By NAMI Southwest Washington
A nice walk on the beach, yoga, hiking through a scenic forest, time in the garden. These all sound like lovely and perhaps typical recommendations for self-care activities. But sometimes, making time for self-care can feel like added pressure, and even unrealistic, to an already stressful day in the life. Additionally, not everyone has the means or access to the ideal routine. Engaging in a few moments of self-care each day has been clinically proven to reduce anxiety and depression, improve sleep and concentration, and numerous other overall health benefits. Everyone is deserving of peace. Below are a few simple mental health practices for anyone who needs a second.
INFINITY BREATHING
Infinity breathing is a unique breathing technique that promotes a sense of relaxation while improving focus and reducing stress. Integrating deep breathing patterns can improve respiratory functions, regulate emotions, and promote relaxed sleeping. Additionally, the visual aspect adds sensory anchors that can redirect an anxious mind back to the present moment.
HOW IT WORKS
- Find a comfy seat and close your eyes if you wish.
- Start by taking a few deep breaths, in through the nose and out through the mouth, and visualize the shape of infinity or a sideways figure eight.
- While visualizing the shape, start breathing. While inhaling, imagine tracing the lower loop – picture your breath moving along one side of the loop toward the other.
- Once you reach the middle point of the imaginary loop, exhale gradually to trace the upper loop.
- Continue the pattern while allowing the breath to guide.
Practice for a few moments. If your mind wanders, bring your attention back to the visual. And when you are ready to finish, take a few deep breaths and notice how you feel.
5-4-3-2-1 SELF-REGULATION
The 5-4-3-2-1 technique helps to regain focus when feeling anxious and brings the mind back to the present moment. It can also help prevent anxiety from getting worse.
HOW IT WORKS
- Find a comfortable seat and take a deep breath.
- Name 5 things you can see.
- 4 things you can touch.
- 3 things you can hear.
- 2 things you can smell.
Notice how you feel.
BODY SCAN MEDITATION
Taking only a few moments, a body scan allows one to check in with the body for tension or anything out of the ordinary. Benefits include improved sleep, anxiety and stress relief, greater self-awareness, increased self-compassion, reduced pain, and more.
HOW IT WORKS
- Find a comfortable seat or somewhere to stretch your limbs.
- Close your eyes and begin to focus on your breath.
- Choose a starting place on your body: top or bottom, right or left. Pay attention to how you feel initially and begin to relax the muscles you are picturing.
- Reflect on different muscles every few breaths.
- Acknowledge and accept surfacing emotions without criticism, then let them pass.
Notice how you feel.
READNING AND JOURNALING
Easily accessible, reading and journaling are excellent ways to take quiet moments during the day. Reading is known to improve memory, enhance mood, and calm the physical body. The benefits of journaling include reducing stress, identifying and achieving goals, tracking problems, recognizing triggers, improving self-confidence, overcoming fears, and more.
HOW IT WORKS
- Set a timer (or don’t!) and find a prompt for journaling or a favorite subject to read about.
- When time is up, notice how you feel.
Taking care of mental health is essential for overall well-being. Self-care can look different for everyone, but everyone deserves to feel better.
