Life is full of things to do. Some work nine hours a day, some take care of young children, and some are just mired in endless responsibilities and household chores. No matter how much we would like to "turn off" the brain for an hour or even 20 minutes, it's not always possible.
However, that doesn't mean you should succumb to stress, anxiety, and tension. Just a few minutes of mental health mindfulness during the day can help you focus on yourself, work on your physical fitness and inner state, and feel better about yourself. Here's what you can try.
1. Eating thoughtfully.
At work we often forget to eat properly and fight hunger with sandwiches. Try a radically different tactic - set aside time for lunch and eliminate any reminders and thoughts about work. Take your time and use those minutes to feel in the present moment and enjoy your meal. This will help reset your brain and help you relax.Don't forget to put aside your phone and other gadgets. Focus on what you're eating - chew slowly, smell and taste the food. Ideally, you should do this at every meal, but if you don't have time for this, choose one thing, like a thoughtful breakfast.
2. Get out for a walk.
Force yourself to take a break and get outside during the day. Studies prove that walking reduces anxiety and boosts your mood. In addition, a leisurely walk will allow you to focus on your emotions.If you only have the opportunity to walk at an hour-long lunch, devote 15-20 minutes to it. That way you have time to eat and get back in the mood for work.
3. Connect with loved ones.
Send a quick text to a loved one, call your parents at lunchtime, or check in with friends. Therapist Leila Levinson notes that connecting with loved ones raises levels of the hormone oxytocin, which reduces stress and makes us feel better.If you work in an office, chat with coworkers you like. Pleasant conversation will raise your endorphins and dopamine levels, which are also responsible for a good mood.
4. use a red traffic light to take a breather.
Therapist Michelle Risser advises using every red light stop during a car or bus ride as a little break. Instead of thinking about how badly you're running late or what's waiting for you at work, relax.Slightly lower your lower jaw, lift your shoulders, pull them back, and smoothly return them to their original position. Breathe in deeply, slowly counting to five, and exhale, counting to seven. Gradually, this practice will become a useful habit that will greatly improve mental health.
5. Writing down thoughts and experiences.
If you notice during the day that your thoughts change more quickly than usual, or you find it hard to keep your attention, take out a notebook and write down what's bothering you. It could be urgent work tasks, obsessive worries about loved ones, or just sad thoughts. Continue until you describe everything that's going on in your head.This practice will give your brain a chance to free itself from anxiety and unproductive worries. Besides, you don't have to throw away what you've written - you can use these notes to work on yourself.
6. Listen to your favorite podcast.
Therapist Ashley Hudson suggests adding your favorite podcasts to your favorites and listening to them at the end of the day or on the way home. She says it helps lift your spirits and help you switch gears before meeting with family.
7. Come up with a ritual to end the work day.
Not everyone is able to draw a clear line between work and personal life, especially when working from home. Invent a special ritual that will help you get out of work mode at the end of the day. Psychotherapist Roxanne Francis suggests several options at once:
- Sending a message to colleagues that your work day is over.
- Taking a shower to "wash off" stress.
- Drinking a glass of water.
- Listen to positive music for five minutes.
Such simple actions will signal to your brain that you're done with work for the day, which means it's time to stop thinking about business.
8. Plan a vacation.
The surest way to make sure you get enough rest is to plan small breaks. Incorporate at least a few minutes of rest into your daily schedule.For example, allot an extra hour in the morning to devote it entirely to yourself and tune in to the day ahead. Or decide that the time between 11:00 and 11:15 is your time for a cup of tea and a short rest. Find the method that works best for you and allow yourself to be distracted.
9. Limit your use of technology.
The next time you need a short break, don't reach for your gadgets. Better yet, pick up a notebook and write down your thoughts or find a hobby that doesn't require a phone and laptop, like knitting. This will help your brain reset and give you a break from business and social media.
10. Do exercise.
Physical activity is always great, especially if you spend a significant portion of your time at the computer. Stretch your neck or twist your head while you're standing in line at the cafeteria at work. Periodically get up from behind your desk and swing your arms back and forth or bend over to reach your fingertips to the floor.
11. Apply the technique of 21 breaths.
In the middle of the work day, it's hard to find time for a proper meditation. An elementary breathing technique will help to calm down and reduce stress levels. Close your eyes, take a deep breath in through your nose, and then exhale through your mouth. Repeat it 21 times and you'll feel much better right away.
12. Check in with yourself.
Twice a day, take a few minutes to stop and ask yourself what you need right now. Feeling lonely? Cancel your lunchtime walk alone with yourself and text a friend. Tired? Switch your attention to something else for 10 minutes and then go back to work. Such regular "plugging in" to yourself will help keep you in a positive frame of mind.
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