Slow Down, Drink Coffee (or tea)
What Is Slowing Down?
Slowing down is the practice of taking a few minutes out of your day or a few hours a week to do something that allows you to significantly slow your pace of life. This practice can take on many forms such as riding your bike or taking a walk, meditation or enjoying a hobby or craft. Something that will take you out of the almost constant “go” lifestyle. We are all busy to varying degrees. What you do to slow down is tailored to fit you and only you.
This is still a work in progress for me but one thing I’ve done consistently is on Sunday mornings, I brew some coffee, sit on my couch and listen to vinyl records - typically Jazz. I’ll spend some time catching up with my partner Tracie while she enjoys her tea, then we’ll read a book for a little while. In fact, most of Sunday is devoted to doing very little. No work, no studying, no paying bills or looking at documents.
About the only “work” that does get done is making a rough list of what I want to accomplish on Monday which only takes a few minutes at most. Spending Sunday or any day like this may seem ideal for some or seem boring for others and that’s ok, because it’s purely for me (and sometimes Tracie). For you, it could be going for a 5 mile run or spending an hour in meditation. The point is slowing down is a way to distance yourself from the things that you are obligated to do and release yourself from the responsibilities of everyday life if just for a moment.
Ways Of Slowing Down
One of the key benefits to slowing down is the reduction of physical and mental stress. “But I don’t feel stressed and I’m busy all the time”. Maybe, but stress doesn’t have to be immediately debilitating in order for it to be harmful. Over time, that stress you “don’t feel” can manifest itself in different ways such as irritability, lack of interest in things you once enjoyed, remaining distant from family and friends for no reason. Here are a couple of suggestions on methods you can use to help you slow down.
Mindfulness and Meditation: It is difficult to talk about slowing down without including the practice of mindfulness. Mindfulness is merely the practice of you being aware of your thoughts, while at the same time not being affected by them. This is traditionally achieved through meditation. Meditation is not sitting crossed legged in robes chanting. It is a way to focus your mind to achieve a state of calm and to provide clarity. There are many benefits to cultivating a meditation practice. Check out mindful.org for tips on how to meditate and practice mindfulness.
Journaling: Journaling is a great way to record your thoughts and to process what’s on your mind. A practice I participate in on a somewhat consistent basis is called Morning Pages.
Morning pages was first introduced by Julia Cameron in her book The Artist’s Way - a book to help artists find there way back to creativity and to silence negative feelings that may be holding them back. First thing in the morning, you sit with your journal or notebook and write stream of consciousness for 3 pages. No breaks, no thinking about what to write, no editing. It is a way of “dumping” all of your thoughts and worries onto a page to empty your mind of the things that are causing you anxiety.
In the beginning, it was difficult to write 3 complete pages. But like most things, it takes practice and consistency. occasionally I struggle to get to 3 pages but other times I’ve gone on for more. There is no set time limit, but it should be uninterrupted and what you write should be private. You are after all dumping fears, anxieties and personal thoughts on paper. It should be for your eyes only.
Reading: Reading for fun is an inexpensive way to escape and relax. Even if it’s just for a few minutes a day, reading engages your mind by allowing it to be creative - using imagination to create the world and the characters that inhabit it. If you can find the time to enjoy a book for longer than a couple of minutes, consider brewing yourself some coffee or tea. Reading both relaxes and stimulates the mind and can improve cognitive ability. Coffee (no sugar, no cream) and tea help the body by providing you with antioxidants and other active substances which can help reduce internal inflammation and disease and other benefits. Plus drinking coffee or tea is just relaxing.
Morning Routine: Creating a simple morning routine can help reduce the level of stress and anxiety that you can experience at the start of your day. It has a way of setting the tone for the rest of your day. It doesn’t have to be elaborate and it doesn’t have to be a complete departure from your norm.
If you normally get up at 7am, I wouldn’t recommend you starting your new morning routine by waking up at 4:30am. It won’t be enjoyable and you stand a good chance of discontinuing the routine. Also, I wouldn’t recommend creating a routine that prevents you from getting adequate rest. Maybe start with 6:45 or 6:30am.
Your morning routine doesn’t have to be a 30 step process either. Start with small changes. Resist the urge to reach for your phone to scroll through social media. Wake up at a time you choose, stretch, make coffee. Done. As it becomes more of a habit, add to it or change it up. meditate for 10 minutes or write in your journal. Morning routines don’t eliminate the challenges you will need to face later in the day, but it can give you a less stress-filled morning so your mind it ready to take on those challenges.
Make slowing down a priority during your day or week. Find an activity or practice that is realistic and enjoyable. It’ll make it easier to continue your practice for the long term. Stepping away from your obligations and responsibilities will be a great way to help you reduce and manage stress and anxiety. Also, don’t forget to enjoy a cup of coffee (or tea).