6 Tips on Taking Mental Breaks At and From Work
A lot of us feel like we must work. Because of the world we live in today…we kind of…must. Let’s face it: these bills are not going to get paid by themselves. Additionally, if we want to live a certain lifestyle, we need that job to maintain it. However, just because we have a job does not mean we are exempt from exhaustion, burnout, or potential irritability. Last year, I did a presentation to healthcare colleagues. And let’s just say…we all connected on that burnout. The need to work, and sometimes over-working ourselves, causes anxiety and even depression. Taking mental health breaks is needed!
Signs You Need a Break
First, we usually work for economic security. Also, working gives us a sense of purpose, like what we do at our job matters. However, sometimes we may not realize how much we could be exerting ourselves at work. On one hand, we could be underperforming; on the other hand, we could be taking on too many tasks. The following are signs that you need a mental health break:
Physical illness: if you notice that maybe you are becoming sick more often, there is a reason. If you are possibly overworking yourself, your body may become exhausted. Yes, there is a connection between our minds and bodies! Our mental health affects our physical health and vice-versa.
Changes in your mood: this can may anything between irritability being at work or with coworkers to feeling stressed. Maybe you are juggling between finishing work versus household tasks when you get home. Perhaps there are those times you bring your work to home. Other reasons could be having to compensate for others or not being acknowledged for the hard work you are doing.
Changes in appetite/eating habits: because of your work tasks, you find yourself skipping lunch to get things done. You feel the need to prioritize work over your lunch break. Another way is if you are emotionally eating because of the stress at work. This can become a coping technique. You should assess if this coping technique helps you move towards or away from the life you want.
Changes in sleep: you find yourself tossing and turning all night, causing lack of sleep. Your mind is ruminating on that workday or even what is awaiting you the next workday. It becomes hard to stay asleep. When you wake up the next morning, it’s that dreadful feeling again. You feel unrested and tired. That lack of sleep causes those changes in your mood. I can totally relate to not having slept well and feeling annoyed at any little thing at work.
Changes in work performance: maybe you lost your motivation. You lost your drive. Your boss or coworker notices you are underperforming. Maybe they also made you aware of the errors in your work, which may be unusual of you. Oppositely, everyone is seeing you stay beyond your usual hours. You think devoting yourself to your work will ensure financial safety or even keep you distracted from other stress.
6 Ways on How to Take a Mental Break
Mental health breaks will be vital for your psychological and physical well-being. If you are wondering how to take healthy breaks at and from work…I got you!
At work:
Take 2 (or more, if you are permitted) 5-10 breaks away from your work. This means away from your desk or station. How you choose to spend this time is up to you! I would recommend doing something that will relieve any tension or stress. This may be doing some muscle relaxation. That can help you feel connected to your body. It could also be something as simple as noticing your 5 senses. This can help you to engage with the world around you. Engaging is essential because there is a world, a life outside of your work.
Ensure you are eating your lunch…mindfully. First and foremost, make sure you have time allotted to eat your lunch. Do this away from your desk and laptop. This helps to ensure you are not eating while still doing work. The mindful part is extremely important! Mindful means taking your time to focus and appreciate that specific task…in this case, eating. We can easily take eating for granted, but it is a needed task for our well-being! Savor the texture, flavors, colors, smell of your food. It sounds weird but trust me. This habit can be applied in other aspects in your life, like connecting with your loved ones.
Reframing “but” to “and” in your thoughts. For instance, maybe you are having the thought “This can wait, but I feel anxious it won’t get done.” Reframe this to, “This can wait, and I feel anxious it won’t get done.” The first sentence dismisses anything in front of the “but.” The latter sentence acknowledges your feelings without dismissing what was in front of it by using “and.” The two clauses can coexist! Reframing maybe encourage you to not multi-task and not overwork.
From work:
Use your PTO/vacation time! I cannot stress this enough! You don’t need to have a planned trip/vacation, although this would be very nice, lol. Take that time off. Rest up. Engage in activities you enjoy. Be present with your loved ones. Time off will help with that mental recharge.
Similarly, use your sick days to take care of your body. We are all guilty of coming to work sick because there is too much to do. Or maybe you didn’t feel “too” sick and thought you could handle the day. It is important to listen to your body! Your body needs that rest. Therefore, your body needs you to give it the opportunity to get better. You can’t drive a car without gas (or electricity). Likewise, your body needs to refuel/recharge to keep going.
Last, but not least – leave work at work. And do not feel guilty about it! Your home is your sanctuary. Bringing work to home can feel confusing and can make your body or mind feel at an unrest. As a result, his boundary is needed and healthy.
In general, mental health breaks are vital to your life and well-being. Taking mini breaks is much better than taking no breaks at all. You deserve it. Working a job can feel exhausting. Give your mind and body the rest it needs. Permitting yourself that grace to take a break (to and from work) can make a difference for you.
If you have trouble managing through the exhaustion, burnout, and/or responsibilities of a job, it may be helpful to seek an anxiety therapist. An anxiety therapist may provide support and tips you need while getting the root of the difficulty.