Read the Interview of Our Colleague Martina Šarišská with Andrea Ristl from Heart to Business – Expert on Mental Health and Wellbeing
Andrea Ristl is the author of an objective methodology for measuring stress and burnout based on heart rate variability (HRV). We have been collaborating with Andrea for several years, and thanks to her, we introduced this unique HRV measurement method to Slovakia.
Andrea came to the topic of mental health, stress, and burnout prevention through personal experience. She was leading a team of 4,500 employees while also caring for three young children at home, trying to be the best mother possible. She worked 14 hours a day. Eventually, it took a toll on her—one day, she suddenly collapsed. She had no time to take care of herself, even though she understood the theory well, as she was providing training programs on burnout prevention to her employees. That moment of collapse pushed her to dive deeper into the topic, not just to help herself but others as well. She realized that if she, as a top manager and a mother, was unable to help herself and recognize the signals her body was sending, then many others must be struggling too. That’s when she started working with heart rate variability—a way to objectively measure stress levels.
Instead of asking people how they feel, you aimed for objective measurement. How did that idea come about?
“The foundation is knowing your current state—seeing how stress, lifestyle, and workstyle affect you, and how your body reacts. Our body is wise and capable of self-regulation, but we need to know where to start and how to trigger it. There are many options, but each person is unique, like a fingerprint. So, it’s essential to understand your baseline. And this is the best methodology you can use!
Even if it might sound like a lack of trust in people’s ability to identify their own problems, it’s not. The goal is to give them something concrete and objective. For example, participants in our HRV measurements clearly see how encounters with colleagues or managers affect them. If they see that their internal tension is high, they can better identify and name their emotions. Once they realize they are truly exhausted or angry, they can understand what drained them and deal with it better. Awareness of specific factors leads to meaningful change—just knowing you’re tired isn’t enough.”
Sometimes people don’t even know they have a problem. They believe it’s normal to feel tired. They don’t realize they might be one step away from burnout or another major issue. How can we recognize the signs?
“When you feel tired, but not the usual kind—this is different. It’s a constant fatigue that surrounds you. For instance, if you’ve been struggling for a long time to get out of bed in the morning and lack motivation. If you feel like you don’t want to do anything, and it takes significant effort to complete tasks. If you find no meaning in your actions. Or if you spend your day ‘daydreaming’ or constantly feel like you have no energy. If you experience any of these symptoms, you should seek help—at least from friends or professionals, or through your organization.”
What are the most common issues people bring to you as a mental health expert?
“Most often, it’s the feeling of overload, exhaustion, and lack of energy. When people feel there’s nothing that motivates them anymore. That’s a result of ignoring the body’s signals. For example, chronic tension in the shoulders or migraines might be brushed off because they’ve become ‘normal’ over the years. But that’s false. These are warning signs from your body that you need to act—change your habits and implement new ways of functioning.”
You mentioned you didn’t have migraines but collapsed from exhaustion.
“That’s right. I fainted because my body couldn’t take it anymore. I’ve always had a lot of energy, but when it’s depleted, I collapse. I didn’t know how to interpret my body’s signals. One moment I was standing, the next I lost consciousness. No warning signs. My body just shut down. That’s why it’s critical to listen. Every morning, do a body scan—do you feel tingling, tension? Where is it? Around your mouth? In your shoulders? If you don’t bring awareness to it, you won’t feel it. Sit up straight, fix your posture. Realizing things is the first step toward success.”
With certain changes, can all of this be fixed? What helped you restore your energy?
“Through HRV measurement, I realized my sleep quality was very poor. Despite working long hours, I’d fall asleep instantly and sleep deeply. That was the issue. Our autonomic nervous system has a sympathetic and parasympathetic branch. The parasympathetic is responsible for rest and recovery. My parasympathetic activity was nearly zero, meaning no real recovery during sleep. I changed that. I stopped working at a specific hour each evening—everything, including us, follows rhythms. I respected my biorhythm. I’d read something I enjoyed, then do my bedtime routine. Going to sleep without mental clutter helped activate my parasympathetic system and improve my sleep. I also added short breathing exercises in the morning and throughout the day. These small steps brought my energy back—and I stopped fainting. Everyone has different symptoms, but none should be ignored.”
You said you slept “like a rock.” Why was that bad?
“Because I was still full of sympathetic energy. My mind and body were active. My clenched jaw, for instance, was physical proof that I was still ‘fighting.’ This blocked the parasympathetic system from activating. Good sleep requires low heart rate. If you’re tense or exhausted, your heart rate stays high, and your body doesn’t rest. That’s why HRV monitoring is so useful—it shows what’s happening at night when you’re not conscious.”
So, the key is: know your sleep and improve its quality.
“Exactly. Athletes know this—they train hard and then optimize sleep. That’s how they increase performance. We can do the same.”
You also mentioned five-minute breaks. Do they really help?
“Yes. Our body has cycles—90 to 120 minutes—after which we hit an energy dip. You can push through it, but it’s better to take a short break. Do the opposite of what you were doing. If you were sitting, stand up and stretch or walk. If you were physically active, sit down and relax. If you were mentally working, stop thinking—meditate or breathe deeply for five minutes. It sounds simple, but it has a huge impact. And then there’s a more psychological aspect—remove your mental blocks. Many are subconscious, formed in childhood or through societal conditioning. Watch yourself. Observe. Start the process of releasing these internal limitations.”
You said stopping work before bed helped you unwind. That sounds like a good tip.
“Yes. And don’t forget about movement and exercise. Working from home means lots of sitting. Try standing while working if you can. Take walks. Do things you enjoy. If you have too many responsibilities, at least find one thing you love doing. And most importantly: nurture close relationships. You need oxytocin—the bonding hormone. It comes from friends, community, and social interaction.”
Even online communication matters.
“Yes—call your friends! Video calls are even better. Use the technology wisely—don’t chat for six hours straight. Find your rhythm.”
Let’s summarize the most valuable tips you gave us:
Quality sleep – take care of your recovery.
No work before bedtime – let your mind shut down.
Move regularly – sit less, walk more.
Healthy nutrition – alkalize your body to reduce internal acidity.
Close relationships and community – social contact matters.
Disconnect – turn off your devices, reduce digital noise.
Self-awareness – observe yourself, ask for help, get support.
As a final thought:
As the famous doctor Weitrod Frieda once said, anti-stress therapy can sometimes be more important than any infusion in the world. What she meant was: clear out the mental garbage that leads to disease. All the techniques we talked about help prevent that. Be aware. Be mindful.
Thank you, Andrea, for being with us and sharing your story and these helpful insights.
“It was a pleasure. I hope I can help as many people as possible—because now more than ever, we need to overcome this difficult time. Thank you.”
Published: 07. 02. 2011