Video lesson
Overcoming obstacles takes a lot of hard work. But no one has an infinite supply of energy. Balancing great effort with beneficial pause is crucial.
Reflection questions
- What does self-care look like for you?
- Can you think of a time when stepping away from a problem for a while helped you solve it?
- What are some ways you can build self-care into your schedule?
Exercise: Use 7-8-9 breathing
A great way to get out of your head is by focusing on your breathing. Based on pranayama — the yoga practice of controlling your breath — the 4-7-8 technique (also known as “relaxing breath”) is a popular exercise that’s easy to incorporate into your daily life. Here’s how it works:
- Breathe in for four counts.
- Hold your breath for seven counts.
- Slowly exhale for eight counts.
- For best results, repeat this four times in a row twice a day.
Try it now to get the hang of it. And remember: practice makes perfect!
To see the technique in action, search for “4-7-8 breathing technique” on YouTube.
Tools and tips from around the web
Importance of self-care (Canadian Mental Health Association)
7 science-backed reasons to get outside immediately
Nurtured by nature
“Psychological research is advancing our understanding of how time in nature can improve our mental health and sharpen our cognition”
4 Reasons Taking Breaks is Beneficial to Your Productivity
4-7-8 breathing technique how-to video
A variety of deep breathing exercises
6 easy ways to practice self-care while studying
Printable adult colouring book pages
10 apps to help you embrace self-care
Self-care assessment worksheet
