May is Mental Health Awareness Month, which provides an opportunity to raise awareness about mental health issues and the importance of self-care. Self-care is critical to maintaining good mental health, and there are many practices that you can incorporate into your daily routines to help manage stress and promote well-being. Just adding these 5-minute self-care practices can make all the difference.
5-minute Self-Care Practices for Mental Health
1. Breathing technique:
The 4-6 breathing technique is a simple breathing exercise that involves inhaling for a count of four and exhaling for a count of six.
By extending the exhale to a count of six, you engage the parasympathetic nervous system which helps to promote relaxation and reduce stress and anxiety.
This breathing technique can be practiced anywhere and at any time, making it a convenient tool for calming the mind and promoting overall well-being.
2. Acupressure:
Acupressure is an ancient healing technique that involves applying pressure to specific points on the body to relieve pain and promote relaxation.
You use your fingertips and apply firm but gentle pressure in a circular motion for about 2-3 minutes.
However, it's important to note that acupressure should not be used as a substitute for professional medical treatment for any mental health condition.
Try this acupressure point:
Lung 1 (LU1) or "Zhongfu" - This point is located on the upper chest, below the collarbone. Applying pressure to this point can help relieve anxiety and promote relaxation.
3. Body Sensing Meditation:
Body sensing meditation is a mindfulness practice that involves bringing awareness to the physical sensations in your body.
As you scan your body, you may also notice thoughts and emotions that arise.
The goal of body-sensing meditation is not to judge or analyze these thoughts and emotions but simply to observe them with curiosity and without attachment.
By bringing awareness to your body and its sensations, body-sensing meditation can help you become more grounded and present in the moment.
It can also help you identify areas of tension and discomfort in your body, allowing you to release physical tension and reduce stress and anxiety.
4. Leg up the Wall Yoga Pose
Also known as "Viparita Karani," is a gentle inversion that can help calm the Central Nervous System (CNS) and promote relaxation.
When you practice this pose, your legs are raised above your heart, which can help increase blood flow and oxygenation to your brain.
As a result, your parasympathetic nervous system (PNS) is activated, which is responsible for the "rest and digest" response in the body.
The PNS also stimulates the production of neurotransmitters like GABA and serotonin, which can promote feelings of calm and relaxation.
Additionally, the gentle pressure of the wall against your legs can help release tension in the muscles and promote a sense of grounding and stability.
No matter how tough things may seem right now, there is always help available. If you or someone you know is in distress or crisis, call #988 for immediate access to mental health services.
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