MHHealth

Catch a Break

time-capture

Stop and take a time out, guys. Here are six ways to reap the mental benefits of the average 10-minute cigarette break – without blackening your lungs.

Mini break 1 -Take a bite of Zen

Replace calming but damaging nicotine breaks with this Zen-inducing snack, devised by nutritional therapist Miguel Toribio-Mateas. Prep and enjoy in less than 10min.

High tryptophan levels in eggs boost relaxing brain chemicals. To cook at work: place in a full kettle; boil; stand for 2min; boil again.
Let the egg cool. Slice up six shiitake mushrooms, which contain beta-glucan, a complex sugar that protects you against stress.
Load your plate with watercress. It’s packed with the enzymes which process stress hormones, helping you feel calm.
Chop the egg, mix the ingredients and season. Then eat between tasks in the office when you need a 10min screen break.

Mini break 2 – Use light therapy

Finnish studies found that a fast way to relax is to beam light into your brain via headphones. No, really. Valkee, right, is an iPod-like device that shines rays into your head via your ears to lift your mood. If anyone asks, you’re listening to Nirvana, not striving for it.

Mini break 3 – Upgrade your cuppa

“Lime flower tea has an antispasmodic effect, which is great for stomachs knotted with stress,” says Toribio- Mateas. Wait for 6min before drinking: the tea will cool to an optimum 60°C (the most satisfying temperature to drink tea).

Mini break 4 – Release pressure

Wring out stress with this 10min pressure-points massage from acupuncture specialist Mami Tsang. Work in a circular motion for 15sec, stopping for 5sec between each step.

Massage the point midway between your eyes with a fingertip. Then move to your temples, using the tips of your fingers.
Use your finger tips to work on your trapezius muscle, then massage the base of your neck with your thumbs.
Work your ‘Pericardium 6’ point. It’s on your inner wrist, three fingers’ width down from the crease. Repeat on your other arm.
Massage the webbed area between your thumb and index fi nger. Repeat A-D twice, then return to that report refreshed.

Mini break 5 – Write now

“Take 10min to type a list of work frustrations,” says business coach Anne Corstorphine. “You’ll instantly feel calmer.” Paste this into an email, but instead of sending it to your boss, fire it to . In place of a notice, you’ll receive bespoke stress-crushing tips from The Stress Management Society.

Mini break 6 – Drink blood

Put the squeeze on stress with two juiced blood oranges. “Their aroma induces the production of alpha brain waves, making you feel calmer,” says Toribio-Mateas. Before drinking, add a few drops of Max B. “This B Vitamin complex relieves anxiety, while giving you an energy boost,” he says.

Words by Jessica Powell. Photography by Dan Matthews

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