The micro break was first researched in the late 1980s in Ohio, USA. The technique has been further researched and developed since then. The benefits range from reduced postural issues, increased brain functionality and productivity.
What Is a Micro Break?
A micro break is simply a tiny chunk of time to shift your focus from what you are doing to something else. I recommend two minutes at regular times throughout the day. What you do in that time needs to be tailored to what works for you. Moving your body, reconnecting with how you are feeling, and the environment can be enough to offer a reset and help you focus on the job in hand, whatever that may be.
Who Benefits from Micro Break Techniques?
Often, in my Practice, here at Rachel Derrington Counselling, I encourage micro breaks to alleviate overwhelm, brain fog, stress and anxiety. My clients are not all working in a busy office, however, the pressures of being a human in the world, stress, managing a household, being a carer, living with chronic illness or neurodiversity can all cause an equal amount of overwhelm. Micro breaks are for everyone.
Finding the time for traditional self-help is not always possible, however hard someone might try. Therefore, alternative methods are desirable.
How Do I know that I need a Reset?
Typically, when we are overloaded, we become ‘doing’ people. We are in problem solving mode, often putting others in front of ourselves or the practical aspects of life. We easily learn to ignore what we need as an individual, be that physical, environmental, social, or emotional. We can become like a machine. However, our humanness is likely to catch up.
These are a few things you might notice:
Brain fog – you are unable to think clearly. Every thought seems to connect to another one and around it goes, like spaghetti. This can be frustrating and change your tolerance of disruptions and things ‘not going to plan.’
Forgetfulness – You know you put those keys down, but where? You lose time trying to find things that often you would not.
Everything takes so much longer than you would hope.
Concentration and focus can become obscured. You may become easily distracted – perhaps by the things you forgot earlier!
Your brain feels full, like there is no more room for any further information – about anything.
As a result of the above you can feel fatigued, anxious, and quick to react negatively to others. In other words - overloaded.
What Techniques can be helpful?
Self help techniques associated with micro breaks can support your mental health and wellbeing. Here are some Suggestions:
Breathing exercises - there are apps out there that offer short breathing techniques. This breathing bubble from Calm is one of my favourites.
Connecting with something you find calming. Look for textured materials, fidget tools or hand creams, think about your favourite things and make sure they are portable for on-the-go micro breaks.
A favourite stretch. Raise your arms, take a big breath in, then drop your arms and breathe out a long breath. Repeat.
Short Meditation. Try this 60 second exercise from Headspace.
Whatever you chose, keep in mind that you are connecting your body and mind together. Ask yourself, how do I feel? What do I need to be comfortable? Where are my emotions at? There might not be a response to the questions, but you are opening communication between your physical and mental.
The Theory Behind Deep Breathing
When we take deep breaths, we are increasing oxygen to the brain. Slow, deep breaths will stimulate the vagus nerve that runs from the brain to the abdomen. This in turn will begin to calm our system and move us away from our ‘fight, flight, freeze’ reflex. Busy overloaded activities stimulate our bodies into a heightened state, so we are operating like an animal in danger. If you reflect on that, it is easy to understand why we cannot function as well as we would like at these times.
Lasting Impact of Being Overloaded
Although micro breaks can give us resets during busy times in life, if we are working in that highly stimulated place for too long, without management, it can lead to burnout.
Points to remember.
Take micro breaks to reset at busy times.
Overload can come from being highly stimulated for an extended time. This can be environmental, social, physical, or psychological.
Micro breaks can improve productivity and enjoyment during busy or demanding times of life.
Seek help if you are finding it hard to calm or feel the benefits of self-help techniques. Counsellors can help you find solutions. Contact me at Rachel Derrington Counselling to request an initial session.
Counselling can compliment self-help for getting through tricky times in life. To find out more about counselling, check out my blog in ‘What is Counselling.’
Rachel Derrington
19/06/2024
Great article