Take a minute for yourself
“I don’t have time for self-care.” It’s more accurate to say, “I am not choosing to make self-care a priority.”
Few of us have a lot of hours or dollars to spend on spa treatments. You can, though, take a minute for yourself. You can. The world will not stop spinning. Try these quick tips.
Take a deep breath
Anytime you’re feeling tense, anxious, or stressed, taking several deep breaths will help. The key? Don’t just breathe. Hold your breath in between steps for maximum impact. Start with inhaling to the count of four, then hold it for the count of four, and exhale to the count of four. I can quiet my tremor with this exercise; it might take several minutes.
Slow down your lunch
When is the last time you truly enjoyed your food? The next time you eat anything at all, pause in your chewing to savor the textures and flavors. By doing this you aid in digestion and rediscover the joy of eating all at the same time! You may also avoid swallowing problems.
Stop everything
There is a lot to be said for a moment of silence. Calm racing thoughts, lower your heart rate, and relax fully into the moment by turning off your electronics and just sitting with your eyes closed. Even doing this for just 30 seconds does wonders for your state of mind. Need help? Find one-minute meditations on YouTube.
Look around
Another great technique for calming yourself but still engaging the mind actively is to take notice of an object near you. Spend a full minute in exploring this object, taking note of everything about it. What do you notice with your eyes, ears, and nose? What does it feel like? What color is it? How does the light strike the surface? Close your eyes and see if you can recall this object in minute detail. This will actually help with cognition and focus.
Daydream
Having a rough day? Taking a one-minute vacation in your head can help perk things up. Use this as a visualization exercise for an added benefit by picturing someplace you’d like to visit or something you want to experience in person someday.
Show gratitude
A thankful heart helps to shift how you see the world and is really good for your mood and self-talk. Think of something you’re grateful for. Or better yet, take a minute to jot off a quick email or hand-written note thanking someone in your life for something you appreciate about them.
You’ll be surprised at the impact taking a minute for yourself has on your mental and physical state. Being more relaxed and less stressed will help you feel healthier and happier.
