As a business owner I always find a way to go the extra mile for my clients, whether is through my services or just by giving them some extra entrepreneurial life tips. During this challenging time I think everyday on how to help my clients, and what do they really need at this time. I am certain, one thing that would be helpful at this moment is tips on how to manage their mental health during the pandemic. Although, it is a topic not related to my service spectrum, it is a helpful information to support the well-being and productivity of my clients.
I reached to a local wellness expert, Monica Daza-Stephan a certified Yoga and Ayurveda Therapist. She provided us with the following tips to strengthen our mental health:
TIP #1. Practice mindfulness: Taking a pause during the day can be a very powerful practice. S.T.O.P. is an exercise that you can integrate to expand mind awareness. The acronym stands for:
S -> Stop! Whatever you are doing, take a pause.
T -> Take a breath to connect to the present moment.
O -> Observe. Assess the situation inside and out. Notice where your mind has gone. How are you feeling? How is your physical body feeling?
P -> Proceed with compassion. Ask yourself, what do I need right now?
Perhaps you notice tension in your shoulders or your jaw has tightened. Maybe your thoughts are racing. Proceed by making a sensible self-care choice. Begin with stretching, or taking a short walk or drinking a cup of tea. The more you practice S.T.O.P. during the day, the more space you create to cut out the bad habit of going on auto-pilot mode and switch to a being-mode.
TIP #2. Practice To Empty The Mind: This practice, also known as Body Scan Meditation, is an easy-to-follow practice. Begin by sitting in a comfortable chair, lean against the back of the chair, rest your hands on your thighs, feel the rhythm of your breath from your abdomen, keep your eyes gazing downward.
As you breathe in and out, connect to all the parts of your body. As you breathe in, say “Re” and as you breathe out, say “Lax”. As you repeat, Relax, feel your breath all over your body: feet, ankles, calves, knees, thighs, bottom, pelvis, abdomen, chest, lower back, sacrum, shoulders, upper arms, elbows, forearms, hands, fingers one by one, neck, throat, back of the head, ears, and forehead. Include the tiny muscles around the eyes, nose, cheeks, tongue and mouth. This exercise could take five to ten minutes. Last, finish by repeating, "I now let go of all thoughts, all wants, all haves. I am thinking about nothing at all."
TIP #3. Let go of worrying thoughts: Your hands work like a magnet, pulling excess anxious thoughts and energy from your body. This activity will help you feel calm and content.
Start by rubbing your hands together, rapidly. With the flat part of your warm palm, place beside your opposite eye. Sweep the hand up and around your ear, down your neck and shoulder, down to the arm and fingers. Warm your hands again and repeat on the opposite side.
TIP #4. Avoid the consumption of brain-stimulating drinks such as caffeine and alcohol. Instead, drink a cup of invigorating teas, such as turmeric with cinnamon and ginger, or a matcha or peppermint tea. These options are a much healthier choice to reduce stress and help you focus.
Although these may seem like minor tips, they will go a long way in maintaining your mental health and improve your productivity at work.
Read about these and more practices here
Please remember to always get professional help when need it!