Sometimes, taking breaks is the best thing you can do for your mental health. When you’re constantly on the move or dealing with a lot of stress, it’s easy to burn out. This is especially important if you have chronic pain. A break may be what you need to recharge and relax, to return feeling better.

A change of scenery or change of pace can do a lot of good. When you think of a break, you may picture a vacation or leave of absence from work. However, breaks can be just as effective when they’re short and frequent.

An effective break can be a five-minute pause from what you’re doing, a half hour lunch break, or a walk around the block. It doesn’t need to be a long, expensive hiatus. However, that is also nice if you have the means to do it occasionally.

Even a few minutes can de-stress you. Take some time for yourself, breathe, and relax. The most effective type of break will be different depending on who you are, what you enjoy, and what you need a break from. For instance, if you work a labor-intensive job, you may enjoy a movie night on the couch. However, if you work a desk job, you may enjoy an activity-based break, like a bike tour.

Listen to what your body and mind need. With racing or anxious thoughts, you may benefit from meditation or yoga.

Prioritize leisure time and taking breaks: enjoyment is an emotional and mental health necessity

Making time for the activities you enjoy is important. They add joy and happiness to your life, and you’ll have something to look forward to. Make a list of things you love to do. Schedule them into your weekly routine.

For example:

• Go to a funny movie or comedy show
• Take a walk in a scenic area (e.g., beach, forest)
• Listen to your favorite music or podcast
• Get lost in a good book
• Talk with a friend

Leisure time not only improves your mood, but it can help distract you from chronic pain as well. Chronic pain counsellors suggest making time for activities that you love. Doing something you love makes you feel accomplished, satisfied, and engaged. It can help you connect with others and take your mind off your pain. When you do something fun, it reminds you that you can experience joy, despite pain.

Do something you love regularly for your mental health

Reflect on what you truly enjoy doing. What are the activities that you can get lost in? In the past, what has made your life feel rich and purposeful?

Enjoying yourself can improve your mood and decrease stress. Doing something you love can often increase your self-esteem and confidence, too. The act of practicing something, enjoying it, and being pleased with the result is amazing.

Concentrating on a hobby or activity can help distract you from your troubles and worries for a while. This can shift your mood and perspective. Choose activities that require focus, activity, and talent, like gardening, art, or music.

Engaging in an activity for the purpose of enjoyment, without expectation, can do wonders for your mental health. Pick an activity that you enjoy; don’t let the people around you influence your choice. Be selfish and do what you love. It’s self-care!

Practice

Below, you will find the worksheets for this lesson: the Joyful Activities Worksheet and the Joyful Activities Planner. These worksheets will help you reflect on what activities/hobbies/interests you really enjoy. Then, you’ll plan them into your schedule to ensure you’re doing the things you love.

Reflect

Reflect on the activities you love to do! How do they make you feel and why do you love doing the? Can you think of any activities or interests you’d like to try or get involved in?

In the next lesson, you will understand how self-love and self-acceptance can improve your mental health.