Advocates for better mental health and higher productivity in times of stress often cite “taking self-care breaks” as vital to avoid feeling overwhelmed. But what happens when things are happening so rapidly that it feels almost impossible to take a break? Devoting time to unplug and relax has been especially challenging for me in recent months, as I’ve been feeling my responsibilities pick up, academic and otherwise. With the election still underway and the Covid-19 pandemic looming behind everything, I feel that taking time away from my schoolwork to relax is the last thing on my mind. However, after some research and trial-and-error, I found that taking a bath and doing a face mask are not the only ways to de-stress. Here are some tips for fitting mindfulness into a busy schedule, without making extra time.
Eat and drink mindfully
When many people sit down to eat a meal, it is often paired with mindlessly scrolling on social media or staying glued to an episode of a show. Instead of this, mental health experts recommend sitting with just the food and yourself, and really being there. By this, they mean paying conscious attention to each bite and chewing slowly, as opposed to shoveling down food without thought. This slight change can help you feel grounded and actually enjoy meals as a form of self-care, rather than just as a necessity between your other obligations.
Listen to music
Whether it’s on your way to class or while you’re in the bathroom, listening to music can be very therapeutic. I find that blasting some oldies in my headphones on my way to class is the perfect way for my mind to wander away from anything making me anxious. Music also doesn’t necessarily require extra time, as you can fit listening to music in at any time it’s normally silent. Filling in silence with music also makes me feel like a character in a movie, so there’s that.
Shower
I take a hot shower every day (I’m sorry, environment), and each time I make myself feel like I’m going to a spa for 15 minutes. Showering can often be an afterthought to your day, but try to close your eyes and really feel your muscles relaxing under the water while you lather up some soap. Treat showertime like the special treat that it is, and make it something to look forward to in these coming winter months. Music is especially great during showers, and so is singing along with no shame whatsoever.
Call a friend
If you’re like me, your primary method of communication is through text, and nothing will change that. However, taking an hour at the end of each week to catch up with my best friend has been incredibly helpful in taking me away from the stress of current events. You can call them while doing something else, like making dinner or walking somewhere, and you might find that your mood is elevated just from that bit of social interaction.
Sleep
If you find yourself unable to sleep, try turning on an instrumental playlist meant for relaxation and focusing on your breathing. I usually do this by breathing in for four counts, holding it for seven counts and out for eight. It is also helpful to pay attention to every part of your body and release any tension you are holding, starting in your toes and going all the way up to your face. I would also recommend essential oil pillow spray and Melatonin for those extra restless nights.