Here is something most—if not all—computer and smartphone users can relate to: You’re clicking along doing this task and that task. Everything is humming along just fine. You can scroll when you want to scroll. You can save when you want to save. You can open a new tab, send something to the nearest printer, or just watch online videos. All seems right in your digital world.
And then, out of the blue, it happens. You suddenly can’t move the cursor. Or your texts simply will not go through. Or the round indicator that signals your device is working on a task goes round and round. And round.
These sorts of moments when our technology fails us must count among the most frustrating of modern life. Generally, however, the problem can be fixed—and often fixed quite easily. When your computer or tablet or phone is acting up, it is probably time for a restart.
Sometimes our brains need a restart, too. You have probably experienced moments when you suddenly feel stuck. You can’t seem to get started on a new project or you find yourself staring off into space. In those moments, your brain might benefit from the equivalent of a restart.
We have 10 suggestions for quick resets that can get you going again—and can help ensure that your moments of feeling stuck, frustrated, or unmotivated do not put your recovery from a substance use disorder at risk. We will share five ideas here and five more in an upcoming entry.
Countdown While Engaging Your Senses
To bring yourself back into the present moment and give your brain a chance to reset, you might try a simple countdown technique that takes you on a journey through your senses. After taking a couple of slow, deep breaths, name five things you can see in your immediate environment. Next, name four things you can touch. Then, name three things you can hear, two things you can smell, and one thing you can taste. Take a few more slow, deep breaths to finish the exercise (which you can repeat as many times as you find helpful).
You can find a more detailed description of this countdown technique in this previous entry.
Try the Box Breathing Exercise
You probably noticed that the countdown technique starts and ends with some deep breaths. The technique known as box breathing is all about those deep, intentional breaths. The process involves repeating these steps four times: breathing in while counting slowly to four, holding your breath for a count of four, exhaling for a count of four, and holding your breath again while counting to four (as with the countdown, you can repeat the process as many times as you like). You can think of each cycle as one side of a square—which is why the process is called box breathing.
Stretch Your Body to Reset Your Brain
There are times when discomfort in the body can lead to a kind of stalling out. The solution in those moments might be to do some light stretching to help tense muscles relax and to take a quick break from your workstation.
Stretching does not have to be strenuous. After all, the idea is to relieve discomfort—not cause it. Here are some quick stretches for beginners that take just five minutes to do.
Go For a Quick Walk
In keeping with the idea that a bit of physical activity can help you restart when your brain feels stuck, going for a short walk can be a great option. You get a bit of exercise—and if you can walk outside, you also take in some sunlight and have a moment to enjoy the natural world. But even if you find yourself walking indoors, the benefits—for both mind and body—are real.
In this previous post, we suggested some ways to add more walking to your daily routine.
Make Quick Work of a Mess
When you are feeling stuck, turning your attention to a different task can be a helpful move. We might suggest taking a few moments to tidy up a mess—whether that means going through your mail and tossing the junk, folding and putting away some laundry, or dusting a shelf or two. Taking a few minutes to straighten up gives you a quick win that can get you going again. And keeping your environment clean and tidy is good for your mental health and your recovery.
You can read more about the power of cleaning up in this previous post.
Five More Tips Next Time Out
This is the first of two posts about getting yourself reset when you feel stuck. In this entry, we focused on physical options. In the next, we will consider some mental activities that can help.
Restart Your Life at The Aviary Recovery Center
Drugs and alcohol have a way of bringing your life to a halt. At The Aviary Recovery Center, located near St. Louis, Missouri, we help individuals reclaim their lives from the clutches of a substance use disorder. When you are ready to get restarted, we are ready and able to help.
