Smell something
Take in a deep breath of a smell you like. At the grocery store approaching a panic attack a once stopped to smell an orange for a few seconds. It wasn't magic, but it helped.
Need for Rest
Evidence
Periodic disengagement and sleep can consolidate memory and repair biological systems. This need may motivate protecting sleep windows and creating low-demand intervals. Adequate rest sustains clarity, mood, and health.
Details about the rewritten claim
Rest – especially quality sleep and regular breaks – is non-negotiable for a healthy mind and body. During sleep and true rest, our brains organize and solidify memories and our body performs critical maintenance like tissue repair and immune system regulation. The need for rest may drive behaviors such as setting aside enough hours for sleep, defending those sleep times from interruptions, and taking short daily pauses or days off where we aren’t under pressure to perform. Extensive medical research confirms that people who get sufficient sleep and downtime think more clearly, maintain better mood stability, and have stronger overall health (for example, chronic sleep deprivation is linked to concentration problems, irritability, and higher risk of illnesses like hypertension and depression). Protecting rest time – whether it’s a good night’s sleep or a relaxing afternoon off – ensures we can sustain our mental clarity, emotional balance, and physical well-being in the long run.
Supporting sources
- NIH summary: sleep is vital for memory consolidation, metabolic regulation, immune function, etc. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/)
- CDC: adequate sleep improves mood, cognitive performance, and reduces health risks (https://www.cdc.gov/sleep/about-sleep/how-much-sleep.html)
Strategies
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Stare off
Sit or lay down and just notice everything your body is feeling. I like to start with my toes and work my way up to my forehead while I'm just staring off. Reminding myself where I am in the world.
Play a video game
There is such a wide diversity of video games out there. Calming exploratory games, puzzle games, combat, story, single or multiplayer, etc. Once I get in touch with the need that is alive in me it’s fun to look for a game or game genre that might tend specifically to that.
No Man's Sky
For me this game is calming. Just go harvest resources and float through space. I like to name things to as a way to feel like I'm making a difference or matter because there is a tiny chance someone someday will land on the planet and see all the names.
4-7-8 breathing
Inhale 4, hold 7, exhale 8 (four cycles).
Legs up the wall
Lay with calves on a chair or wall for two minutes.
Floor starfish
Lay flat, arms and legs wide, and let the floor hold you for one minute.
Two-minute eye rest
Close eyes or look at a far point for two minutes.
Wrap in a blanket
Wrap shoulders and torso; notice warmth and weight.
Pillow nest
Create a quick cushion “nest” behind your back or under knees.
Add a strategy
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