Pause. Breathe. Take a Mental Wellness Break.

We all know the feeling: it’s getting colder and darker outside, we’re in the thick of school/midterms/projects/life, stores are playing holiday music before the last leaf has fallen, and the holiday season is right around the corner. It’s prime time for stress and a general feeling of being overwhelmed.

But what if we could take a break, even for two minutes, and just breathe? What if we could hit the pause button on all of the things on our to-do lists, maybe for five minutes, and we could just focus on ourselves?

I know, you’re busy. We're all busy! The thought of doing something nice for yourself can seem ridiculous when you have so many other people and things to think about. But if you don’t take care of yourself, even just every once in a while, it won’t be long before you’re exhausted and unable to care about anything or anyone, and then the to-do items will really pile up.

So in honor of Mental Health Wellness Week, let’s all commit to taking a few minutes to care for ourselves. Let’s literally make time on our calendars (I dare you, make an appointment on your calendar!), just five minutes a day, to take care of our bodies and minds. Regularly include in your life a little bit of love and attention for your own mind and body. It’s time to #treatyoself!

The following ideas are tiny self-care activities you can fit into a short amount of time, usually with little cost. And I know, you might think that meditation or other mindfulness activities are strange or are only for hippies, but I encourage you to try at least one! Part of taking care of yourself is challenging yourself to try something new. (And you might be surprised- meditation is really a lot simpler than you might think!)

• Write down five things you're grateful for. Share one of those things with a friend or family member.
• Start a compliments file. Document the things you like about yourself and/or the great things people say about you to read later.
• Scratch off a "lurker" on your to-do list, something that’s been there for ages and you keep putting off.
• Have a "no electronics" night. Turn off your phone (or put it on airplane mode), and free yourself from the constant notifications of social media and email.
• Take a nature walk. Make sure to notice the trees, sky, and any animals you see.
• Go cloud-watching. Lie on your back, relax, and watch the sky.
• Take another route to work. Mixing up your routine in small ways creates new neural pathways in the brain to keep it healthy.
• Pay complete attention to something you usually do on autopilot, like brushing your teeth, driving, eating, or anything in your morning routine.
• Take a five minute break to laugh. Watch a funny cat video or listen to a stand-up comedian's podcast! (If you need some ideas, check out my personal favorite, Simon's Cat!)

• Fix a small annoyance at home that’s been nagging you—a lost button, a drawer that’s stuck, a light bulb that’s burned out.
• Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.
• Do a mini-declutter. Recycle three things from your wardrobe that you don’t love or regularly wear.
• Get out of your comfort zone, even if it’s just talking to a stranger at the bus stop.
• Edit your social media feeds, and take out any negative people. You can just “unfollow” them; you don’t have to delete them.
• Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest. Then breathe out fully through your mouth, letting go of any air you may be holding in. (If you're looking for some guided mindfulness exercises, check out http://www.freemindfulness.org/download, where you can download free audio files!)
• Dance around! Consider this your cue for a silly impromptu dance party. (Five bonus points if you do it out in public!)

• Stretch out the kinks. If you’re at work, you can always head to the bathroom to avoid strange looks.
• Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.
• Activate your self-soothing system. Stroke your own arm, or if that feels too weird, put on some hand lotion.
• Spend one minute with your eyes closed, paying attention to your breathing and how your body feels.
• Make one small change to your diet for the week. Drink an extra glass of water each day, or have an extra portion of veggies each meal.
• Let your worries go. Write down some of your worries and thoughts on a piece of paper and literally crumple the paper up and throw it away.
• Be still. Sit somewhere green, and be quiet for a few minutes.
• Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)
• Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation, or citrus to relieve stress and tension.
• Take a quick nap. Ten to twenty minutes can reduce your sleep debt and leave you ready for action.
• Imagine you’re your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.

• Use your commute for a “Beauty Scavenger Hunt.” Find five unexpected beautiful things on your way to work.
• Help someone. Carry a bag, open a door, or pick up an extra carton of milk for a neighbor.
• Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.
• Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!) Or consider finding a "puppy swarm"...

• Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant or barista.
• Call someone close to you and tell them how much you appreciate them. Thanking them for their support can boost your mood and theirs.
• Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)
• Exercise a signature strength. Think about what you’re good at, and find an opportunity for it today.
• Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.
• Ask for help—big or small, but reach out.
• If you want to talk to someone 24/7 at a center near you, call the National Suicide Prevention Lifeline at 1-800-273-8255, no matter what problems you're dealing with.

• If you are located in Calumet, Fond du Lac, Green Lake, Manitowoc, Marquette, Outagamie, Sheboygan, Waushara, Waupaca or Winnebago counties in Northeast Wisconsin, you can also call 2-1-1 to access the United Way's Resource Directory to get information on mental health and many other resources and help in your area.

Hopefully you were able to find at least a couple activities that helped you take a moment and bring yourself back to a comfortable state. One of the biggest things to remember when working on your mental wellness is that we all have difficulties with our mental health once in a while, and we are all in this together. If you are experiencing difficulties, you're not alone. Take it one step at a time, and don't be afraid or ashamed to ask for help. The road to mental wellness is ongoing and takes time, but every step you take, whether big or small, makes a difference!