2 Minute Self Care Techniques
By Jenn Bovee, LCSW, CRADC, CCTTPII, CCHt
EMDRIA Certified
EMDRIA Consultant In Training
People often scoff at the topic or subject of self-care. There are some people who abhor the words “self-care” and believe it disempowering. To save time and space (and to keep this blog from being 3000 words) I’m going to use the words self-care for simplicity's sake. We admittedly live in a fast-paced world, where social media is such a predominant factor in so many people’s lives, that taking care of ourselves can feel like a luxury instead of a priority.
One of the biggest myths of self-care is that it requires money or a huge chunk of time. There are plenty of self-care techniques that can be done in less than two minutes, fitting seamlessly into even the busiest of schedules. Whenever someone tells me they don’t have any time to engage in self-care, I become skeptical. The reality is that most of us have at least two minutes that we waste mindlessly on social media, scanning the pantry, shuffling papers, etc.
The suggestions I have for engaging in two-minute self-care include the list below. My recommendations are to pick one or two that feel the best for you. Remember that this is all about you, not anyone else! I want to caution you against attempting to use this list as a checklist where you can walk away and say you accomplished this. Instead, find a few that would enhance your well-being.
Deep Breathing: Take a moment to focus on your breath. Inhale deeply through your nose for a count of four, hold for four, and exhale for four. This simple exercise can instantly calm your mind and reduce stress.
Positive Affirmations: Stand in front of a mirror and repeat a positive affirmation to yourself, about something that you want to feel, such as "I am capable and resilient." This practice can boost your self-esteem and set a positive tone for the day.
Stretch It Out: Do a couple of gentle stretches to relieve tension in your body. Reach your arms overhead, do a seated twist, or touch your toes. Stretching increases blood flow and promotes relaxation.
Gratitude Practice: Take a moment to jot down three things you're grateful for. Practicing gratitude can shift your focus from negativity to positivity, improving your overall mood.
Mindful Sip: Brew a cup of your favorite tea or coffee and savor each sip mindfully. Focus on the taste, aroma, and warmth, allowing yourself to be fully present in the moment.
Desk Detox: Clear your workspace for a clutter-free environment. A tidy space can enhance your focus and productivity, reducing stress in the process.
Power Pause: Step away from your tasks for a quick power pause. Close your eyes, take a few deep breaths, and allow yourself to reset before tackling your next challenge.
Mini Meditation: Find a quiet spot and close your eyes. Focus on your breath or a calming word, like "peace" or "relax." Even a brief meditation can help clear your mind.
Quick Visualization: Take a mental vacation by visualizing a serene place, whether it's a beach, forest, or mountaintop. Immerse yourself in the details to quickly escape stress.
Self-Compassion Break: Place your hand on your heart and offer yourself kind words, such as "May I be kind to myself" or "I deserve happiness." This practice cultivates self-compassion and self-love.
Hydration: Drink a glass of ice-cold water. Staying hydrated can have an immediate positive impact on your well-being.
Smile: Smile for no reason. It can trigger the release of feel-good chemicals in your brain.
Self-Massage: Gently massage your temples, the back of your neck, or your hands for a brief relaxation moment.
Laugh: Watch a funny meme, video, or recall a humorous memory to have a quick laugh. Laughing often releases endorphins and is so healing for many people. The more we experience stress, the less often we tend to laugh
Desk Stretches: If you are at a desk, do simple stretches like wrist circles or ankle rotations to alleviate stiffness. It can be so detrimental to our bodies if we are just frozen at our desks.
Listen to music: Put on a favorite song or a calming instrumental track and let yourself unwind for a minute or two. When we experience stress, it’s often necessary for us to eliminate that survival energy from our body. Dancing is a good way to do that.
Remember, self-care doesn't have to be time-consuming to be effective. These brief techniques can make a big difference in your overall well-being. By incorporating these practices into your routine, you'll be better equipped to navigate the challenges of daily life with a calm and centered mindset. Prioritize yourself and make self-care a part of your daily habits, even if it's just for two minutes at a time.
If you need some help establishing or implementing some self-care or enhancing another area of your life, feel free to check out our providers here: https://www.thementalwellnesscenter.com/providers
If you are ready to schedule an appointment with one of our providers feel free to contact our office at 309-807-5077 or email us at Info@TheMentalWellnessCenter.com