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The spread of coronavirus, instability around the world, forced isolation make us feel stressed, make impulsive actions, act to our own detriment. Psychotherapist Shonda Moralis offers six simple practices to help you pause, return to the present moment, and make informed decisions.
Most of us are people of habits. Some of the habits are healthy, like brushing your teeth twice a day or eating fruits and vegetables. Others are useless or harmful: thoughtlessly browsing social networks in any free minute or unconscious absorption of lunch without taking your eyes off the monitor.
Psychotherapist Shonda Moralis says that if we do not pay attention to the development of good habits, then we succumb to the influence of bad ones. The latter teach us to immediately satisfy all arising desires.
When life gets particularly challenging, it’s important to create simple, basic habits that improve mental and physical well-being. These are time-outs that we consciously dedicate to improving our well-being. They help us make choices based on our values. On busy days, they serve as a reminder to return our focus to the present moment and keep track of what we are doing and where we are going.
At first, these practices require some effort and discipline, but once they become a part of everyday life, we no longer have to put in much effort to maintain them. Like brushing your teeth, they flow smoothly from day to day, making our lives more conscious.
6 practices for a healthy mind and body
1. Wake up grateful
Before getting out of bed, Shonda Moralis recommends remembering what is good in our lives. Right in the morning, negative thoughts often come into your head, but you need to consciously turn your attention to pleasant moments. Here it is important to show willpower, to follow what we focus on and how — and then it will turn out to start every day on a positive note.
2. Meditate every morning for 5 minutes
Before embarking on any action, it is important to pause and be silent for a while. You can use the principles of meditation. This practice helps to avoid unhealthy habitual patterns, to act not impulsively, but meaningfully and with an understanding of what exactly in our life we want to change. Mindfulness greatly expands our capabilities.
3. Move
Stretching, running (even in place), dancing, playing ball — if space permits. Any activity is important — everything that you like and makes your heart beat a little faster. You can involve a friend, partner, or child in the action. “Pay attention to how you feel before and after. Research shows that just a few minutes of movement improves mood and calms,” writes Shonda Moralis.
4. Disconnect from the media
In a stressful situation, the expert advises deliberately spending more time away from screens and the flow of news. Of course, some information may be vital and necessary. But if you devote too much time to it, it becomes counterproductive and causes anxiety.
5. Disable Autopilot Mode and Relax
“Take a few deep breaths and look around. List five things you see around you, four kinds of sound you hear, three actual sensations, two things you smell right now, and one taste that you have on your tongue right now.”
6. Play
What did you like to play as a child? What have you always wanted to try? What brings joy and fascination? You can start drawing. Play «crocodile» with the family. Turn on the music and dance, turning off the inner critic and completely surrendering to the movements that bring pleasure.
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Stop when emotions overwhelm. Return to the here and now. Stop acting in turmoil. Having become daily habits, these practices will help us return to ourselves and not lose contact with ourselves in a difficult period of life.
Coauthor: Shonda Moralis is a psychotherapist and author of Breathe Mom Breathe: Mindfulness XNUMX Minutes for Busy Moms.