In this world filled with hundreds of stressors and distractions. The pulls on our time are at an all-time high. So, there is nothing better for you than taking a breather to help you find your way. We are more aware than ever about the importance of taking care of not only our physical health but our mental health as well. And more than that, no one actually wants to walk around being stressed, anxious, and unable to focus on the wonderful life you have. The simple and yet not so obvious solution – just relax. Here’s my solution to help you beat the anxiety and become more peaceful by taking regular breaks from life. I have found these things work for me and so I hope that you can put them to use in the sometimes chaos and sometimes routine of life.
Start from stressed and take a breath
As with all new habits, it’s important that you take it one step at a time and do whatever works for you. My recommendation is to begin to utilize this ten minute time out when you start to feel super stressed. Before things get super overwhelming allow yourself to take a deep breath and step out of the moment you’re in and just focus on you and your breathing.
Think about the breath you are inhaling and exhaling and slow it down. Try holding your breath for a count and then exhale. Don’t think about what tasks you aren’t doing or what’s going on around you. The point here is to take a quick minute to bring yourself some relaxation and peace. A handy tip is to count to ten slowly. Or use the second hand of an analog clock to help regulate your breathing and slow it down.
Places to breathe
Alright, so I’ve just told you to stop what you’re doing wherever you are and breathe. But this isn’t 100% effective if you’re in a busy office surrounded by people (though it still works). So, what are some quick and easy solutions to help you get that alone time you need to just take a step back and refocus?
Get outside
One great option is to step outside, get some sunshine, go sit on a park bench, take a walk or get a coffee/tea. These are ways to really get you out and about in a different environment. The best thing about getting outside is that you will catch some vitamin D from the sun. Another benefit is that you might see something green or perhaps a burst of colour from a flower. But what if you can’t get out and about in nature? Or there is no sunshine on your horizon because it’s the dead of winter?
Find a hide out
If you’re stuck inside and need to find a place to retreat and rally your mental troops try the bathroom. In pretty much all circumstances going to the bathroom will allow you three things:
- A subtle way for you to take a breath and get out
- The opportunity to stop the mental gymnastics going on in your head
- Splash a bit of cold water on your face
By taking a break from the situation you’re in you will be more likely to return with a clearer head on the situation and maybe even a surprisingly fresh solution to your problems.
Prevention is better than cure
Make it part of your routine to relax
Ten minutes is an ideal time to set aside for a significant break to take a deep breath. But it can’t be the only break you take all day or all week.
If you have trouble remembering to take breaks during the day it’s a good idea to set up some kind of reminder system. One that prompts you to just take a quick time out from the hive of activity is what you need. Something that works quite well for me is the Pomodoro technique (25 minute focus sessions with 5 minute breaks for a refresh). Though you might prefer to set your own timers on your phone for a different amount of time. It’s important to plan to give yourself (body and mind) that chance to decompress and recollect. Something I have learned is that sometimes the mind is willing to keep going, but your body needs the physical breaks too. Like any machine, if you don’t take care of it, it will breakdown (when you least expect it).
Taking the time regularly throughout your day is important to maintain your mind and body. But it’s not the only break you need.
A Weekly Recharge
Another important aspect of keeping your anxiety and stress levels under control is to have a day off. The ideal is to switch off from work and the usual chores at least one day per week. What do you do on this weekly day off?
Recharge your batteries. Do something low key with your family or friend like breakfast or brunch. Talk to each other and just be where you are. Be present in the moments and the conversations you are a part of. Give your time to listening and laughing.
You could take a nice casual walk somewhere peaceful in nature and appreciate the beauty in all you see. Watch the ants and the butterflies. Observe the wind pushing the clouds around the sky. Feel the wind on your cheeks. And enjoy knowing that you don’t have to be anywhere else doing anything else on this day.
Be Present
The problem with anxiety and stress is that it is you worrying about the present and future. The what ifs and those worries can weigh us down and overwhelm us. While some short term anxiety and stress is natural, long term it can lead to negative health effects. Learning to manage your stress is better than the alternative which is to let it bottle up until you explode! And learning to be present and live in the moment is an important consequence of using the techniques above.
By taking ten minutes when you’re feeling the pressure, regular breaks during your day, and a weekly recharge you will be giving yourself the opportunity to regroup and refocus and ultimately the pathway to a more peaceful you. Leaving you precious energy for all that life has to offer!