6 tips to do a mental reset and face the year more lightly

1) Name the feelings

The daily whirlwind of information causes our head to be in a permanent state of wear and tear, like an elastic band stretched repeatedly. “We are exposed to destructive events such as urban violence and terrorism. We have also noticed, in recent months, strong intolerance and aggressiveness in the air, scenes of discrimination, lack of patience in traffic and tension, especially during the elections”, exemplifies José Toufic Thomé, psychiatrist specialized in contemporary disorders at Santa Casa de São Paulo .

According to him, stress releases adrenaline and cortisol, substances that leave us in a state of alert. “The constant doses lead to a heavy, paralyzing feeling, the burnout.” We can’t shield ourselves from all destructive events, but embracing vulnerability and identifying feelings help. First, unravel the cause of the feeling of burnout, because what we don’t know how to explain tends to turn into anguish. And the work? A loving relationship? Time spent on social media? “Then, create strategies that distance you from those contexts.” It is worth making an appointment to have coffee without taking your cell phone or writing a letter in which you reveal to someone the reason for the affliction.

2) Control repetitive thoughts

It’s that maxim: what we think affects our body directly. Those who are tired are more critical of themselves and others, tend to be discouraged frequently and react with complaints. “There are still those so-called dysfunctional reasonings, which arise in our minds, but they don’t match reality, they don’t make sense”, says Gislaine Gil, a neuropsychologist at Hospital Sírio-Libanês, in São Paulo. It is essential to discover and use tools to slow down, distinguish what is false and act rationally. “As soon as the negative idea arises, stop and think about the opposite. If that doesn’t work, recall times when you were praised, fulfilled, or relieved of pressure. They are intelligent responses to bad feelings that, little by little, break this vicious circle”, guides Gislaine.

Read more: Slow down! 5 tips to relieve stress in everyday life

3) Strengthen the bonds

A recent study by the University of Cambridge, UK, surveyed older residents of nine villages in Cilento,
in Italy, to decode the secret of longevity. There was much suffering in the region’s history. The inhabitants had gone through wars, lost family members, migrated several times. The researchers concluded that some personality traits had been decisive for survival on this journey, including optimism and a sense of belonging. In times of crisis, you need to be with your loved ones. “Human interaction is extremely important for maintaining well-being. Engaging in community activities, for example, takes the magnifying glass out of our problems and focuses attention on the common good. Relationships work like medicine”, argues Gislaine.

4) Sleep Well!

We spend a third of our lives with our eyes closed, but that doesn’t mean that time is well spent. Several factors impair the quality of sleep, such as excessive intake of stimulating ingredients, such as caffeine,
some medications and even alcohol. Breathing problems, such as apnea, and excessive worry are also villains of a quiet night. The result is a hard blow to the body and mind. Those who don’t sleep well wake up tired and predisposed to irritability, slowness and lack of concentration. Put the day-to-day charges on the account. “Tiredness is just a symptom. It lights up the alert that there is something wrong with the body and, in general, is accompanied by a drop in productivity”, says neurologist Ivan Okamoto, member of the Instituto do Cérebro at Hospital Israelita Albert Einstein, in São Paulo. To really rest, slow down about two hours before bed. Set a time limit for using your cell phone and, in bed, prefer books. Have a light meal for dinner and skip the heavy news.

Read more: Meet Ho’oponopono: the Hawaiian meditation with healing power

5) Move the body!

A wave of well-being comes after a few minutes of exercising. It is the action of a potent combination of hormones, including endorphins, responsible for the feeling of reward. Some physical activities are even more focused on relaxing the mind. This is the case with yoga. The resilience required by exercise challenges the body, just as life’s adversities affect our attitudes. “When a posture tests the practitioner’s ability, it teaches him to deal with good and bad moments”, argues Ciro Castro, instructor and founder of the Yoga na Rua project, which takes the practice to parks in São Paulo and Goiânia. Discipline follows like a workout also off the mat. “The issues that previously caused discomfort become stimuli when we change the reading. This lesson is precious to the mind.”

6) Take mindful breaks

The meditative state is the maximum level of concentration that the mind reaches. “In everyday life, it can be practiced through mindfulness, which brings focus to the present moment”, explains Vitor Friary, a psychologist specializing in mindfulness-based cognitive therapy, from Rio de Janeiro. It is not necessary to be on vacation from work or away from studies for such dedication. “Breaks are tools to reduce burnout and recover.” It teaches, in simple steps, the squeeze and release meditation, suitable for those who need to relieve tension:

• Choose a quiet room away from distractions. Start by lying comfortably on the floor or on a bed and closing your eyes.
• With your body relaxed, think and visualize from your toes up your legs to your head. Do it slowly.
• Also through the feet, start the squeezing and releasing movement. Tense your muscles and after a few seconds relax. Repeat up to the neck.
• During the exercise, slow down your breathing, inhaling and exhaling deeply, feeling the air flow through your body.

Read more: 6 mindfulness exercises to take life more lightly