Need a Moment to Refresh? Discover Ways to Relax and Renew Your Energy - Even with just Three Minutes Spare
Take Breaks, Stay Productive: A Quick Guide
In today's hectic world, it's easy to feel overwhelmed and burned out. But taking a break doesn't have to eat up precious time. Follow these simple suggestions to refresh and recharge during the day, all while staying productive.
Expert insights from Dr. Lilit Ayrapetyan, a Los Angeles-based clinical psychologist specializing in maternal mental health
When to Know It's Time for a Break
According to Dr. Ayrapetyan, your body will let you know when it needs a break. Listen for signs like racing thoughts, shallow breathing, irritability, muscle tension, or feeling "on edge." These are symptoms of a disregulated nervous system, indicating a state of stress or shutdown. In such moments, try to respond calmly and take a break before reaching emotional burnout.
Fast Break Strategies
"Resetting doesn't have to be a luxury," says Dr. Ayrapetyan. These quick and easy techniques can help provide balance during busy times when longer rejuvenation sessions aren't feasible.
- Sensorial Focus - Focus on one sense, such as touch or smell, to activate the parasympathetic nervous system. Try rubbing warm water between your hands or inhaling calming essential oils, like lavender.
- Physical Movement - Stand up and gently shake out your hands, arms, legs, or hips to help discharge built-up stress energy and rejuvenate your nervous system.
- Box Breathing - Breathing in for four seconds, holding for four seconds, exhaling for four seconds, and holding for four seconds can help calm the mind and provide a focus boost.
- Mental Refocus - Place a hand on your heart and remind yourself, "I'm here. I'm safe. I'm allowed to pause." This simple exercise can help ground you in the present moment.
- Fresh Air - Even a quick minute outside or near a window can help your brain reorient and your body recalibrate.
Treat these breaks as essential self-care, not luxuries. The more often you practice, the easier it becomes for your nervous system to return to a state of calm and homeostasis.
[3] Source: Enrichment Data
- Caring for one's emotional well-being is vital, especially in the realm of health-and-wellness and mental-health, where science often shows the impact of mind mood on overall health.
- Taking breaks during busy workdays can be a simple yet effective way to ensure realism in your productivity, as seen in Dr. Lilit Ayrapetyan's fast break strategies recommended for maintaining mental health.
- Prioritizing mental health and emotional well-being is not just a luxury, but an integral part of a balanced health-and-wellness lifestyle, as supported by evidential findings and expert insights in the field of mind mood.
