Power Up your Practices

Want the secret to resilience and mental health self-care? (well, one of them).

In these oh-so-challenging times we all MUST have some practices that support our mental well-being. If you do already have a mindfulness or meditation practice, or anything else you do that helps you cope, congratulations and please keep it up! (but also, read on for the power-up tweak).

If you don't, it's not as arduous or complicated as you might think to adopt some practices that can have a meaningful positive impact on your state of mind.

One key, though, is in the description of the activities I'm talking about. When you consider something a "practice" the implication is that it's not a one-off, but something you'll do regularly. And anything CAN be a supportive practice - anything you find helpful and that helps shift your mood.

There are lots of ways you can take care of your state of mind that don't risk treading into "woo woo" territory if that's not where you're comfortable. I did some brainstorming with a few clients last week and here are a few of the things that came up (all of which can be done in 5 minutes or less):

• Step outside and breathe fresh air. Even BETTER if you can go for even a short walk.
• Pat a pet.
• Run in place.
• 10 reps of pretty much any physical exercise.
• Call a friend or loved one.
• Spend a conscious moment (or more) looking at a treasured photo (of anything or anyone or anywhere that makes you happy).
• Put on some great music and take a dance break.
• Watch a funny or inspiring video.
• Hug yourself.
• Clean something (a sock drawer, a fridge shelf, anything that won't snowball into a bigger project!).
• Water your plants (and speak kindly to them!).
• Sing (even badly!).
• Take ten deep breaths. Even better if you try breathing in for 4 counts, hold for 4 counts and out for 7 counts and repeat that 10 times.
• Spend a few minutes on a hobby, craft or artistic pursuit (my doodle pages are rapidly filling!)

All of these activities are 1) calorie-neutral (or better!), 2) free, 3) immediately accessible, and 4) fast.

But here's the tweak.

Any positive, supportive practice becomes MORE SO with a self-acknowledgement. A conscious, mindful recognition of having done the thing and enjoyed it and noticing how it made you feel better. Even for those with an established practice - the self-acknowledgement and recognition of having taken the time increases the power and value of the activity.

So next time you're feeling the weight of the world:

• Step away from your desk/phone/computer/news feed.
• Do one quick thing from the list above or add your own.
• Give yourself credit for having done it and notice the shift in how you're feeling.

What can you add to the list of these easy, available mindset-shifting practices?

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