“Devote time to ourselves”, “to be more careful” – when we are stress or thoroughly burned out, such tips annoyed. We have neither time nor strength to take care of ourselves. And yet without this step is nowhere. Here’s what you can do when strength and emotional charge at zero.
The events of the last one and a half years showed that it is necessary to deal with their own mental health: take care of it, support, help yourself. This helps to cope with stress in difficult and unstable times.
“It is necessary to devote at least five minutes a day for yourself: to put work and other duties on a pause, reflect, look for affordable energy sources,” the psychiatrist Jessica Gold is sure. “Taking such breaks regularly, you will soon begin to notice improvement of mood, productivity and the ability to concentrate.”. Here’s what you can have time to do for yourself in five minutes
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1. Free yourself at least from a part of the mental load
Postpone all planning and thinking until better times. Is it possible to postpone the choice of a school for a child? Do it. Is it possible to decide on weekends not today, but at least tomorrow? If so, postpone.
The easier our “mental cargo”, the easier it is for us to be here and now.
2. Perform a breathing exercise
Deep breathing is an extremely simple practice that helps to develop awareness and ability to stay in the moment. And this, in turn, helps to calm the fussy mind, improves mood and reduces stress.
On the Internet you can easily find a variety of breathing techniques, the execution of which will take no more than five minutes. “The most beautiful thing is that most practices can be done even during intense meetings and telephone conversations,” Gold adds.
3. Listen to your favorite song
According to the clinical psychologist Megan Rice, this is one of the most effective ways to quickly cheer himself up and recharge with positive energy.
You can even make a playlist of compositions that are guaranteed to cheer up, and include it in situations of stress. If circumstances allow, you can even dance a little: movements lead to the release of endorphins, hormones of joy.
4. Start keeping a diary
Cut five minutes to reflect and write thoughts in the diary – this practice will help to relax and increase awareness. Gold advises to take this diary with you, wherever you go, and write down your feelings in it after tense meetings and situations.
You can install the corresponding mobile application, but many experts advise writing by hand.