I've written this article a while ago, as part of my Intensive Self-Care Kit that I offer for all new subscribers to my monthly e-zine. Gamy Rachel reminded me that the holiday season is a perfect time to share these mini energy breaks ideas with my readers. I hope you find these tips valuable, and take proactive steps to de-stress during the holidays.

If you like these ideas, download your FREE Intensive Self-Care Kit now, so you will have more tips & tools to take better care of yourself throughout the year.

Also, if holiday stress is your concern, sign up for my upcoming FREE Teleclass "Joyful & Stress-less Holidays" on December 7th.


Mini Energy Breaks Idea List
Copyright 2006 Hueina Su, Beyond Horizon Coaching

In a modern society where we are moving at the speed of light, and everyone is so over-booked and overwhelmed, it’s very easy to feel stressed and drained. There are so many “energy drains” (both physical and emotional drains) in our life. It is very important to build in mini energy breaks throughout the day and the week, so you can reduce stress and replenish your energy.

Below is an idea list of mini energy breaks you can apply to your daily life. You can come up with your own ideas. Keep the list nearby, so you can schedule them into your planner, or refer to it when you have unexpected spare time. With consistent practice, you can learn to defuse and prevent stress and burnout in the long run.


Less than 2 Minutes Breaks

• Deep breathing: focus your full attention on breathing is perhaps the fastest way to de-stress and center yourself. Take a deep breath in slowly, hold 3 counts, and breathe out slowly
  
• Inhale or apply pure essential oils on pulse points: Peppermint, Clarity will energize you and give you mental focus; Lavender and Peace & Calming will calm you down
  
• One-frame Mental Picture (visualization): use one mental picture that gives you instant peace and joy, e.g. your child’s smiling face, pet, favorite vacation spot
  
• Jumping Jacks, jump rope, or jog in place – gets your blood pumping
  
• Wash your face or run cold water on the back of your hands – will energize and wake you up
  
• Stand up and stretch
  
• Read the comics or a few jokes or funny videos your friends email to you
  
• Get a drink of water – proper hydration is important in keeping your energy
  
• Send a quick email to say hi to friends or family
  
• Rub your palms together until your hands are warm, then cover your eyes with your palm for a minute

2 to 5 Minutes Breaks

• Read your favorite column in the paper or an article in a magazine
  
• Listen to a favorite song and sing along (or get up and dance along!)
  
• Close your eyes and visualize yourself skiing down the slope (or doing one of your favorite activities)
  
• Check the movie schedule in the paper and plan an outing with your friends
  
• Call a friend/mate to chat and/or plan a lunch date
  
• Browse through a catalog or art book
  
• Keep a book of affirmations or positive quotes near your desk so you can read a few pages when you need a spiritual pick-me-up
  
• Look at travel brochure or travel magazines, and plan your next vacation
  
• Brew a good cup of tea or coffee & enjoy it
  
• Have a quick, healthy snack
  
• Walk around the block or office
  
• Play with a toy you keep at the office, e.g. yo-yo, paddle ball, dart board
  
• Work on a crossword or other types of puzzle
  
• Share a joke with someone
  
• Give yourself a head massage or foot massage

5 to 30 Minutes Breaks

• Listen to some inspiring or career development seminar on CD or computer
  
• Plan some extra walking into your day – park a little farther from your building, or talk a walk with a friend or your dog
  
• Learn a foreign language from CD
  
• Curl up on the sofa with a good book and/or a cup of tea
  
• Play with your kids or your pets
  
• Stop by a book store and browse
  
• Stop by your favorite café on your way to work or your way home
  
• Shop for a present for your friend/family from a mail order catalog or online
  
• Take a brown bag lunch and go to a nearby park
  
• Carpool with someone you enjoy, and try to focus your conversation on positive, energy-building topics
  
• If you drive by yourself, listen to your favorite CDs (soothing music, songs to sing along, or comedy) or audio books – things that lift your spirit
  
• Have a collection of activities and hobbies that you can easily pick up and put down, such as knitting, weaving, puzzles, sudoku, single-hand card games
  
• Have a collection of cards & post cards at your desk, so you can write a quick note to your friends or family – reaching out & feeling connected to someone you care, gives you energy & lift your spirit
  
• Plan a surprise for someone you love or appreciate
  
• Plan something special to look forward to this evening, or this weekend
  
• Give yourself a manicure or pedicure
  
• Take a different route home from work, stop by a park or sit by a pond, or simply drive through the countryside & enjoy the fresh air

30 minutes to 2 hours (great for week nights or any free time you have during the day)

• Take an exercise or yoga class
  
• Take a walk, roller skate or bike in your neighborhood or in the park (enroll a friend or family members to go with you)
  
• Go swimming and enjoy the hot tub afterwards
  
• Check out a new store or bakery nearby
  
• Go to a lecture on a topic that you enjoy
  
• Take an arts & crafts class or workshop – learning something new energizes you
  
• Go to a movie
  
• Have a lunch date with your friends or your mate
  
• Have a tea party with your friends or your kids
  
• Take a bubble bath or foot bath
  
• Light a scented candle and meditate
  
• Enjoy your favorite dessert and savor every bite of it
  
• Get a facial, manicure or massage – bodywork is great for relieving tension
  
• Enjoy playing music or singing – don’t worry if you can’t play/sing well, it would actually be more fun to goof around with your friends/family, or by yourself!
  
• Play board games or card games
  
• Join the family in a game of backyard badminton, football, baseball, ping pong or hide-and-seek before dinner
  
• Attend to your garden
  
• Keep a journal
  
• Write a card or letter to friends or family
  
• Take a nap (why not?)
  
• Track down old friends that you’ve lost touch with, and call or write to them
  
• Review old family pictures or albums, and tell family jokes or stories to each other
  
• Enjoy old musical albums or CDs and dance in your own living room
  
• Watch an old favorite movie or sitcom
  
• Plan your next vacation – collect maps, books, articles of your favorite destinations, talk with your friends/family about the activities you would like to do while you are there, and how your will feel
  
• If you had a bad day, role play with your friends or family about the situation and come up with the most outrageous, silly comeback you would’ve liked to say to that person – laughter is a great stress-reliever

Jot down your own ideas here:
(or post a comment here to share your idea with everyone)

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Labels: health, holiday stress, Intensive Self-Care, stress management, work life balance