It’s midafternoon and you haven’t finished half of what you’d hoped to. You’re feeling weary, stressed and frustrated, so out of habit you reach for a quick pick-me-up. But is that your best option? Perhaps, instead of a pick-me-up, you need a slow-me-down. That is, something to reduce your pulse rate, still the chatter in your head, ease the tension in your body, and help you regain perspective and priorities.
The benefits of intentionally slowing down and taking breaks
Pushing through a task when you are weary may seem like the quickest way to finish, but experts say taking short effective breaks will enable you to work faster and smarter. Studies show that your brain is more alert and capable when you take strategic breaks that help you disengage entirely from your current task.
Short breaks help alleviate mental fatigue. They give your brain a chance to rest, which helps you think more clearly when you return to your task. Breaks also help you decompress and manage stress, fight decision fatigue, boost creative thinking, and help get your body moving.
The seven ideas that follow can help you use your strategic break time to shed some stress and regain your emotional composure. These slow-me-downs may be even more effective than that pick-me-up candy and cola you habitually grab.
Four simple Slow-Me-Down ideas that take 5 minutes or less
Take a breath. Even if you can’t take a break right now, you can practice a few calming breaths. Deep breaths help ease stress, regain mindfulness of your body, and deliver more oxygen to your brain so you can think better. Breathe in slowly, feeling your abdomen expand. Exhale slowly. Do five to ten deep cleansing breaths whenever your brain starts to feel fuzzy or your shoulders and neck tighten up.
Look at photos of loved ones. I’ve gotten into the habit of opening my photo app several times a day to look at photos of my grandkids. When I gaze at their dear little faces, it brings a smile to my face. My heart softens and fills with love and affection. An instant mood booster. So simple, but so effective.
Give someone a six-second hug. Research shows that hugging (or kissing) someone for at least six seconds gets mood-boosting chemicals flowing in our bodies. I can’t prove the research is true, but I do know from experience that a nice long hug is good for me. After a few seconds I feel myself melting into the embrace in a softer, deeper way.
If you don’t have access to a huggable person, hugging a pet works, too.
Take a beverage break. Brew up a favorite beverage and drink it slowly, savoring each sip. Walk away from your current task, find somewhere peaceful, and give the activity your full attention. Feel the warm steam (or coolness). Notice the flavors and the way it feels in your mouth. The more you can mentally set aside your to-dos and focus solely on enjoying the moment, the better.
Three longer Slow-Me-Down ideas (7 – 20 minutes)
Do a body scan. Most of us are so busy doing stuff we rarely pay attention to the sensations in our own bodies. A body scan helps you pay attention to what’s happening in your body so you can intentionally relax tight muscles.
Here are three videos you can use to guide you through the process.
7 minute body scan from Integrative Health and Well Being.
Short body scan from The Mindful Christian
Longer 15-minute body scan from The Mindful Christian
Take a walk without earbuds. Go for a 15-20 walk without listening to music and podcasts, or talking to someone. Instead, pay attention to your five senses. Look for beauty amongst the everyday dights you take for granted. Notice the sounds around you, including the noises your feet make on different surfaces. Pay attention to the aromas and the sensations of wind, sun, or the swish of fabric on your skin.
If you typically go for longer walks, you can try walking for the first twenty minutes in silent mindfulness before tuning into your favorite walking tunes.
Do some yoga. Yoga is popular these days because it’s effective at reducing stress while also keeping us limber and grounded. If you’re already a yoga aficionado, make an effort to attend a yoga session soon.
If you’ve new to yoga and don’t know where to start, you hate the idea of showing up at a yoga class and looking like a dork, or you simply prefer doing your exercising at home, I suggest you give the Yoga With Adriene videos a try. (Thanks, Samantha, for introducing them to me.)
I like her down to earth style. No annoying background music. No stress on mystical concepts. And no pressure to “do it right.” She explains things gently and simply, always making allowances for those who aren’t as agile as she is.
Here are three videos to try:
20-minute yoga to ease anxiety
You need a little slow today
Which of these slow-me-down ideas will you try today? They may seem counterintuitive in our hurry-up world but give them a try. You’ll be glad you did.
