4 ways I take mindful breaks as an anxiety therapist
One week earlier this year, I decided to challenge myself to prioritize taking mindful breaks once a day, every day. I approached the challenge differently each day, and had different experiences and benefits based on my approach. Let me break this down and share my observations, and how you can give this challenge a try, too.
What is a mindful break?
First, let’s explore the meaning of a “mindful break.” For anyone not familiar with the idea of mindfulness, it’s defined as the quality or state of being conscious or aware of something. Mindfulness practice can be a great support for some people, particularly in coping with anxiety and supporting emotional regulation. In this context, there’s a general theme of mindfulness overall, as I made a conscious effort to be present and attuned to my body while I took these breaks. I also made the choice to be off my screen (other than recording brief video clips), and be away from my laptop/ work mode.
What steps did you take to prepare?
All I did to prepare for these activities was make sure I had time and space set aside in my work schedule and my brain. I didn’t want to be distracted by other things or rushed for time, because I knew that might take away from my experience and ability to be immersed in the process.
What activities did you do to take mindful breaks?
I landed on 4 different activities throughout the week, with the goal/priorities that I previously mentioned. I didn’t necessarily decide in advance, but allowed my mind and body to be pulled in the direction I needed at the moment in time.
Stretching
The first break I took was spent stretching. I was working in-person, with limited resources in my office, so I decided to do something easy and body-based, that didn’t require any additional items/equipment. As someone who sits all day, stretching can be a great ritual to release some of the physical and emotional tension in my body. I spent maybe 10-15 minutes stretching, making sure I tried to hit various areas of my body while still letting the movement flow.
Studies show there can be mental health benefits of stretching- including increased serotonin levels, reduced stress, enhanced focus, and increased calmness (Colorado State University, UT Physicians). Doing this in the middle of the day allowed me to experience a slight mood boost, while also supporting my mental focus for the rest of the day. It also helped me physically, as I noticed feeling more comfortable and relaxed in my body as well.
Sitting in the sun
The second break I took was a time where I was low on energy, but still wanted to do something. I have a small porch, so I decided to sit outside for a little while, just tuning into myself and my environment. It was a warm enough day to be outside comfortably, which is something I wanted to take advantage of.
It’s probably a given for most of us that spending time outside, specifically with access to sunlight, is usually beneficial to emotional wellness. Many studies show improved mental health, and decreased anxiety/depression with more sun exposure. More specific benefits may include increased vitamin D, serotonin, improved sleep, and lower blood pressure (Tri-City Medical Center). For me, I definitely felt a bit lighter and connected to myself as I went about the rest of the day. While I can’t judge the other specific benefits, I definitely believe this, as someone who experiences some elements of seasonal-affective disorder.
Creating art
As an art therapist, artist, and all around creative person, this might be my personal favorite way to take a mindful break. Whether you’re doodling with pen on paper, creating an expressive painting, or anything in-between, making art can have a significant positive impact on your mental health. This was an obvious choice for me as a means of taking a break, although I will admit, I often neglect to make time for my own creative process.
I could go on and on about the mental health benefits of art and art therapy, so I’ll spare the details here (check out some of my other blog posts to learn more) and just tell you that it works! Art is a way of knowing, connecting, and expressing the unspoken and unspeakable, the deep emotions and sensations we feel, and a way to find and create meaning and purpose everyday.
On this particular occasion, I was completing an image I had drawn with watercolor pencils by going back in and using water to finalize the imagery. It was short and sweet, but even the movement of the paintbrush with the water felt soothing and mindful for me.
Walking
Last but not least, my final break of the week was spent walking on my walking pad. At the time of doing this, it was spring, so the temperatures were varied, and on this particular day it was cold. If accessible, I try to take walks outside, due to the combination of the movement and aforementioned benefits of sunlight. I love to listen to music or podcasts on a walk, but you can also just tune into your surroundings and notice the 5 senses.
As you probably already know, movement/exercise has incredible mental health benefits. As an athletically challenged person with various chronic health issues, walking is the most comfortable and accessible form of movement for me personally. I recognize that in many ways this may be a point of privilege, so I encourage you to consider what works best for you personally. The American Psychological Association (APA) states that even moderate amounts of exercise/walking has positive mental health benefits and reduces overall rates of depression. And that’s not even to mention the physical health benefits for your heart, lungs, disease prevention, etc.
Overall takeaways
These 4 mindful break activities are some of my favorite and most-trusted, but you should always take my advice with a grain of salt. Find what feels comfortable and what you know works best for you. Feel free to give this a try, create your own challenge to try out 4 different activities next week, and see what works best. Be sure to notice the emotional and physical impact of each one, and maybe even journal about your experience. It was super helpful for me to look back on this afterwards, as it helps me better understand myself and what works best for me. Even as a therapist, I’m not always the best at remembering to take mindful breaks, so I hope to continue to challenge myself in this way.
Having questions or don’t know where to start? If you’re a busy, stressed, or anxious person who also struggles to take breaks, I’m currently accepting new therapy clients in Maryland, Colorado, and South Carolina. You can schedule a free consult call here or contact me for more information here!
Elizabeth Allen, LCPAT, LPC, LGPC, ATR-BC
Creative Pathways Counseling
