The Power of Pause: How micro-moments of rest can recharge our resilience

By Dr. Yvette Miller, MD, ABIHM , American Red Cross medical officer

"Just let me rest my eyes." I heard my mother say these words countless times after arriving home from work, before starting her second job of being 'Momma.' After long days, she would sink into her armchair for 15 minutes of quiet restoration, emerging refreshed and ready for homework help, dinner prep, and our endless stories.

Those childhood observations taught me a powerful lesson about self-care. When my own migraine headaches proved resistant to conventional treatments, I found healing in the same simple remedy my mother practiced — intentional rest. Now I too whisper, "Let me rest my eyes."

As a physician, I'm often asked about my self-care routine. I start each day with prayer, HeartMath (a heart-focused breathing meditation), and Qigong, which are traditional Chinese medicine movement practices. These techniques help center me and strengthen my focus on my mission of advocacy for vulnerable communities. Even on the busiest days, two minutes of HeartMath can make a difference in my overall sense of calm and well-being.

My wellness practice has grown to include journaling, dance, outdoor time, massage and relaxation techniques — most requiring only the investment of time, not money. Science shows that just a few minutes of deep breathing can lower heart rate, reduce blood pressure, and ease anxiety. Similarly, limiting social media to 30 minutes daily can significantly boost mood and decrease depression and anxiety.

The beauty of self-care lies in its personalization — each person discovers what resonates with their life. As my mother knew, these moments of rest aren't selfish pauses — they're powerful investments in our capacity to show up fully for the life we want to lead.

When we prioritize our own wellbeing, we strengthen our ability to serve others. One powerful way to transform personal wellness into community impact is through blood donation.

Black Excellence is in Our Blood

Blood and platelet donations are vital in supporting patients with sickle disease undergoing gene therapies, stem cell transplants, and those in need of regular blood transfusions to alleviate pain and help manage their disease. Commemorate Black History Month by rolling up a sleeve to give blood or putting on a Red Cross vest to volunteer. Make an appointment to donate blood on the Red Cross Blood Donor App or by visiting RedCrossBlood.org/OurBlood. Sign up to become a Red Cross volunteer at RedCross.org/Volunteer or call 1-800-RED CROSS (1-800-733-2767).

Those who come to give blood, platelets or plasma from Jan. 27–Feb. 28 will receive a $15 e-gift card to a merchant of choice. Additional details can be found at RedCrossBlood.org/Flurry.