For many hardworking Americans right now, just getting through each day is a stressful challenge.
We each have jobs we must do to keep food on the table, a roof over our heads, and loved ones to care for in our individual worlds. Most of us also have hopes and dreams that we tend to for our families and the communities we live in. That includes our country as a whole.
Achieving future hopes and dreams of any kind these days requires us to pay attention to constant news reports and do all that we possibly can to protect our democracy. Many of us are pushing back against the current threats to it by making our voices heard: signing petitions, calling and emailing our elected officials, joining grassroots organizations, and supporting legal challenges against controversial policies.
The stress of forging ahead through all this can be overwhelming. To survive it, we need to stay in tip-top shape physically and mentally.
Even if you personally don’t have time to work out every day at the gym or meditate fully every morning, try to carve 20 minutes out of your day to give yourself a refreshing break. According to the Mayo Clinic, just a few minutes of daily exercise and stress relief activities can have a big impact on your wellbeing, and the positive effects are cumulative.
Try this quick, 20-minute “Brain Wash” – (the good kind, not the bad kind that’s going around right now.)
To begin, create a cone of digital silence around yourself – no screens, no notifications. Then:
5 Minutes of Mindful Breathing: Start with some deep, mindful breathing exercises. Sit comfortably, close your eyes, and focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help calm your mind and center your thoughts.
10-Minute Nature Walk: If you have access to a park or a green space nearby, take a leisurely walk, even if it’s only around the block. Leave your phone behind or put it on airplane mode. Just enjoy the sights, sounds, and smells of nature. And the vitamin D from the sunshine will lift your mood instantly.
5 Minutes of Physical Exercise: Choose a quick workout that you enjoy. It could be yoga, stretching, or a high-energy workout. Physical activity releases endorphins, which can help clear and calm your mind and boost your energy levels.
This 20-minute brain wash will elevate your spirit and prepare you to face the day with renewed energy. You can even split up each segment over the course of a busy day or combine them to save time. But any additional time you can devote to this kind of self-care will multiply the benefits you’ll feel.
Taking care of ourselves is essential to being able to continue our lives on an even keel.
Photo: Envato.elements.com
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