Five Quick Mental Health Breaks
Mental health is as important as physical health, but it can fall to the bottom of our priorities if we’re busy. You might feel like you have no time to spare for your psychological health. You may also be uncertain of what to do to maintain and support mental health. Luckily, taking a mental health break can be quick and easy. Here are five ideas you can try today:
Ground yourself in your senses. You can do this wherever you are, though you may prefer to step outside if you can. Practice noticing each of your senses in turn: what you see, what you hear, what you smell, what you taste, and what you feel or what are you touching (the feeling of your clothes against your skin, or the feeling of your feet against your shoes or the ground). This mental health break only takes a moment or two and gets us out of our thoughts and into the present moment. It builds the muscle of observation, which helps us to step outside of our thoughts and emotions versus being inside them and overwhelmed by them.
Take a laugh break. Laughter is a highly effective form of stress relief and provides an immediate mental health benefit. When you laugh, your body releases “feel good” hormones (endorphins, dopamine, and serotonin) that can lower stress and anxiety and improve your mood. Laughter can also relieve tension in the body by improving circulation and stimulating muscle relaxation. Try exploring humorous online videos, comics, or scenes from your favorite funny movie. If you find something particularly funny, share it with a friend to reap the mental health benefits of laughter and social connection.
Check your thoughts, emotions, and behaviors. Stop what you’re doing for a moment and notice your breath. Your breath is always happening right now, bringing you into the present moment. Then ask yourself what you’re thinking, taking time to notice what you’re feeling emotionally and where you’re feeling it in your body, and what you’re doing (sitting, fidgeting, etc.). This also builds up your power of observation and lets you step outside of your stream of thoughts. Practice doing this throughout the day and before long it will be easier to step outside of emotions and observe them when it feels like they’re becoming uncontrollable.
Take a walk. Take 10-15 minutes out of your day to take a brisk walk around the block. Walking is not only good for your physical health, but it can also relieve stress, increase energy levels, and improve your mood. Just being outside has been linked to several mental health benefits, including improved attention and creativity, lower stress levels, and reduced depression. If you’re looking for more mental health boosters on your walk, listen to music.
Write down what you’re feeling. Set aside five minutes per day at a consistent time. Pairing this with something you do every day can help, such as while drinking your morning coffee or after brushing your teeth for the night. Take out a notebook or use your phone or computer if you prefer and write down what you’re feeling and thinking about in the moment, whatever it may be. Stream-of-consciousness is fine! This helps us process events and emotions, and laying them out on paper transforms our experience of them and can sometimes help us make sense of what we’re feeling or what is happening. If you’d like, set a five-minute timer and stop when the timer goes off.
If you find yourself frequently feeling overwhelmed by difficult emotions, it may be time to consider therapy.