“I wish I smoked!”
I heard that in a conversation with
a friend. Who says that?! It was the first time I had heard that.
“Why?” I asked, not showing my
surprise.
“Because then I’d get to have
breaks every few hours to calm my nerves,” my friend replied. “The rest of us
have to just keep on working.”
“Hmmm, you have a point there,” I
answered.
No breaks. No matter if you’re a
Type A or not, that’s a drag. Smokers get a break, non-smokers don’t.
Well, how about you take a
non-smoke break, a calm-myself-down break? A soul break. We’re too rushed, we react to pressure all around us
and don’t take time to smell the roses. As a result, we are anxious much of the
time. Anxiety is America’s number one mental health problem in recent years, surpassing
depression.
So, how do we take a soul break? Without nicotine?
Here are some suggestions.
1. Deep
breathe. Taking 4-8 deep breaths, from your diaphragm, like your music teacher
used to tell you, does wonders for calming an anxious soul. I count to 4 when
inhaling and 6 when exhaling. Some folks like to breathe in through their nose
and out through their mouth. Use whatever works for you.
2. Visualize
a tranquil scene. What colors do you see there? What sounds would you hear?
What would you feel on your skin, temperatures and textures? What would you
smell? If you were going to eat or drink something associated with this beautiful
place, what would it taste like? Let yourself enjoy this quiet place for a few
minutes.
3. Do
a mindfulness exercise: Notice 5 colors. Now notice 5 sounds. Now take your hands and notice 5 textures (e.g.
smooth, rough) in the clothing or furniture around you. Next, think of 5 things
you are thankful for. It’s amazing how this little exercise will calm you, and
it takes just 2-3 minutes.
4. Meditate
on nature. What do you see that is beautiful? Clouds, trees, the leaves on a bush.
Even in the dead of winter in Minnesota, there is something lovely to notice.
5. Progressive
Muscle Relaxation. Starting with your hands, tense and relax each set of
muscles. Pay particular attention to your jaw, your neck, and your mid-section.
This can last as long as you want it to. It’s a good one when you can’t get to
sleep.
6. Meditate
on a Scripture or some inspirational quote. Maybe something from a song. Just stop long enough to clear your mind and
harken back to that saying and it will keep you centered on the Lord in the
midst of a hectic day.
When we are stressed, our bodies
produce excess adrenaline, which is harmful. Dr. Archibald Hart, in his
excellent book The Hidden Link Between
Adrenaline and Stress says this: “Adrenaline surges should not be allowed
to continue beyond the immediate legitimate emergency that provokes them. As
soon as possible... you should bring down your level of arousal.” (p. 132) He
suggests self-talk to do this:
“What is really important in life?
If I hurry, will I get the friendships and respect of others that I long for?
Look around at the faces of others. Are they missing something? Slowing down
will give me an encouraging word to say to them…”
Heart attacks, strokes, and other
complications are the result of adrenaline overload. Earlier this year I had a
stroke, and have been learning to slow down ever since. Don’t wait until you
are forced to! Stop, take a soul break every few hours. It is really very rewarding, and you’ll
work smarter than those nicotine addicts you were envying before!
