Take the time, look after your mind in 30 seconds, 3 minutes and 30 minutes
Try these simple, practical and quick ways to give your mind a break, encourage your body to relax, and help you to feel calmer and in control. Practising these regularly can help you work towards a happier, healthier mind.
Things you can do in under 30 seconds
Focused breathing
Put a hand on your belly to feel as you breathe deeply in for 3 seconds, breathe out for 5 seconds, repeat.
Stop and stretch
Drop your shoulders and roll them a few times. Stand up straight and stretch your arms as high as you can above your head. Gently stretch your neck side to side, front to back.
Take notice
Find a comfortable place to sit, and focus on the space around you. Name three things you can see, three things you can hear, three things you can feel.
Look for the good
Take a photo or write down things you notice that make you feel good or that you appreciate. It might be the song of a bird, a piece of art, a friend, a warm cup of tea. See if you can notice more things each day.
Things you can do in under 3 minutes
Try a body scan
Turn your attention to your body, focusing on what each individual part of your body is feeling. Start with your feet, feeling your toes on the floor. Gently tense and relax each part of your body one by one as you move your thoughts up your body, starting at your toes all the way up to the top of your head and back down again.
Take time out
Listen to your favourite song, cuddle a pet, or take in a pleasant view. It’s easy to rush these things, so consider setting a 3 minute timer to help you slow down and take the time.
Ask yourself
Reapproach a problem or thought from a different perspective – ask yourself how you would treat a friend who was in the same situation as you. What would you say? How would you say it? Try saying the same things to yourself - chances are you have some good ideas and advice. Offer yourself the same care and kindness.
Laugh!
Seek out things you know make you laugh, a favourite video, comedy routine or joke. Anything that makes you chuckle, chortle and giggle!
Things you can do in under 30 minutes
Walk it out
Walk the block, walk to the shops or around the local oval. A walk can work wonders to clear your head and improve your mood, even better if you can walk somewhere in nature.
Connect and say 'hey!’
Ring a friend for a chat. Check in on a neighbour. Being with others can help you feel happier and healthier.
Meditation
Try using a guided meditation video or podcast, or keep it simple by taking a seat, closing your eyes, and focusing your attention on taking steady, slow breaths. Let go of any thoughts as they come into your mind, choosing to refocus your attention back to your breath.
Practice mindfulness
Mindfulness is all about paying attention to what’s happening in the present moment. Try focusing on a single task that you find relaxing. Do a puzzle, try birdwatching, read a book, or play a card game. There’s lots of mindfulness videos, podcasts and mobile apps available try too.