Revitalize with Ease

In our offices and among ourselves at Spanish River Counseling Center, there is a reverberating message heard, unlike any time I can recall.

There are many variations, but the overriding theme is “I’m exhausted, I’m tired, I never feel rested and/or recovered from the stresses I have faced.” Even the suggestion of a recent article that springtime is all about growth could trigger the weary. However, most of us do carry a desire to grow, at least somewhere deep down inside.

Below I will list a few simplistic and basic ways to “grow” or rejuvenate. I like them because they are free, easy, and offer immediate benefits. Done daily, they will increase our sense of well-being, rejuvenate, renew, and allow better rest.

PLAY

You can try something new or revisit something you have let go of. I am suggesting as few as 5-10 minutes. Personal examples: connect the dots coloring book, writing a short poem, spending 5 minutes staring at the stars, sitting or walking, and observing nature in your own yard.

MINDFULNESS OR MEDITATION

Process for 1-5 minutes. Example using Box breathing:

o   deep breathe in through nostrils for 4 seconds

o   hold your breath 4 seconds

o   breath out for 4 seconds

o   hold empty breath 4 seconds

o   begin again

Try and focus on the feeling of the air entering and leaving your body. It’s ok when your mind wanders. Just bring it back to your breath. Do this for 1-3 minutes.

MOVE YOUR BODY

I gave up my costly gym membership. I go online for 15-minute HIIT workouts at home. You can walk, bike, use a stationary bike, or perhaps have free yoga classes on television in your home.

CONNECT WITH OTHERS

Whether it is a simple text of encouragement to your child or your spouse, calling a friend, or affirming yourself. Each can be done in seconds or minutes.

PRAYER

Commune with your creator. I pray before my feet hit the floor in the morning. Thanking God for sleep, trusting God for my day ahead, and acknowledging that God goes before me and prepares a way. I pray before I go to sleep, asking God to show me ways I was loving that day and ways I wasn’t. I share my love with God, and I have learned to include loving words to myself.

I believe the total of these disciplines done daily or every other day will not only restore us from what was but also prepares us for what is to come.

— Dr. Brent Gray, Clinical Director Spanish River Counseling Center