10 five-minute ‘Microchillers’ for immediate peace in the new year

Scientifically based studies show that five-minute ‘Microchillers’ or short breaks throughout the day provide … (+) you are more engaged and productive at work.

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Up to your eyes working in the new year? Not enough hours in the day? Are you having trouble getting everything done? If you’re like most people, surviving the daily stress of work can negatively impact your peace of mind, creativity, and productivity. If AI technology Developments are happening very quickly, the workload and demands can make it difficult for you to keep up with the rapid pace. Many employees – perhaps you are one of them – have lost the ability to relax and balance their lives. But five-minute “Microchillers” can give you immediate peace and improve your working day.

Try one of the five-minute ‘Microchillers’ a day

What if you took five minutes a day to stay calm in the new year? Studies show that just five minutes of chilling a day has mental and physical benefits, helping you stay centered, calm and clear-headed. And you sleep better, increased immunity, lower blood pressure, improved digestion and increased emotional well-being.

1. Think HALT. When stress sets in, stop and ask yourself if you are hungry, angry, lonely, or tired. When stress overwhelms you and takes you away from work, this warning sign can bring you back into balance. If one or a combination of the four states is present, slow down, take a few breaths and relax. If you are hungry, take the time to eat. When you are angry, deal with it in a healthy way. If you are lonely, reach out to someone you trust. And when you are tired, rest.
2. Breathwork. Right under your nose lies a valuable antidote to work stress. When stress steals your breath, take a few deep breaths through your nose. Hold it while you count to six. Then purse your lips and breathe through them slowly. Your body can’t maintain the same stress level with the extra oxygen you get into your bloodstream when you breathe from your belly.
3. Don’t “musterbaterize!” Remove words like must, have to, ought, and have to from your self-talk. Research shows that these self-imposed ‘rules’ can feel oppressive and lead to pressure, frustration and anxiety. Replace these oppressive words with stronger and more compassionate language, such as “I can” or “I want to” or “I plan to.”
4. Make a list of your ‘expectations’. Your ruthless faultfinder – everyone has one – is too quick to judge you, downplay your achievements or relegate you to an underdog. When your inner critic berates you for your shortcomings, give yourself the gift of a more balanced view of your abilities. Ditch modesty and make a list of your achievements, what you’re good at, and the skills and talents you possess.
5. To make a to-be list next to your to-do list. The urge to constantly do protects you from feeling unpleasant emotions and gives you safety and security, even when the task itself is satisfying. When you commit to a less stressful life, you find that you can just be without having to do that all the time. Watch a sunset or a bird building its nest, listen to nature sounds around you or feel a breeze on your face. These activities recharge your batteries and contribute to success at work.
6. Use WAIT to act instead of react. When you find yourself brimming with impatience at the apparent dragging of others, use the acronym WAIT to relax. Watch what happens inside when you are triggered by stress. Accept the stressor by saying you choose to wait. Invitation the inner response to relax by saying words of compassion. Narrate your inner response: “We got this.” You will notice that your heart rate drops, you breathe slowly and your muscles relax.
7. Stack your positivity pile. An uncooled mind will unknowingly limit your career potential. When your focus is narrow, you build up negativity – which overshadows career opportunities – without realizing it. Keep a broad perspective so you can build on the many positives in your career.
8. Avoid blowing disappointments out of proportion. Look for the positive side of a negative situation; emphasize positive feedback instead of letting it roll over your head; focus on the solution instead of the problem; identify the opportunities in a challenge; refuse to let one bad outcome determine your future prospects; take risks instead of letting your fear of survival hold the cards.
9. Meditate. Sit in a comfortable place with your eyes closed. Breathe in through your nose and out through your mouth, concentrating on each inhale and exhale. Follow your breathing through a complete cycle, from the beginning, when the lungs are full, to when they are empty. Then start again. As you stay with this cycle and carefully watch your breathing, thoughts emerge in the form of judgments: wondering if you’re doing it right, thinking about tasks you need to do later, debating whether it’s worth your time. Don’t try to get rid of the thoughts. Let them stand up and accept everything that arises with candor, gently returning your attention and focusing on breathing. Whenever your attention wanders from the breath (and it will), bring your awareness back to it. There is nowhere else to be, nothing to do but notice your breathing. If your mind gets caught in a chain of thoughts, gently step out of the stream of thoughts and return to the sensations of your breathing. After five minutes or more, open your eyes and notice how much more connected you are to the present moment.
10. Set lifelines instead of deadlines. When you set up lifelines, you don’t have to plan too much. You create time cushions—opportunities to breathe, eat a snack, go to the bathroom, or just look out the window—in between your work tasks. When you have lifelines instead of deadlines, you’re less likely to hear that whooshing sound when deadlines pass, or to get that sick feeling in your stomach because you’re ‘always’ behind. Your days become less rushed and hectic, and you enjoy them more. What about it? Do you hear that whooshing sound? Or not?

A Final Word on Five-Minute ‘Microchillers’

One “Microchiller” a day keeps the doctor away. There are 1440 minutes in a day. Five minutes of chilling still leaves you with 1,435 minutes to prepare for your presentation, meet a deadline, or return emails in a calmer, more enjoyable, and more productive way.

To find out how relaxed you are, visit bryanrobinsonphd.com and take the #CHILL quiz. After submitting your answers, you will immediately receive an electronic score. If you’re looking for instant peace and clarity, the five-minute “Microchillers” take the mystery out of finding balance during your workday between workloads and deadlines and maintaining a healthy, productive, stress-free life.