It's Okay to Take a Break

Last week, I went to the World Antimicrobial Resistance Congress and Disease Prevention & Control Summit, and found myself navigating an unfamiliar city solo. To save some cash, I stayed at a quirky little place, packed just two outfits, and had a full plate with a looming 15-page paper deadline, an upcoming class, and exam week just around the corner. Let me tell you, my first day was a whirlwind of an adventure! My old college laptop decided to give up on me, there were no functional outlets at the conference, and when I finally got to my hotel, I discovered that I had overshot the page limit on my paper by five pages. In a panic, I plugged in all my devices, scrambled to edit my paper, and managed to submit it just two hours before the grace period ended. Needless to say, I wasn’t exactly confident about the grade.

It was one of those days where you’re racing to check everything off your to-do list, only to realize you’ve forgotten the most important task: checking in on yourself. Between feeling isolated, dealing with a few sketchy encounters, and nursing blisters from all the walking, I was convinced the rest of the trip would be a struggle. After class, I was exhausted and ready to crash, but I made time to call my family and significant other to share my day with them. Little did I know, those calls were the exact reset I needed. They grounded me, helping me see the city and my experience through a new lens.

The next day, everything changed. I felt refreshed, fully enjoyed the conference, and even made some new friends. After we said our goodbyes, I explored the nicer parts of town, and I treated myself to a little shopping spree – which, as I’ve learned, is a great way for me to recharge, second to connecting with loved ones.

When life hits you, it can become incredibly easy to move your needs to the sideline. And while it’s important to make sure you check the most important items on your to-do list, it is just as important to be able to rearrange some priorities, or add new ones throughout the day, based on your mental and physical health levels. Physical health is often pretty easy to spot, and it is not unknown that mental health is linked to physical health, but this is not always the case. Mental health often needs more than a 30-minute jog or a Pilates class. This will look different for every person. While my mental health recharge behaviors are often talking to loved ones, sleeping earlier, and shopping, for others it might be reading books, meditating , or a night out.

Here, I will be sharing five tried and true de-stress methods, as recommended by mental health experts:

1. Practice Deep Breathing: Taking slow, deep breaths can help calm your nervous system. Try inhaling deeply through your nose for four counts, holding the breath for seven counts, and exhaling through your mouth for eight counts.

2. Engage in Physical Activity: Exercise is a great way to release stress. Whether it’s a brisk walk, a yoga session, or a dance workout, moving your body helps to release endorphins, which are natural stress relievers.

3. Disconnect from Technology: Taking a break from screens can reduce mental overload. Set aside time each day to unplug from your phone, computer, and TV, and instead engage in an offline activity you enjoy, such as reading, drawing, or spending time in nature.

4. Practice Mindfulness or Meditation: Mindfulness and meditation help you stay present and can reduce anxiety. Even just five minutes of mindful breathing or meditation can make a significant difference in how you feel.

5. Pursue a Creative Hobby: Engaging in a creative activity like playing an instrument, painting, cooking, or writing can be therapeutic. It allows you to express yourself and focus on something you enjoy, which helps distract from stressors.

While these suggestions are not comprehensive, and are far from a “prescription” for your mental health needs, they have been shown to work. In our social media heavy world, where we’re often comparing ourselves to our perceptions of others’ lifestyles, it is healthy to put down our phones, and - as cheesy as it sounds - to relearn how to be present in the real world.

P.S. If you were wondering what happened to my essay from that week, I finally decided to check the grade on my essay and found out that I got a 99%! What a relief!