We are currently mid-way through the summer holidays in the UK. Lots of you will be looking forward to a much needed break from work with a summer break. But, I also know that a lot of you will find it difficult to switch off. Keep reading to learn 4 ways to instantly relax your mind in this article.
Busy mums generally juggle a lot of things at the same time, meaning that your brain feels that it has a hundred tabs open all at the same time. Like your computer when there are too many tabs open, when you’re really stressed and wired, it’s very difficult to close down those tabs and switch off completely. On your much-anticipated and needed summer holiday, you need to be able to relax your mind as quickly as you can, so that you can make the most of your down time.
Don’t forget to check out the Burnout Doctor’s first ever blog post! The post is the first in a series of posts on Burnout Basics. It covers the definition of burnout, and how and why it is different to stress. If you are stressed, overwhelmed or burnt out, then this post is an essential read!
How to instantly get your brain to BE QUIET:
If you identify with having too many tabs open in your brain, then I have some top tips on how you can effectively quieten your thoughts down, properly relax your mind, and make the most of your much deserved holiday time:
Get into flow state is fantastic to help relax your mind!
You know that feeling when you are so engrossed in a task that it feels that mere minutes have passed, when in fact it’s been hours? Getting into a flow state is a form of mindfulness and will help you to effectively relax your mind. In fact, creative flow state is the best predictor of well-being, even more so than mindfulness and optimism. Even better, creative mastery outside of work is proven to help in burnout recovery. Have a think about what you can do on your holiday that can get you into flow state.
How to do it:
It could be a little something that you take in your luggage that helps you get into flow. Perhaps some knitting, crochet, embroidery, or a puzzle book?
Alternatively, it could be something that you do on your holiday, like doing some yoga, or doing a pottery, painting, or cookery class.
Learn how to do Progressive Muscle Relaxation:
Admittedly, this technique doesn’t directly get the mind to quieten down, but it’s a really fantastic way to release tension in the body, and to subsequently feel calmer. This technique involves tensing and then relaxing each muscle group in your body. You can do it anywhere, even when traveling, or on the beach (honestly, no-one will know unless you tell them)!
How to do it:
Find a comfortable, quiet place to sit or lie down. Starting from your toes, tense the muscles in your feet for 5-10 seconds, then relax them for 20-30 seconds. Slowly move up through your body, tensing and relaxing each muscle group (legs, abdomen, chest, arms, shoulders, neck, and face). Focus on the sensation of relaxation in each muscle group as you release the tension. Breathe deeply and slowly throughout the exercise. Stop when you feel relaxed. Then go and enjoy your holiday!
Do a brain dump (this will instantly relax your mind!)
Get all of your thoughts, ideas out onto a piece of paper or the notes app on your phone. This process will help you to clear out your mental clutter and start to relax. Imagine you’re on holiday but you can’t stop thinking about work deadlines and personal responsibilities even though you’re sat by the pool with a good book and a pina colada. There are no rules as to how you brain dump- just start writing and see what happens!
The sorts of things you could clear out might include:
Upcoming project deadlines
Emails to send
Ideas for a new project
Grocery list for when you return
Worries about an ongoing situation at work
After writing everything down, you will probably feel a sense of relief as your mind is no longer holding onto all this information. You can then write a plan to address these items later, allowing you to enjoy your holiday with a clearer, more relaxed mind knowing that it’s all in hand.
Try some mindful walking
When you’re out sightseeing, practice walking with mindfulness- this will help to clear your mind too! Mindful walking combines the benefits of physical activity with mindfulness, helping you to clear your mind and focus on the present moment. This isn’t going to be for you if you’re supervising young children (aka herding cats), but if this is the case then save it for when they’re in the kids club, or try the techniques listed above instead.
How to do it:
Find a peaceful place to walk, such as a park, beach, or quiet street.
Begin walking at a natural, comfortable pace.
Pay attention to the sensation of your feet touching the ground, the movement of your legs, and the rhythm of your breathing.
Notice your surroundings—the sights, sounds, smells, and sensations.
If your mind starts to wander, gently bring your focus back to the act of walking and your immediate environment.
Walk mindfully for at least 10-15 minutes, allowing yourself to fully immerse in the experience.
I’d love to hear how you get on with these techniques! I love nothing more than to connect with my community so please comment or email me with your thoughts and feedback.
Hope you have a wonderful summer whatever it is that you will be doing.