Maintaining Balance in Challenging Times: 6 Mini-Mental Breaks
The coronavirus pandemic turned our worlds upside down. According to Psychology Today, “mental health effects of Covid-19 can shape health for many years, long past the events that precipitated them”. For obvious reasons, there is increased interest and concern about what a mental breakdown looks like and how to help someone who may be suffering. It is important to clarify that even though the term mental or nervous breakdown is commonly used to describe the inability to cope with extreme stress, it is not a clinical term. The Cleveland Clinic better defines it as, “a type of mental or emotional health crisis”.
The Signs of a Possible Mental Breakdown
It is valuable to be aware of the signs of a possible mental crisis both for ourselves and to be able to support those we care about. According to Health.com, the follow are possible signs that someone is under extremes stress:
Depression or anxiety
Sleeping too much or not enough
Fatigue
Changes in appetite
Physical discomfort, like headaches and stomachs
Brain fog
Trouble breathing
The Causes of a Possible Mental Breakdown
According to WebMD, ”There is no one cause of a nervous breakdown. Anything that leads to excessive stress can trigger it. In general, feeling stress and being unable to cope with it may lead to feeling so overwhelmed that you can’t perform your normal daily functions”. Some things that might trigger a nervous breakdown include:
A sudden tragedy
A major life change
Constant stress at work (sometimes referred to as “burnout”)
Anxiety
Depression
Poor sleep
Abuse
Financial problems
How Can You Support Someone Who May Be Suffering from Too Much Stress?
According to The Cleveland Clinic, here are some ways you can help that person you care about.
Listen to your loved one. This is one of the most important things you can do.
Empathize with what they’re feeling.
Don’t offer your advice. Instead, ask what you can do to help.
Gently encourage professional help.
Consider contacting professional help if your loved one talks about self-harm. If you think your loved one may harm themselves or has talked about suicide, contact their doctor or call the National Suicide Prevention Lifeline (1-800-273-8255). If you think the danger of self-harm is serious and imminent, call 911.
So how do we pivot to greater well-being? Incorporate mini-mental breaks into your routine.
Why Is Taking a Mental Health Break Important?
Although the reasons behind taking a mental health break may be obvious, it’s interesting to see what the science says about it. According to VeryWellMind,” the body is designed to respond to short bursts of stress. When stress is prolonged and the stress response is triggered repeatedly and regularly—as can happen in a stressful job or a conflict-ridden relationship—the situation turns into one of chronic stress, and real health problems can set in. Chronic stress may make you more susceptible to conditions ranging from frequent headaches and gastrointestinal issues to high blood pressure, which brings an increased risk of heart disease and stroke. When your overall level of stress accumulates to a certain level, stress can snowball because you're constantly in a state of reactivity.”
How Often Should You Take a Mental Break?
So now you realize the importance of taking mental breaks. But you may be asking yourself, how do you know if I need to take a mental break? According to Mercy Care, you may need a mental break if:
It's hard to concentrate.
You find yourself getting burned out.
Simple or quick tasks are taking longer than usual to complete.
You are just going through the motions.
Your body is being physically affected by work through headaches, lack of sleep and/or fatigue.
We often dismiss the need to take a break, feeling the pressure of deadlines or our internal critics. However, we can actually be more productive and healthier if we take frequent mental breaks. Begin to become more aware of the signs of mental fatigue and stress and their effect on your mind and body so that you will begin to more easily notice when you need to take a mental break.
How Do You Take a Mental Break?
According to Design.org, “ a mental health break is anything that allows you to step back, relax, and recharge your mind. Mental health breaks can look different for everyone, depending on what helps them feel the renewal they need. Some mental health breaks may only last for 10 minutes, while others may include a week-long vacation. Ideally, you’d probably get a mixture of the two, taking smaller, regular breaks to keep you going throughout the week, along with longer breaks to help perform a deeper reset.”
Planning a vacation may only be an annual event, so let’s focus on those shorter breaks that you need throughout the week. Try these simple techniques to counter the effects of stress and take care of your mind, body, and spirit. Explore one for a few days and take note of the effects it has on you; then try another one. Put it on your schedule (and don’t ignore it), set your alarm, and/or find a buddy. Make it a part of your routine. As you become more aware of which techniques support you and how it becomes easier to make self-care a part of your daily routine. Here are six soothing examples of how to take a mental break!
Mini-Mental Break #1: Opposite Nostril Breathing
Using your right thumb, close your right nostril and inhale long and deeply through your left nostril. Then cover the left nostril with the bent right pointer finger and exhale long and deeply. Continue inhaling through the left nostril and exhaling through the right for 3 minutes. Cooling energy comes in through the left nostril (and warming energy through the right). This technique emphasizes only cooling energy coming into the body. Focusing on your breath also makes you more present. It’s an easy and effective technique to clear the mind and support a good night’s sleep.
Mini-Mental Break #2: Belly Laugh
Allow yourself to laugh. Hearty belly laughing that engages the navel reduces stress levels by releasing endorphins into the body, as well as reducing blood pressure. It also strengthens the third chakra, which is the hub for our energetic bodies. From there, energy travels through tens of thousands of energy spokes/channels. Keeping this energy wheel balanced, allows energy to travel easily throughout the body. So think of a corny joke or a ridiculous situation you encountered and don't hold back - laugh.
Mini-Mental Break #3: Stare Into Space
Daydreaming can help lower blood pressure and actually help you solve complex problems and support your overall brain health. It will also help to reduce computer eye strain. So take a few minutes and let your mind wander.
Mini-Mental Break #4: Have A Soothing Cup of Herbal Tea
Lavender, sage, and chamomile are popular ingredients that have been proven to have calming effects on the body and mind. Try one of Yogi Tea blends that apply Aruyvedic science to support well-being and reduce stress and help fight against the signs of mental breakdown.
Mini-Mental Break #5: Turn Up Your Favorite Playlist
Dancing has been proven to release endorphins, reduce stress and boost your mood. It’s fun and you don’t need to buy anything. Do it alone or with a partner. Just move!
Mini-Mental Break #6: Use Essential Oils
Carry a small bottle of essential oil with you and take a few deep inhales when you need to relax. Geranium, ylang-ylang, and copaiba are particularly relaxing. If you want to put individual oils directly on your skin be sure to mix them first with a carrier oil to avoid irritation. Young Living’s Stress Away Roll-On blend is a personal favorite!
If you find yourself saying, “I need a mental break!” try some of these exercises and share them with friends and family. I would love to hear about your calming successes.
Contact SoundWellness Today to Learn More About De-Stressing with Kundalini Yoga or Gong Sound Therapy!
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About SoundWellness
Monique Derfuss is the founder and President of SoundWellness offering gong sound therapy, Reiki, Kundalini Yoga, and meditation. Her wellness business is based in Santa Fe, New Mexico, and has helped thousands of people over the past 6+ years move beyond only taking care of their physical bodies to taking a more holistic approach to their health by integrating support of their energetic, or subtle, bodies. Check out what others have said about her services.
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