Life is busy, we all know it.

The more stress builds, the less easy it is to manage the pressures of everyday life.

As the pressure grows inside, simple things become overwhelming and we struggle to sleep, feel anxious and even small decisions can become overwhelming.

If this sounds familiar, you are not alone: the World Health Organisation predicts that by 2020, work-related stress, burnout and depression will top the list of the world’s most prevalent diseases.

Taking small ‘Micro Pauses’ in your day can really help to beat burnout and de-stress.

Here are five of my favourites – some of these Micro Pauses are designed to only take a few seconds but will make a big difference.

Micro Pause one

If you want to ease anxiety, take 10 deep breaths.

When you feel anxious, your chest tightens and your breath becomes shallow, and the lack of oxygen makes you feel even more anxious

In these moments, it helps to breathe, and then breathe again more deeply.

Let the breath travel down into your body and exhale gently through your mouth.

Repeat 10 times to re-balance.

Micro Pause two

If you want to focus your mind, do a body scan.

When your mind is over active, it’s often because you are feeling emotions in your body you are not aware of. Because you can’t feel the emotion, your mind gets busier and busier to get your attention.

Take a moment to shift your attention from your mind back to your body.

Scan each part of you and notice how you are feeling.

Breathe into the feelings as you become aware of them, letting them settle and pass with each breath.

Notice your mind refocusing as you become stiller.

Micro Pause three

If you want to feel calm, inhale lavender oil.

If you have never owned an essential oil before, then lavender is a versatile oil to have in your de-stress kit.

Put a couple of drops of oil in you palms, rub together then inhale deeply for instant calm.

Add a few drops to your bath with a carrier oil, or sprinkle onto your pillow to help you sleep at night.

Micro Pause four

If you want to create more time, book in ‘white space’.

If you find you spend your days rushing from one thing to the next with no space to pause, it’s time to rethink how you manage your diary.

Block out ‘white space’ – time in your diary with nothing scheduled.

This could be at weekends where you have no social commitments, or at work where you leave yourself white space to plan, prepare and get creative.

Micro Pause five

If you want to improve your sleep, create an evening rhythm.

When you go to bed feeling wired but tired, it’s often because your body and mind haven’t had a chance to unwind from the stimulation of your day.

Create an evening rhythm to signal the transition between day and night.

Turn off your tech (including the TV) at least an hour before bed, take a bath, light a candle or read a book.

Choose whatever works best for you and then do it each evening.

Danielle Marchant is an international board level executive coach, consultant, and facilitator, with almost 15 years experience working with leaders in 20 different countries. After recovering from burnout in 2012, she created the Pause Retreats to help other people who are on the brink of burnout. She is also the author of Pause (£12.99), published by Aster Books.

(Source: Metro UK)

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