We live in a world that encourages and values busyness, speed, and immediate gratification. We are primed for receiving the “dopamine hit” we get from fast responses, quick results, instant updates, message alerts, constant stimulation…but it’s temporary. We then need more and eventually the hit does not sustain, putting us on a path to exhaustion.

We are not equipped to keep up this pace, at least not without breaks. With constant stimulation, our bodies remain in a continual state of tension prompting the body to secrete the hormones cortisol and adrenalin, the fight/flight hormones flood the body when we are stressed. Chronic stress overstimulates these hormones which can have a negative impact on physical, mental and emotional health.

Slowing down isn’t laziness. It’s wisdom. We may initially experience feelings of emptiness, boredom and unproductiveness when it becomes quiet. But some studies suggest that the busier we become, the less efficient and productive we are. Slowing down, recharging, and reclaiming our attention are very important to our physical and mental health.

The busier we keep ourselves, the more we may also avoid facing important or difficult life issues that need our attention, we sacrifice the necessary self-reflection and connections with others that can promote presence, direction, and meaning in our day to day lives.

Slowing down and being present is something we can develop- slowly, with intention. Even small shifts can make a big difference with regular practice. Here are a few suggestions:

• Pair bathroom breaks with an opportunity to take 10 long, slow breaths, to reach a calm, slow breathing pattern. Check in with your body tension, soften and untense your muscles while you breathe. If you maintain this practice, it can become more natural  throughout the rest of the day, without requiring as much intentional effort.
• Take a real lunch break instead of eating while answering emails, scrolling, texting, etc.
• Leave your phone in another room for an hour.
• Walk without headphones, experience silence, listen to the birds or the sounds around you.
• Pause, count backwards by 3’s from 100 in your head slowly before responding when feeling emotionally charged.
• Do one thing at a time, just one. Finish it and then go on to the next.
• Take intentional breaks from technology so your mind has time to rest. Try starting your day by waiting at least 30 minutes before picking up your phone, turn off some of your media alerts, or see if you can wait an hour in between each time you check your phone.

When you slow your pace, something beautiful can happen; you start noticing real things again – the warmth of your coffee, the sound of wind in the trees, the smell of a sweet aroma, the sound of your child’s voice, the softness of embracing your pet, the taste of your favorite food.

Leaving space for your mind to wander and experience boredom can promote creativity, inspiration, and coming back to yourself.  A slower life is not lacking, it can be one of more depth, more memories, more joy when we slow down enough to be present.

We will never have this day back, will never be this old, will never have the moment that we are in right now, ever again. You can begin right where you are, with the next breath, the next choice, the next moment of awareness, regardless of the state of our current messy, chaotic, and overscheduled lives. Just slow down. Just a little. Just for today. And then, do it again tomorrow.

The therapists at All Things Possible Wellness Center can provide additional strategies and guidance to help you cope! For more information, visit https://allthingspossiblewc.com/