chosen based on individual factors such as energy levels, preferences or daily planning. Some like to start in the morning to start the day full of energy, others prefer the afternoon for an activity and some prefer to relax in the evening.

Choose the time that best suits your daily routine and well-being and pay attention to how the activity affects your mood.

 


 

Seven tips for experiencing nature in the city

Cities also offer numerous opportunities to experience nature in a relaxing way. Community gardens, parks and rivers offer city dwellers green recreational spaces:

1. small picnic on a meadow

Take a blanket and sit down for 20-30 minutes on a green area or at the edge of a small pond. Enjoy a small snack or a drink and take in the surroundings.

2. meditation or yoga outdoors

Find a quiet place outside, be it in the park, on a green space or on your planted balcony. Meditate for 10-15 minutes or do a short yoga session. Focus on your breath and the natural surroundings.

3. observe animals in the park

Go to a place where you can observe animals, such as a pond with ducks or a park with squirrels and birds. Take 20-30 minutes to observe the animals' behavior and enjoy the nature around you.

4. visit a rooftop or community garden

Visit a community garden or a rooftop garden. These places often offer a surprising amount of greenery and nature in the city. Enjoy the plants and flowers and perhaps also the conversation with other nature lovers.

5. take a short bike tour through green districts

Take a short bike ride through the greenest neighborhoods in your city. Even a 20-minute tour can help you connect with nature and get some fresh air.

6. concentrate on the sounds of nature

Sit down in a quiet place, such as a park, and consciously listen to the sounds of nature around you. The chirping of birds, the rustling of leaves or the sound of running water can be very relaxing.

7. watch the sunset or sunrise

Find a place with a good view, such as a bridge, a hill or a skyscraper roof, and watch the sun set or rise. The natural colors and play of light can have a calming effect and energize you for the day or evening.


 

Sources:

Hunter, M. R., Gillespie, B. W., & Chen, S. Y.-P. (2020). "Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers." Health & Place)

Vitalizing effects of being outdoors and in nature, Richard M. Ryan, Netta Weinstein, Jessey Bernstein, Kirk Warren Brown, Louis Mistretta, Marylène Gagné, Published in: Personality and Social Psychology Bulletin

zero Digital detox on vacation: how to successfully take time out offline

Laughing woman takes photos with cell phone on vacation
Body & Soul
07.07.2025 Christin Müller 5054

Digital detox on vacation: how to successfully take time out offline

Instead of switching off on vacation, many people stay online - quickly posting photos, checking messages, being available. But if you really want to relax, you should take a break from everyday digital life. Digital detox helps.

Content of this article

What is digital detox?

Being constantly available, checking your emails, quickly scrolling through your newsfeed or reacting to the next push message - for many, this has long been part of everyday life. But digital overload doesn't stop at vacations either. A video is "quickly" uploaded, the best vacation photos are sent in a WhatsApp chat or a few direct messages are quickly answered. Little remains of the planned relaxation.

No wonder: the constant presence of digital devices not only disturbs our sleep, but also our ability to really calm down and enjoy the moment.

This is exactly where the idea of digital detox comes in: Consciously going offline, taking digital breaks and giving your mind and body the time-out they need.

Digital detox specifically describes the conscious renunciation or targeted reduction of the use of digital devices. The aim is to distance oneself from constant accessibility, social media and information overload in order to reduce stress and promote mental health.

Digital stress: when recovery falls by the wayside

The TK study "Switch off, Germany!" from 2021 clearly shows that constant digital presence has a negative impact on our well-being: 76% of Germans are online almost all or several times a day in their private lives - among 18 to 33-year-olds, this figure is as high as 92%. Particularly problematic: those who spend five or more hours a day privately on their smartphone or tablet are significantly more likely to complain of nervousness, exhaustion and concentration problems. According to the study, using several screens at the same time also promotes tiredness and mental restlessness. 

In addition to workloads, high expectations of oneself and family commitments, constant availability via smartphone also contributes significantly to increasing stress levels. According to the stress study by Swisscom Germany (2024), 29% of Germans regularly feel stressed due to the use of digital devices.

This makes it all the more important to use your vacation to take a break from everyday digital life.

"The constant connection to the digital world often prevents us from really switching off. The expectation of being available or not missing out on anything means that our minds can't rest, even on the beach or in the mountains," explains Michèle Penz, BGM expert and Head of pme Health at pme Familienservice.

Digital detox on vacation: consciously switch off, really recharge your batteries

Constant digital overstimulation impairs our concentration, increases our inner restlessness and can sabotage our recovery in the long term ("mental exhausion"). Vacations should therefore create not only physical, but also mental distance from everyday life - ideally through conscious digital breaks.
It's not about switching off your smartphone completely.

Especially when it is needed for travel organization or in an emergency, or to share special moments with family or friends, the cell phone can certainly be used. However, it is important to use it consciously and mindfully so that it does not interfere with relaxation. For all those who find it difficult to relax in everyday life, a vacation offers the ideal opportunity to try out a digital detox, at least in phases.

The key is conscious, controlled use that does not interfere with relaxation. "Completely giving up your smartphone is not always practicable or necessary," says Michèle Penz. "The ideal approach is to be conscious and mindful overall so that a radical digital detox is not necessary. For example, it can help to remove certain apps from the display for a while or temporarily uninstall them. For anyone who finds it hard to relax in everyday life, a vacation can be the perfect opportunity to give it a try."

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Digital detox on vacation: smartphone off, relaxation mode on.

Five simple tips to really switch off on vacation

  1. Define fixed online times: Instead of being constantly reachable, it helps to set fixed times for checking your cell phone - for example in the morning or evening for a quick check. But be careful: your cell phone has no place in bed. It's better to start the day in the morning and switch it off at least an hour before going to bed in the evening.
  2. Set up smartphone-free zones: Whether on the beach, at dinner or on excursions - deliberately create cell phone-free times or places for real experiences. Maybe the good old digital camera will do the trick again for vacation photos.
  3. Avoid multitasking: Lying by the pool and reading emails at the same time? Not a good idea. No matter how beautiful the vacation destination is, those who concentrate fully on the here and now will relax much better.
  4. Arrange a digital detox together: If you are traveling with your partner, family or friends, you can also tackle the digital detox as a joint challenge. Going offline together makes it easier to persevere - and strengthens the sense of community.
  5. Use apps for conscious smartphone use:Paradoxical, but helpful: there are numerous apps that help you keep an eye on your own cell phone use or set specific breaks (e.g. Forest, Digital Wellbeing or OffScreen).

The benefits of a conscious digital detox

A break from smartphones, tablets and the like works wonders for body and mind:

  • Less stress: Without constant notifications, the internal pressure to constantly react is reduced. 
  • Better sleep: The smartphone should be put to one side, especially in the evening - this promotes restful sleep.
  • More intense experiences: Those who are not constantly distracted are more aware of their surroundings.
  • More closeness to fellow travelers: Without a smartphone between conversations or during meals, deeper, more authentic encounters are created.
  • Time for yourself: Reading, doing sport, enjoying nature - all of these things are often neglected in everyday life.

Conclusion: use your vacation as a digital time-out

Vacations are the ideal opportunity to give your body and mind a real break - including from the digital world. Even small changes in the way we use our smartphones and other devices can help us to experience our vacations in a more relaxed and conscious way. Those who embrace these offline times not only return to everyday life feeling relaxed, but also with more mindfulness and inner peace.