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How to give yourself a mental break (and not feel guilty about it)

Sleep more

Sleep more

Sleep has a positive impact on your mental, physical, and emotional health.
If you don't sleep well during the night, give yourself permission to take a nap during the day. Naps of 10-20 minutes can boost alertness without creating the post-sleep brain fog of longer naps.

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How to give yourself a mental break (and not feel guilty about it)

How to give yourself a mental break (and not feel guilty about it)

https://www.fastcompany.com/90480459/how-to-give-yourself-a-mental-break-and-not-feel-guilty-about-it

fastcompany.com

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Key Ideas

Outside the comfort of daily routines

We all have increased metal stress since we are rethinking all of our routines during the current pandemic.
All of us have an increased mental load due to the uncertainty, sometimes around things we’ve taken for granted like being able to go to the office or buying basic items.

Sleep more

Sleep has a positive impact on your mental, physical, and emotional health.
If you don't sleep well during the night, give yourself permission to take a nap during the day. Naps of 10-20 minutes can boost alertness without creating the post-sleep brain fog of longer naps.

Mini breaks throughout the day 

Plan and schedule breaks into your daily schedule.
Let your brain know that within a relatively short amount of time, you will have a clear break to check social media, walk around, respond to texts, or do whatever nonwork habit you want.

Invite yourself to lunch

Consider taking a real lunch break. 

Eat or do whatever you need to do to process and calm your internal self, so that you will be able to go back to work and focus on getting things done.

A real shutoff time

Set a time when you are done with work for the day, and give yourself permission to really disconnect in the evening.
While working at home, you may become unclear when your work stops and your personal time begins and you may feel guilty for relaxing.

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Sleep deprivation

Sleep deprivation

Willpower, memory, judgement, and attention all suffer when you are sleep deprived.

You drop things, crave junk food sugar, overeat, gain weight. You’re more irritable, negative, emotio...

Get through sleep deprivation:

  • Stabilize your blood sugar, by eating hearty food (protein and fat) more often.
  • Reduce refined carbs and increase fats and proteins.
  • B-complex vitamin supplements can give you an immediate boost in alertness and mental clarity.
  • Soak in an Epsom salt bath - might even help you get enough energy to exercise the next day.
  • Drink more water than you usually do to help compensate.
  • Exercise is the single best way to “take out the trash” in your body, and after staying up more hours than you should.

The best time to nap

The best time to nap

The most natural time to take a nap, based on our circadian rhythms, is in the afternoon sometime between 2 and 4pm. 

The ideal time to snooze is when a nap would contain a good b...

Timing is everything

The best way to nap also depends on what kind of effects you’re looking for:

  • If you’re looking for a restorative nap, you should sleep later in the day when you have an increased amount of slow wave sleep.
  • If you’re looking for a nap that might aid your creativity and problem solving, you should sleep earlier in the day when you experience more REM.

Recharge yourself physically

  • Take a warm bath. Try using Epsom salt in your bath. 
  • Use an exfoliating scrub to help recharge your body by improving blood circulation.
  • Change your diet...

Recharge mentally

  • Make a list of your accomplishments
  • Let go of past mistakes
  • Do something fun
  • Take breaks from things and people that bring you down
  • Spend time with close friends and family
  • Meditate or pray
  • Avoid multitasking
  • Take a break from technology
  • Do something artsy
  • Write in a journal

Why people feel drained

Most likely, exhaustion is linked to:

  • too much or too little physical activity
  • jetlag or something else that confuses your circadian rhythm
  • insomnia or lack of sleep
  • medications such as antihistamines and cough medicine
  • poor eating habits
  • stress
  • trauma
  • drug or alcohol use