Have you seen this video by Emilie Leyes, a hypnosis and brain training specialist on TikTok? In it, she runs through five self-care practices that she recommends, no matter how busy you are. Not everyone has the time to sit and journal, or meditate, or do yoga, but most of us can take a couple of minutes for a few deep breaths. The important thing is implementing whatever works for you, even if it’s only one thing from this list.
The 5-second rule
Created by talk show host Mel Robbins, the idea behind this 5-second rule is meant to help fight decision paralysis. By counting down from 5-4-3-2-1-GO and then taking action, you start to train your brain to push through challenges like self-doubt and choice overwhelm. According to Robbins, “it works every time because it’s interrupting the negative patterns in your brain that hold you back.” So the next time you are struggling to start a task, big or small, give this method a try.
Laughter yoga
At its core, laughter yoga relies on the idea that our bodies can’t really distinguish between real and simulated laughter. What this means if that you can benefit from its positive effects, such as lower stress and depression rates, simply by forcing yourself to laugh. In Leyes’ video, she explains her preferred method of doing this exercise, and notes that a lot of the time, you’ll probably end up laughing for real just from how silly it all feels. Either way, that is a guaranteed dopamine and serotonin boost to help alleviate any negative emotions you might be having.
Positive thinking
There is a reason there are many adages that talk about how the way you live your life and who you spend your time with ultimately inform how you view and interact with the world. Whatever you devote your energy and attention to is usually what you attract, so instead of complaining, try to focus on the positives, or find ways to improve the situation. You don’t have to veer into toxic positivity, but if you’re having to deal with a boring or annoying task, try making it better by either shifting your perspective, or changing the environment you’re in to make it more comfortable for you.
Mindful breathing
Yoga and breathwork are both forms of mindful breathing, but if you aren’t able to invest too much time as you go about your day, this can be as easy as paying attention to a few deep breaths. Because it is an involuntary action, we’re usually unaware of our breathing, and taking the time to stop and do it intentionally can really help you recenter and relax. Leyes recommends the physiological sigh technique, but the important part is taking a break to make this your focus until you feel more grounded.
Daydreaming
Studies suggest that the subconscious mind experiences real and imagined experiences similarly, so allowing yourself to daydream about your goals, for instance, can often feel as if you are actually living it. This is the same science behind manifestation, which sounds a bit esoteric but is actually rooted in neuroplasticity—or your brain’s ability to grow, change and adapt as you grow up.
As an adult, it is easy to focus too much on the present and feel helpless or anxious when facing new challenges. But, by giving yourself permission to daydream, you are ultimately training your brain to solve any obstacles in the way of your objectives. This means that on top of helping you feel better in the moment, it can also help future you accomplish their goals.
Photo: John Diez