Author, Sophie Arthur is currently studying an MRes English after graduating from the University of Liverpool with a BA English and Communications last summer and is the President of the Meditation Society.
“Take a break even (and especially) when you feel like you can’t”
This was a piece of advice that was given to me by the previous President of Meditation Society, Milly, and whilst it can be really hard to do and can feel quite overwhelming, it’s actually really beneficial. It’s a good way to help you to think more clearly and be more methodical about what you need to do next.
If work is becoming too overwhelming, go and do something else. Going for a walk can be really helpful or doing something really mundane like the washing up. This not only helps you keep up with general life but you’re also doing something productive. You may have heard it said that if you’re struggling to get off to sleep it’s a good idea to get up and do something else and the same principle applies here. Not only can it give your brain a break, but it also helps you to focus on one thing and not get overwhelmed by thoughts that spiral. It is while we’re distracted that our brains are given the space to think more creatively and clearly and you might be surprised by what you find.
Ask yourself “what do I need right now?”
Focus on what it is that would help you in this moment. It can be so easy to feel pressure from other people to do certain things but really what matters is what you need. If what you need is to take a break from writing your next assignment and make a cup of tea then do it but equally, if what you feel you need is to turn your phone on silent, block out messages and social media and focus on your work for half an hour then do that. This is one of the basic ways to practice self-care because it cuts to the heart of what you need as an individual. If taking a break feels too stressful then try asking yourself: “what is one helpful or positive next step I can take?”. This feels more manageable because you’re focusing on the current situation and what you can do to help it. We all react differently and different situations will stress us out so try not to compare yourself to others, just do your best in that moment and go at your own pace.
If you need to take a break off messages and social media, then do. You can always use our resources to let people know you’re not going to be replying at the moment (@livunimeditation).
Write down everything.
Grab a piece of paper and pen and write down anything and everything that comes into your head. It’s a genuine fact that once everything in your mind is written down on paper, it feels more manageable. This is partly because the writing is a physical thing that doesn’t move (like your thoughts) so once it’s there, it stays. It takes the pressure off your brain to remember everything and can help you see everything you need to do or everything you are thinking of so you can work out what you need answers to or the time you need to give to different things.
It can also be really helpful to talk everything through with a friend because talking can help you to process your thoughts and telling someone else means that they may be able to help as well. At the very least, they can offer you reassurance as they will definitely have had times when they’ve felt overwhelmed too. Remember that you’re not alone and that it’s completely normal to feel a range of emotions all in one day.
Try and have balanced diet – digitally as well as what you eat
It’s well-documented that having a balanced diet is an important way to keep your body healthy, but this is also important in terms of what your mind consumes – whether this be in the news, on social media or more generally, what you read. Make sure that your social media is a positive space and fill it with things that make you feel happy or reassured. If there’s something you don’t want to see you can either unfollow or the ‘mute’ button can be your best friend – it’s more temporary and you can unmute when you feel ready. There’s been so much uncertainty and anxiety that’s come from what we see in the news in this past year so if you still want to, then try and set a time when you look at the news (ideally not before you sleep) and close it once you’re done. You can also look for good news stories as well because they are out there, but whatever you do, make sure that it’s working for you and not consuming you.
Breathe!
This is such a simple thing to do and our bodies do it all the time without us even being aware of it, but taking the time to notice your breath (how it feels when you inhale and how your body relaxes when you exhale) is a really easy way to stop your mind from racing and calm yourself down before you take the next step. In mindfulness and meditation we often use the breath as an anchor because it is constant and it brings us back into the present moment rather than getting carried away by regrets from the past and worries about the future.
Remember that even if one of these ideas doesn’t work for you, another might. Different things may work on different days and everyone responds in their own way. Whatever you do, make sure that you are taking care of yourself.