Hey there, warrior! I know life can be crazy busy, and sometimes it feels like there's no time to focus on mental health. Between work, family, social obligations, and trying to remember if you fed the dog this morning, who has the time? But here’s the secret: you don’t need a lot of time. Just a few minutes can make a big difference.
So, I’ve put together eight quick warrior tools that you can use in under two minutes each to give your mental health a quick burst of energy and help you tackle the day’s challenges with a smile!
Plus, the tools are part of the Mental Health Warrior Program that I created it after 20 years of battling Bipolar Disorder, Alcoholism, Anxiety, and PTSD from my time as an EMT with the local rescue squad. The program’s all about taking a self-help approach to managing your mental health and triumphing over any challenge that life throws your way. So get ready to get empowered in under 2 minutes with these 8 warrior tools!
1. Warrior Breathing
Alright, let’s start with something super simple. Imagine you're a warrior about to go into battle (or, you know, just tackling your inbox). Take a short break, close your eyes, and take a few deep breaths. Inhale slowly for a count of four, hold for four, and then exhale for a count of four. Repeat this a few times.
Why it Works:
Deep breathing helps reduce stress and promote relaxation. Plus, it gives you a quick mental reset, like a mini-vacation for your brain.
2. Mindful Mini-Meditation
Find a quiet spot, even if it’s just the bathroom stall at work (hey, we’ve all been there). Close your eyes and focus on the sensations around you – the sound of the air conditioning, the feel of your clothes against your skin, the distant murmur of conversation.
Why it Works:
Practicing mindfulness, even for a brief period, can clear your mind and reduce anxiety. It’s like hitting the refresh button on your brain.
3. Burst of Gratitude
Quickly think of three things you’re grateful for. They don’t have to be big things – maybe it’s the fact that you found a parking spot this morning, or that your coffee was the perfect temperature.
Why it Works:
Focusing on gratitude shifts your mind from what’s bothering you to what’s good in your life, boosting your mood and giving you a quick positivity lift.
4. New View
Stand up. Seriously, just stand up. If you’re feeling adventurous, stretch your arms above your head or do a little dance (it’s okay, no one’s watching).
Why it Works:
Changing your position from sitting to standing can give your thinking a brief pause and your outlook a boost. Viewing life from a new, commanding position (standing) can improve your mood and energy.
5. Positivity Abounds
Recite a few positive affirmations to yourself. Try something like, “I am warrior,” “I am capable,” or my personal favorite, “I’ve triumphed over yesterday and will triumph today!” Say it with conviction, even if you don’t fully believe it at first.
Why it Works:
Positive affirmations help build self-confidence and reduce negative thinking. It’s like giving yourself a little pep talk to power through the day.
6. Connect with a Loved One
Send a quick text to someone you care about. It doesn’t have to be anything profound – a simple “Hey, thinking about you!” will do.
Why it Works:
Connecting with loved ones, even briefly, can boost your mood and remind you that you’re not alone. Plus, you might get a sweet reply that brightens your day even more.
7. Unplug
Take a break from screens and notifications for just 2 minutes. Put your phone down, step away from your computer, and just be!
Why it Works:
Constant digital noise can contribute to stress and anxiety. A brief pause helps you recenter and emerge rejuvenated, ready to tackle whatever comes next.
8. Quick Creativity
Grab a pen and doodle something. It doesn’t have to be a masterpiece – a quick sketch of a warrior, a random pattern, or even a silly smiley face will do.
Why it Works:
Unleashing some creativity can be a great way to unwind and reduce tension in a short period of time. It’s a fun and easy way to let your brain relax and recharge.
Remember, Little Steps Make Big Changes
Prioritizing your mental health and becoming a Mental Health Warrior doesn’t have to be time-consuming. These short, regular practices can make a real difference in your overall well-being. It’s all about taking small steps toward a healthier, happier you. So, the next time you’re feeling overwhelmed, take a couple of minutes and try one of these warrior tools. You’ve got this!
Make the Time, Get the Rewards
Life’s busy, but your mental health is worth a couple of minutes. By incorporating these quick warrior tools into your day, you’re not just surviving – you’re thriving!
So, take a deep breath, give yourself a quick pep talk, and get out there and conquer the day. You’re a Mental Health Warrior, and you’ve got the tools to prove it!
Bruce Schutter
Creator of Mental Health Warrior Program and Challenge Coin
Comments