How to Build Mental Health Breaks into a Busy Day

2024-11-07

ShedRx

It’s easy to fall into the trap of constantly running on empty. With work deadlines, family responsibilities, social obligations, and the never-ending to-do lists, it can feel like there’s no time to pause and recharge. However, ignoring your mental health in the name of productivity is a recipe for burnout. Just as your body needs physical rest, your mind needs breaks to function at its best.

The good news is building mental health breaks into your day doesn’t mean you need hours of free time or complicated wellness routines. You can make small, intentional changes that can have a huge impact on your mental and emotional well-being. Here’s how to build mental health breaks into even the busiest of schedules.

1. Prioritize Self-Care—Even in Small Moments

The first step in integrating mental health breaks into a busy day is to recognize that your well-being matters. It’s easy to feel like self-care can wait until after the big project is done or when you have a free hour to indulge in a spa day. True self-care, though, is about incorporating small moments of rest throughout your day, not just occasional luxurious breaks.

Simple self-care practices to try:
– Deep Breathing: Take 2-3 minutes to do deep breathing exercises whenever you feel stressed. Try a technique like box breathing (inhale for 4 counts, hold for 4, exhale for 4, and hold for 4).
– Stretching: A quick stretch can alleviate tension and help you focus. Stretching for just 5 minutes can relieve stiffness and reset your body after long periods of sitting.
– Mindful Eating: Try to make mealtimes an intentional break. Rather than eating while working or scrolling through your phone, take a few minutes to savor each bite. It can help ground you and provide a mental reset.

Tip: Schedule these small self-care practices into your day, much like you would an appointment. Set reminders on your phone to check in with your body and mind.

2. Micro-Breaks for Mental Clarity

When you’re deep into a task or project, it’s easy to lose track of time. However, without periodic mental resets, productivity can actually decrease. Studies show that taking short breaks throughout the day helps improve focus and prevents burnout.

A micro-break is a quick break that lasts anywhere from 30 seconds to 5 minutes. You can fit them in between meetings, while waiting for your coffee to brew, or during a lull in your work. The key is to stop thinking about your work and engage in something different—something that refreshes your mind.

Examples of micro-breaks:
– Close your eyes and breathe deeply: This is a super simple technique that can immediately reduce stress and refocus your mind.
– Take a quick walk: If possible, step outside for a few minutes, get some fresh air, and stretch your legs. The change of scenery will do wonders for your mood.
– Listen to music or a podcast: Put on a song that makes you feel relaxed or energized for a few minutes. Alternatively, listen to a short podcast episode that takes your mind off work.
– Do a mental reset: Take a few minutes to step away from the task at hand and mentally focus on something unrelated. You might visualize a peaceful place or try a guided meditation.

Tip: Use a timer to remind yourself to take these mini-breaks. The Pomodoro Technique, for example, encourages 25 minutes of focused work followed by a 5-minute break for maintaining mental clarity.

Your mind is always there as a resource to use as a calming source. Taking some deep breaths, reconnecting to yourself, and focusing on a calming place or mantra can give you a moment of peace or clarity.

3. Mindfulness and Meditation

Mindfulness doesn’t always have to mean sitting cross-legged on the floor with your eyes closed for 30 minutes. It’s about being present in the moment and creating space for mental clarity. Even on the busiest days, you can practice mindfulness for a few minutes to help reduce stress and boost mental health.

Quick mindfulness practices:
– Mindful Breathing: Focus on your breath for just 1-2 minutes. Pay attention to the sensation of air entering and leaving your lungs. This simple practice can lower anxiety and calm your mind.
– Body Scan: Take a moment to check in with your body. Notice any areas of tension and then consciously release them. A body scan can help you identify stress before it builds up.
– Five Senses Exercise: Pause and take in your environment. What do you see, hear, smell, taste, and feel? Engaging all five senses grounds you in the present moment, rather than feeling overwhelmed.

Tip: Some mindfulness apps offer guided mental exercises that can be done in just a few minutes. You don’t need a lot of time to see benefits.

4. Create Buffer Zones Between Tasks

One of the most exhausting parts of a busy day is the transition between tasks. Moving from one responsibility to another without any pause can create mental fatigue. That’s why creating buffer zones between activities is key to maintaining mental health.

These “buffer zones” are short intervals of time where you intentionally slow down and reset before jumping into your next task.

How to create buffer zones:
– Take a short walk between meetings: If you’re working from home or the office, step outside or walk around the block before/after meetings to reset your energy.
– Do a quick mindfulness exercise: Before moving on to a new task, take 30 seconds to close your eyes and reset. Simply breathing deeply or doing a mini-meditation can refresh your mind.
– Set a clear end point for each task: Before moving on, take a moment to mentally close the chapter on the task you just completed. This helps you transition into the next one with a fresh mindset.

Tip: Use your calendar to intentionally schedule “buffer times” between tasks or meetings. Treat them as important as any meeting or deadline.

5. Move Your Body

Exercise is one of the most effective ways to combat stress and improve mental health. Regular physical activity increases endorphins (the brain’s “feel-good” hormones), reduces stress, and improves sleep. On busy days, finding time for a full workout can feel like a challenge. That’s why it’s essential to build movement into your day in small ways.

Quick ways to get moving:
– Take the stairs instead of the elevator.
– Stretch or do yoga for 5-10 minutes between work tasks.
– Do a “deskercise”: Try seated leg raises, arm circles, or chair squats to get your blood flowing.
– Walk during phone calls: If you’re on a call and don’t need to be on video, walk around while you talk. It’s a great way to sneak in steps without interrupting your work.

Tip: Set a reminder every 1-2 hours to stand up, stretch, or walk. It’s easy to get absorbed in your work, but your mind and body will thank you for moving.

Never underestimate a quick walk. This not only gets your body moving, but if you’re able to take it outside, you can get some fresh air, as well.

6. Engage in a Creative Activity

When we think of breaks, we often imagine doing nothing. However, sometimes, doing something creative or engaging can refresh our minds more than simply zoning out.

Engaging in a creative activity helps you break free from the monotony of the workday, which in turn can improve focus and productivity.

Creative activities to try:
– Doodle or draw: Even if you’re not an artist, doodling can be a great way to relax and reset.
– Write in a journal: Spend a few minutes jotting down your thoughts or reflecting on your day. Journaling can help clear your mind and manage stress.
– Play an instrument: If you’re musically inclined, a few minutes of playing music can help you reconnect with yourself and release tension.
– Do a puzzle: Engage your brain in something different by working on a puzzle for a few minutes.

Tip: Keep your creative tools nearby (like a notebook, sketchpad, or puzzle app) so you can easily tap into these activities during breaks.

7. Set Boundaries Around Work and Social Media

With technology always at our fingertips, it’s easy to feel like we need to be “always on.” Constantly checking emails, social media, or responding to messages can feel overwhelming. Setting clear boundaries around work and social media use is essential for maintaining mental health.

Ways to set boundaries:
– Turn off notifications: Silence unnecessary notifications so you’re not constantly interrupted during your breaks.
– Designate work-free zones: Set specific times or places where you won’t check emails or work-related messages, such as during meals or right before bed.
– Limit social media time: Set a timer for how long you’ll spend on social media or use an app to keep your screen time in check.

Tip: Use the “Do Not Disturb” mode on your phone during breaks or outside of working hours to give your mind the space it needs to relax.

Conclusion

Building mental health breaks into your day isn’t just a luxury—it’s a necessity. Taking time to pause, reset, and engage in mindful practices can help you stay grounded, improve your productivity, and prevent burnout. Whether it’s through short micro-breaks, movement, mindfulness, or creative outlets, there are many ways to integrate mental health breaks into your routine, no matter how busy your day is.

Start small, be intentional, and remember that taking care of your mental health will ultimately help you perform better in every area of your life. So, give yourself permission to take those breaks. Your mind and body will thank you.

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Hi, I’m Beth! I’m a certified health coach and group personal trainer with over a decade of experience. I specialize in nutrition and have carved out a unique niche in medical weight loss, creating tailored, effective plans that deliver real results. My approach focuses not only on achieving short-term goals, but also on building lasting health and longevity for my clients. My expertise and strategic guidance provide a clear, sustainable path to a healthier life. I hope the following will help you to do just that!

Beth, a ShedRx health coach
Beth, a ShedRx health coach

The holidays are a time of joy and celebration, but they can also bring extra demands on our time and energy. With the busy social events, festive meals, and family gatherings, it’s natural for routines to be tested. If you’re on a GLP-1 weight-loss journey, it can feel especially challenging to prioritize workouts, healthy meals, and consistency with your goals. The fun of the season combined with the allure of delicious holiday treats may make it feel like staying on track requires extra effort. 

Here’s the good news: With a little planning and creativity, you don’t have to let the holiday bustle throw you off course. It’s absolutely possible to embrace the holidays while staying aligned with your goals. Here are some tips to help you enjoy the season without compromising your progress:

1. Incorporate Movement Throughout the Day

You don’t need to carve out hours at the gym each day to stay active during the holidays. Try splitting up your movement—morning stretches, a walk at lunch, and some light yoga in the evening can do wonders. Even if you’re on a tight schedule, simple steps like taking the stairs instead of the elevator can add up quickly. Movement is about consistency, not duration, so make it a habit that fits naturally into your day.

Quick Tip: Set a timer every couple of hours to remind yourself to take a 5-minute break and move your body, whether it’s a quick walk or some light stretching!

2. Meal Prep Like a Pro

Holiday meals and treats can quickly throw off your healthy eating, but a little preparation can make all the difference. Dedicate some time each week to prepare your meals so healthy options are always within arm’s reach. Stock up on grab-and-go snacks like chopped veggies, boiled eggs, or protein shakes to resist temptation when hunger strikes. When nutritious food is ready to grab, you’re less likely to fall into the trap of unhealthy choices.

Quick Tip: Block off an hour on Sundays to batch-cook your meals and snacks and organize them in individual containers. That way, you can enjoy nutritious meals without scrambling during the week!

3. Prioritize Protein

Feeling full and satisfied makes it easier to avoid overindulging in holiday sweets. Make protein a priority in every meal and snack which helps maintain stable blood sugar levels and keeps cravings in check. Whether it’s a turkey lettuce wrap, a protein shake, or a grilled chicken salad, protein should take center stage in your holiday meals to help you feel satisfied and energized throughout the day.

Quick Tip: Pack a handful of protein-rich snacks like roasted chickpeas or a protein bar in your bag to keep hunger at bay and stay on track.

4. Create Small Rituals to Stay Grounded

Even in the excitement of the holidays, creating small rituals can help you stay focused on your goals. Whether it’s a 5-minute morning meditation or an evening stretching routine, these rituals serve as reminders of what’s important. Even a few minutes of mindful breathing or stretching can reset your energy, making it easier to stay on track with your wellness goals.

Quick Tip: Set a daily alarm for a 3-minute “wellness break” to give your mind and body the attention it needs.

You don’t have to let the holiday business ruin your progress. It’s totally possible to celebrate while staying on track with your goals.
You don’t have to let the holiday business ruin your progress. It’s totally possible to celebrate while staying on track with your goals.

5. Hydrate with Purpose

Holiday beverages like hot chocolate, eggnog, and festive cocktails can sneak extra calories and sugar into your diet. Make sure you’re staying hydrated by drinking plenty of water throughout the day. Alternating between your holiday drinks and water will help balance out the extra sugar and keep your energy steady. Hydration is key to maintaining focus, reducing cravings, and supporting overall wellness.

Quick Tip: Carry a reusable water bottle with you everywhere you go and drink a full glass of water before indulging in any holiday beverages.

6. Get Creative with Healthier Versions of Treats

Indulging in holiday treats doesn’t mean you have to derail your progress. There are plenty of healthy alternatives that can satisfy your sweet tooth. Try baking cookies with almond flour or using natural sweeteners like stevia or monk fruit for a lower-carb dessert. Look for ways to make your favorite holiday treats work for your health goals, without feeling deprived.

Quick Tip: Make your holiday desserts using ingredients like almond flour or coconut flour to create delicious, lower-carb alternatives that taste just as festive!

7. Stay Engaged with Your Support Circle

Having a support system during the holidays is a game changer. Connect with a friend, family member, or health coach who understands your health journey. Whether it’s through text messages, social media check-ins, or meal-sharing ideas, staying connected will keep you motivated to stay on track, even when things get busy.

Quick Tip: Schedule weekly check-ins with your accountability buddy to share victories and challenges, keeping the holiday joy front and center.

8. Practice Self-Compassion

The holidays are meant to be a time of joy, not perfection. There will be moments when things don’t go as planned, whether it’s skipping a workout or indulging in an extra cookie. Instead of feeling guilty, remember your journey is about progress, not perfection. Embrace the holidays with grace and focus on getting back on track with your next meal or movement.

Quick Tip: If you miss a workout or indulge a little too much, don’t stress. Get back to your healthy habits with your next meal. Balance, not perfection, is key!

The holiday season is all about balance and celebrating the memories you make. With small, intentional choices, you can enjoy everything this season has to offer while staying connected to your goals. Remember, it’s your journey, so make the holidays work for you. Here’s to a balanced, joyful season and a bright, strong year ahead!

Whether you’re toasting to loved ones, health, Christmas, or simply to living another year, the holidays allow for a special season of celebration. While it’s great to celebrate, it may seem intimidating to harness your health progress amidst the wining and dining. This doesn’t mean you need to remove yourself from the fun with friends and family, though. We’ve concocted some delicious drink ideas for you to enjoy throughout the holidays and all-year long.

Cranberry Orange Mocktail

Ingredients

  • ¼ cup fresh cranberries
  • ½ in piece of fresh ginger thinly sliced
  • 2 oz pure or 100% cranberry juice
  • 1 can orange flavored sparkling water or seltzer
  • 4 orange slices
  • 2 rosemary sprigs
  • Ice

Preparation

  1. Soak ½ of the fresh cranberries in hot water for about 10 minutes.
  2. Drain water from the cranberries. Divide the softened cranberries and ginger slices in half and add to the bottom of 2 low ball or rocks glasses. Muddle with a wooden spoon or a muddler.
  3. Squeeze 1 orange slice over cranberries and ginger in each glass and muddle some more.
  4. Fill the glass with ice. Pour the 1 ounce of cranberry juice in each glass and ½ of the orange sparkling water or seltzer and stir well.
  5. Remove some leaves from the end of rosemary sprigs and thread the fresh cranberries onto the sprig for garnish. Lay on top or in the glass.
  6. Add an orange slice to the glass for garnish.

Ginger Turmeric Shots

Ingredients

  • 4 inch fresh ginger root peeled and grated
  • 4 inch fresh turmeric root peeled and grated or 1 tbsp ground turmeric powder
  • 2 lemons juiced
  • 1 cup fresh orange juice
  • 4 tbsp raw honey

Preparation

  1. Put the grated ginger and turmeric, or just ginger if using ground turmeric powder, into a paper towel or cheesecloth and squeeze liquid into a large glass with a lid (if using ground turmeric, add it directly to the glass).
  2. Add lemon juice, orange juice, and honey to the glass and shake well.
  3. Divide evenly in 4 small jars with lids. Seal tightly.
Don't feel bummed out by calorie-dense beverages. Instead, try out these merry mocktails to feel your best this Christmas.
Don’t feel bummed out by calorie-dense beverages. Instead, try out these merry mocktails to feel your best this Christmas.

Cucumber Mint Cooler

Ingredients:

  • 1/2 cucumber, thinly sliced
  • 4-5 fresh mint leaves
  • 1/2 lime, juiced
  • 1 cup sparkling water
  • Ice cubes
  • Optional: Stevia or monk fruit sweetener to taste

Instructions:

  1. Muddle the cucumber slices and mint leaves in a glass.
  2. Add lime juice and sweetener if desired.
  3. Fill the glass with ice and top with sparkling water.
  4. Stir gently and garnish with a cucumber slice and mint sprig.

Pomegranate Ginger Spritz

Ingredients:

  • 2 tbsp pomegranate juice
  • 1/2 tsp freshly grated ginger
  • 1 cup sparkling water
  • Ice cubes
  • Pomegranate seeds and a lime wedge for garnish

Instructions:

  1. In a glass, combine pomegranate juice and grated ginger.
  2. Add ice cubes and pour in sparkling water.
  3. Stir gently and garnish with pomegranate seeds and a lime wedge.

Tropical Pineapple Refresher

Ingredients:

  • 1/4 cup unsweetened pineapple juice
  • 1/4 cup coconut water
  • 1/2 lime, juiced
  • 1 cup sparkling water
  • Ice cubes
  • Pineapple slice for garnish

Instructions:

  1. Mix pineapple juice, coconut water, and lime juice in a shaker or glass.
  2. Pour over ice in a serving glass.
  3. Top with sparkling water and garnish with mint or a pineapple slice.

Cheers to You

As you quench your thirst with these tasty tries, be proud of yourself for loving you and your body enough to opt for a healthier option. Your tomorrow morning self will thank you. For more health inspo, check out our socials found at ShedRx.com.

The holiday season is a time for celebration, indulgence, and, of course, food! From lavish spreads at family dinners to the endless array of festive treats, it’s easy to overdo it on sugar, fats, and calories. However, that doesn’t mean you have to sacrifice flavor or your health goals. With a few simple food swaps, you can enjoy all the deliciousness of the season while keeping things a little lighter and healthier.

Here are some smart swaps to help you navigate the holiday season with balance without missing out on the joy of great food.


1. Trade Creamy Dips for Greek Yogurt-Based Dips

Creamy dips like ranch or sour cream-based dips are a staple at holiday parties, but they can be high in fat and calories. A simple swap is to use plain Greek yogurt as a base instead. Greek yogurt is rich in protein and has a creamy texture, making it an ideal base for savory dips. Add herbs like dill, chives, or garlic, and you’ve got a delicious, healthier alternative that’s just as satisfying and more filling.

Swap Suggestion:

  • Traditional dip: Ranch or sour cream-based dips
  • Healthy swap: Greek yogurt dip with herbs, lemon juice, and a touch of olive oil

2. Use Cauliflower Instead of Mashed Potatoes

Mashed potatoes are a beloved holiday classic, but they’re often made with a lot of butter and cream, making them heavy on calories and carbs. Cauliflower is a fantastic low-carb alternative that still gives you that smooth, creamy texture. You can steam or roast cauliflower and mash it with a bit of garlic, olive oil, and low-fat milk or chicken broth for a lighter version that doesn’t skimp on flavor.

Swap Suggestion:

  • Traditional side: Mashed potatoes
  • Healthy swap: Mashed cauliflower with garlic and olive oil

3. Swap Sugar with Natural Sweeteners

Many holiday desserts are loaded with refined sugars which can quickly add up in terms of empty calories. To make your favorite holiday sweets a bit healthier, consider swapping out refined sugars with natural sweeteners like stevia, monk fruit, honey, or maple syrup. These alternatives often have a lower glycemic index and can provide a more subtle sweetness while better maintaining blood sugar levels.

Swap Suggestion:

  • Traditional sweetener: Refined white sugar
  • Healthy swap: Stevia, monk fruit, honey,  or pure maple syrup (in moderation)

Whole-grain and gluten-free bread options provide valuable nutrients and are a good healthy swap option for regular bread.
Whole-grain and gluten-free bread options provide valuable nutrients and are a good healthy swap option for regular bread.

4. Replace Regular Bread with Whole Grain or Gluten-Free Options

Stuffing is a traditional holiday dish, but it’s typically made with white bread which lacks fiber and nutrients. Opting for whole-grain bread, or even better, a gluten-free bread option, can give you more fiber, vitamins, and minerals. You can also add extra veggies or even nuts and seeds to your stuffing to up the nutrition factor without sacrificing taste.

Swap Suggestion:

  • Traditional stuffing: Made with white bread
  • Healthy swap: Whole grain or gluten-free bread-based stuffing with added veggies like mushrooms, carrots, and celery

5. Choose Dark Chocolate Over Milk Chocolate

The holidays are known for festive chocolates, but they can be loaded with added sugars and fats. Dark chocolate is a healthier alternative, because it’s lower in sugar and contains antioxidants, especially if you choose varieties with 70% cocoa or higher. Whether you’re making desserts or enjoying a piece on its own, dark chocolate can satisfy your sweet tooth guilt-free.

Swap Suggestion:

  • Traditional chocolate: Milk chocolate
  • Healthy swap: Dark chocolate (70% cocoa or higher)

6. Lighten Up Your Drinks

Holiday drinks can be a major source of empty calories, from sugary eggnog to creamy cocktails. Instead of heavy, high-calorie beverages, consider lighter versions. For example, swap regular eggnog with a lighter, low-fat version or make your own using almond milk and a dash of cinnamon. You can also go for sparkling water with a splash of fresh fruit juice for a refreshing, low-calorie option.

Swap Suggestion:

  • Traditional drink: Full-fat eggnog or sugary cocktails
  • Healthy swap: Low-fat eggnog or sparkling water with fresh juice and herbs like mint or rosemary

7. Switch Heavy Gravies for Lighter Sauces

Gravy is often poured generously over holiday meals, but it’s typically made with heavy cream and butter, adding unnecessary calories. A healthier alternative is to make a lighter gravy using turkey or vegetable broth and thicken it with a small amount of whole wheat flour or cornstarch. You can also add herbs like thyme, rosemary, and sage for added flavor without the extra fat.

Swap Suggestion:

  • Traditional gravy: Made with cream and butter
  • Healthy swap: Turkey or vegetable broth-based gravy with herbs

Forego the calorie-dense cocktails and opt for lighter options like sparkling water to help feel more healthy refreshed.
Forego the calorie-dense cocktails and opt for lighter options like sparkling water to help feel more healthy refreshed.

8. Snack on Nuts and Dried Fruit Instead of Chips and Sweets

The holiday season is filled with a tempting array of snack foods, often in the form of salty chips and sugary treats. Instead of reaching for those, try keeping a bowl of unsalted mixed nuts and dried fruit on hand. Nuts are rich in healthy fats, fiber, and protein, while dried fruit like unsweetened cranberries or apricots can satisfy your sweet cravings without all the added sugars. Just be mindful of portion sizes, as nuts and dried fruit can be calorie-dense.

Swap Suggestion:

  • Traditional snack: Chips or candy
  • Healthy swap: A handful of mixed nuts and dried fruit

9. Swap White Flour with Almond or Coconut Flour

For holiday baking, white flour is often the go-to ingredient, but it’s low in nutrients and high in carbs. Instead, try using almond flour or coconut flour in your favorite recipes. Both options are gluten-free, higher in fiber, and provide more protein. They’re perfect for cookies, cakes, and even savory holiday breads.

Swap Suggestion:

  • Traditional flour: White all-purpose flour
  • Healthy swap: Almond flour or coconut flour

10. Opt for Roasted Vegetables Instead of Casseroles

Holiday casseroles are delicious, but often made with creamy soups and cheeses that add extra fat and calories. Instead of a casserole, roast a variety of colorful vegetables—think Brussels sprouts, carrots, sweet potatoes, and parsnips—with a little olive oil, salt, and pepper. Roasting caramelizes the natural sugars in the veggies, making them taste sweet and savory without needing heavy sauces.

Swap Suggestion:

  • Traditional dish: Creamy vegetable casseroles
  • Healthy swap: Roasted root vegetables

Holiday Eats, Reimagined

The holidays don’t have to be about indulgence at the expense of your health. By making small, but impactful swaps, you can enjoy all the flavors of the season with fewer calories, less sugar, and more nutrients. Plus, these healthy alternatives can help you feel energized, satisfied, and ready to embrace all the festivities, without feeling sluggish or overstuffed.

So go ahead, celebrate, and savor the season’s offerings—just with a healthier twist. Wishing you happy and healthy holidays!

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