As ongoing pandemic related changes continue, practical and existential issues pummel the senses. A world of changing social norms and governmental recommendations also challenge us everyday.
To those brave medical staff, hospital workers, and patients suffering, may we take a moment to honor them with compassion and best wishes.
Below are 14 practical tips beyond eating healthy and getting enough sleep to maintain better balance.
- PAY ATTENTION TO BREATH. Throughout the day, pause to notice the effects of slowing, deepening 1 or 2 of your breath cycles (for example, before a text or answering a call). Such practices of slower, fuller breathing often help lower blood pressure, aid better focus or concentration, and rest your nervous system. It’s easy to forget one of the best ways to ease stress is making time to practice mindful breathing. (Best done in privacy where a mask is not necessary.)
- DO SOMETHING PLEASANT. Walk to your window and watch the birds. Go to a favorite room, garden spot, or outside at an untraveled time like sunrise. Declare movie or game night, cook new recipes, listen to TED talks, take an online class, plant a garden, or learn a new skill such as a foreign language or how to host a Zoom party.
- LIMIT THE NEWS & DEVICE TIME. Beware! Too much news or online surfing or googling can overwhelm! Device exceptions: Yes, during quarantine, do reach out to friends and family by phone, text, FaceTime, etc. Choose a patient, good listener, one who will not butt in or unduly give advice. Be a good listener in return.
- STRETCH OFTEN. Avoid mega-sitting or text-necking (sore from too much texting). Because of the mind-body connection, stretching tight muscles can help ease a tight mind. Idea: Straighten arms above your head, first gently lean left holding for 1-2-3-4; then right for the same count; and repeat several times. Before returning to tasks, observe how relaxed muscles feel and seek to return to a relaxed state more often.
- GET A MOVE ON THE DAY. Take a brisk walk or move any way that works for you several times per day, not just once. If a mind is cluttered, moving the body can help to improve your frame of mind. Nature therapy is also great at easing an overwhelmed nervous system.
- TAKE A BREAK. Stuck on a problem? Losing steam and spending too long on a task? Try a short change of pace by doing a crossword puzzle, playing a quick computer game, starting laundry, doing tai chi, or hydrating. It may allow you to return to the task sooner to be more focused and efficient!
- HAVE A GOOD LAUGH. Tell yourself a funny story and spirits will likely rise faster. Laugh and smile more to enhance serotonin. This feel-good chemical in our bodies helps lift mood.
- CHANGE YOUR MENTAL FOCUS. Put your task or job concerns aside for 5 minutes and concentrate on life away from work or task. Plan how you will spend the evening or how to approach a project on the back burner. Getting stuck in refocusing, however, defeats the purpose. Try setting a timer to get back to your original task!
- SHARE POSITIVE ENERGY WITH OTHERS. Think of a friend or relative you’ve been meaning to contact and do it. Dream up a nice surprise for someone you care about. As your mind gets busy with such thoughts, you’ll find stress may ease. Positive energy and kindness are often contagious and benefit both receiver and sender.
- BE INTENTIONAL ABOUT DAILY ROUTINES. Structure helps many! When days and nights get confused, meal times, sleeping, and mood suffer too! For some, it helps to make rules about the kitchen being open or closed to discourage grazing. Likewise, other daily routines may benefit from scheduling. Experiment and settle on a daily plan for you and make adjustments as needed.
- LIGHTEN UP WITH A FRESH OUTLOOK. Stress often comes from taking yourself or job too seriously. Ease the load by asking and answering questions like: “What’s the worst thing that could happen if I make a mistake or miss a deadline?” Actual consequences are usually not as bad as the ones we imagine or over analyze.
- FINISH SOMETHING. Bogged down by lengthy or complex current projects? Give yourself a quick sense of accomplishment. Pick a task you can easily finish in the next 5 or 10 minutes. Then do it! Along the way, decide how to factor in long put-off projects and if, now is the time, to dive into them or to give yourself a pass.
- MONITOR ALCOHOL OR EXCESS USE OF ANY SUBSTANCE. In times of great stress, look for ways to take off the edge other than self-medicating with substances of any type including food.
- PICK AND CHOOSE BATTLES & LIMIT DRAMA! Close quarters can help trigger short tempers, testing limits, anxiety, and depression. Get better at not being drawn into the drama of others or your own! It’s okay to disagree in heated situations and return later when tempers cool. Regarding problem people living elsewhere, again limit drama and don’t be pulled into email, text, or phone wars. Cultivate restraint and don’t take the bait! Of course, some issues require a stand. The point is to choose well and not have a knee-jerk reaction.