Pause and Check-In
Many of us are used to navigating our day-to-day in chronic stress, and changing our routines and paces can be challenging. Today, I would like to introduce you to a holistic pause to your day and take inventory of yourself by asking three questions where you can intentionally notice how you are doing and be mindful if you are unnecessarily functioning out of stress.
Stress is not necessarily bad if it is used to help us finish the task at hand or even be lifesaving when we are in danger. The American Heart Association explains how long-term stress can harm mental, emotional, and physical health. Some of the effects of long-term stress can lead to high blood pressure, cardiovascular diseases, irritability, and anxiety, among other various adverse effects. Our mind, body, and emotions are interconnected, and often one can affect the other. Taking intentional pauses throughout our day can help us become aware of our holistic being and better understand our needs. So, before you scroll through social media, run to work, or continue in the hustle of the day, consider asking yourself the three following questions:
1. How is my body doing?
Scan your body from head to toe and notice how your head, chest, hands, legs, and feet feel. Notice if there is any tension, high heart rate, or rapid breathing. Often, noticing how our body is doing can help us be mindful if we need to stretch, take slow- deep breaths, or even be curious about why our bodies are tense.
2. How is my mind doing?
Notice if you have any racing thoughts. This could also help you build curiosity about what message you have been replaying in your head that may be causing stress. Since this is a quick slight pause in your day, it is essential to notice your thought process to be aware and process it later with yourself, a therapist, or someone you trust. You can also try some quick grounding techniques.
3. How is my inner self?
Our inner self comprises invisible parts of us, such as our values, emotions, desires, sense of purpose, and spirituality. Check in on your self-talk and identify if it is positive or negative. If it is negative, consider what would be a healthier message that you would like to internalize throughout the day. Consider how you can align your outer self with your values and beliefs to experience a sense of wholeness in your day.
Many aspects of life are out of our control, and there are some things that we can take control of, such as how we navigate each day. Taking intentional pauses to check in often reminds us that we can choose how we would like to respond to the different stressors of our day. I often encourage my clients to set an alarm clock to take a minute or two at any time of day that is beneficial for them to take inventory. It is almost like checking in on your internal temperature so you can adjust and honor the needs of your body, mind, and inner self. If you struggle to care for your mental health needs, consider seeking help from a doctor or a mental health professional so you can address the root of the issue and get adequate treatment.
