The Benefit of Breaks
Now that Thanksgiving break is in the rearview mirror, the countdown to the new year has officially started! During this time of excitement and anticipation, I wanted to take a moment to acknowledge some of the challenges this time of year can bring to our management of stress.
As many of us head toward time off at the end of the year, work deadlines, commitments, and the pressure for us to meet them mounts. Simultaneously, a whirlwind of festivities and obligations at home builds rapidly. As a byproduct of this acceleration of activity, stress can take over.
This time of year can be especially stressful for us with a final push to get work or personal goals done before the break. On top of that, the days are shorter, nights are longer, and we all are faced with reflecting on the year that has passed, while setting sights on what is to come. Burnout, which is described as mental, physical and emotional exhaustion, tends to be at an all time high at this point.
Navigating through this time of year encapsulates the pressure we all face to manage the expectations we have both in life, and for each other, while also underlining the difficulty that can come up when transitioning between items on our complex schedules and routines.
Despite the challenges and stress that are inherent during this busy season, recognizing the benefits of breaks can be crucial to our overall well-being. Giving ourselves “micro breaks” on a regular basis, rather than waiting only for a lengthy break at the end of the day or year, has been shown to reduce stress, improve concentration, and benefit our physical and mental health.
One example of taking micro breaks is by using the “Pomodoro Method”. This is a time management technique that we can use to split up a task we need to complete. The method suggests working on a task for 25 minutes, and then following that period of work up with a short five minute break. It works best if you use that break time intentionally. Do some stretches, have a healthy snack, maybe even meditate for a moment.
We can translate the Pomodoro Method, or “micro breaks”, into our daily lives and find ways to incorporate short breaks throughout our everyday tasks and responsibilities.
Consider these four types of breaks:
Physical: exercise or movement. Try taking a five minute walk or stretch.
Social: connect with friends and family. Give someone a call or send a text. Maybe allow yourself to connect over social media– just be sure to keep an eye on your time!
Mindful: practice a brief guided meditation or breathing exercise.
Creative: engage in a pleasurable activity like a hobby or personal interest.
Beginning to incorporate breaks can feel hard at first, especially if it is not a part of our typical time management or self-care routine. Start by incorporating breaks into your personal and family schedules. Reflect on your responsibilities, and come up with a plan for managing potential stress by incorporating breaks. Try to remind yourself that breaks actually help you to be more productive in the end. Lastly, try practicing these strategies with friends, family, or coworkers.
Amidst the hustle and bustle of this season, breaks can be increasingly valuable respites as we make our way through the many obligations and pressures we face every day.
For further guidance or support on integrating these strategies, or if you have concerns about your stress management, consider reaching out to myself for a free 15-minute phone consultation to see how therapy can help.
Happy Holidays and Happy New Year!