Feeling mentally foggy and physically sluggish is all too familiar for many of us. Our on-the-go lifestyles may make us feel productive, but when pushed too far, our accomplishments can come at the expense of our health, vitality and even spiritual well-being.
Finding that delicate balance of living a fulfilled life, yet prioritizing time to rest, is an important part of our philosophy in caring for you. Discovering opportunities for both mental and physical rest might not be as challenging as you think.
For most, feeling tired or worn down might make you think you need more sleep. While quality sleep is critical to feeling whole, rest is so much more than your nightly hours of shut-eye.
Rest involves your whole being, not just your body. With complete and regular rest, you will restore your health, enhance your performance and achieve an amazing sense of wellness. So many small — but impactful — bouts of rest can be incorporated into your everyday routine.
Here are some tips to add more rest into your purpose-driven life:
1. Take a Silent Moment of Gratitude
Living in the moment is easier said than done. But in doing so, it helps calm your body and mind, allowing you to take a brief break from the daily stressors all around you. Being mindful of peaceful moments can help restore balance and make you feel whole.
2. Take a mental inventory of your thoughts, or self-talk.
Are they about the future or your current moment? If they’re about the future and you're feeling tense, take a mental break. Think about the moment, connect with your present feelings, see what's surrounding you and ground yourself by thinking about what you are grateful for today. This practice can zap physical and emotional stress, putting your body and mind at ease.
3. Take a Time Out
Removing yourself from a stressful situation or anxious environment might be all you need to take a mental and physical break. Think of it as your own little “time out” to connect with your thoughts, feelings and body. You can also use this time to do some deep breathing exercises, mindful meditation or practice progressive muscle relaxation. Other ideas include doing something like listening to a song or two, a crossword puzzle or you can read something inspirational like a short verse — anything that works to ground you and bring you fully into the moment.
Want to try a breathing exercise to help center you physically and mentally? Try belly breathing with these easy steps:
- Lie on your back with your knees slightly bent and your head on a pillow.
- You may place a pillow under your knees for support.
- Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
- Slowly inhale through your nose, feeling your stomach pressing into your hand.
- Keep your other hand as still as possible.
- Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.
4. Plan a Vacation
If you can't remember your last vacation, now may be the time to consider planning one. Whether it's a local staycation or a visit with family, vacations of any length help us to pause our daily lives and stressors. It opens our eyes, senses and perspectives to a new place, and it allows us to appreciate what we have to “come home to.”
5. Take a Nap
In many cultures, "biphasic sleep” — which includes two separate periods of sleep every 24 hours, with one in the afternoon and one at night — is the norm. While napping might not be realistic for you every day, there’s a long list of studies showing that napping can:
- Boost memory
- Enhance productivity and concentration
- Increase alertness
- Improve mood
- Stimulate creativity and problem-solving
- Decrease risk of heart disease
- Strengthen the immune system
- Decrease stress
6. Avoid Caffeine
If you're feeling overly anxious, stressed or jittery, caffeine can put more physical and mental stress on your body. If you're worn down or tired, look to the strategies above to rest your body. Or, get an energy boost the healthy way by drinking a nutrition-packed smoothie or some extra water to get your recommended 11.5 cups of fluid per day for women and 15.5 cups for men. You might be surprised that this alone can improve your mental alertness and energy levels.
Your Whole-Health Care Team
If you're seeking more information on how to prioritize rest and feel your best, talk to your Primary Care Doctor to get recommendations on what you need to do to feel whole. Call the Member Experience Center at 855-747-7476 so we can help you schedule an appointment.