We are currently facing the largest global epidemic, and its epicenter is mainly in big cities. The generations of the mid-70s and part of the 80s, both men and women, inherited a complex legacy. On one hand, doors were opened to unprecedented professional development, a vision of conquest, and the multifaceted exploration of arts and sports. Women embraced professional empowerment without giving up their family role, and men assumed a more active and emotionally present fatherhood.
This set of opportunities, in a world where consumption and comfort have become the guiding principle, has set a relentless race toward multiple and demanding goals. In that race where time is never enough for so many ambitions, the weight of this existential and perverse burden suffocates us. Self-demand and the fear of not achieving success become a constant pressure. And the question that hangs in the air is: who, in this whirlwind, can put a brake on the rhythm that society drags us into?
The Inner Struggle and the Path to Prioritization
The first step is a deep introspection. We must breathe, be honest with ourselves, and admit that not everything will be possible at the same time. Understand that perfectionism is a form of self-deception and that pauses are not a setback but a biological necessity. Some things and projects will inevitably have to wait. Prioritizing these issues will be the most important act of courage to avoid collapsing in the attempt.
It’s not about giving up on dreams but about redefining the concept of success. It’s about living instead of just surviving, about stopping running without a fixed destination, about stopping doing everything for everyone and for everything. Essentially, it’s about choosing and prioritizing oneself, recognizing that our mental and physical health is the engine that allows us to move forward.
Non-Negotiable Suggestions for Slowing Down
Slowing down is not a luxury; it is an investment in our well-being. Below is a list of essential practices to reconnect with yourself, which should not be negotiable in your weekly routine.
- Time in the Sun: Beyond the benefits of Vitamin D, which strengthens our bones and immune system, natural sunlight regulates our circadian rhythm, the internal clock that governs our sleep-wake patterns. Spending at least 15-20 minutes daily outdoors, with caution to avoid sunburn, helps reset this biological clock, improving sleep quality and, therefore, our ability to manage stress.
- Time with Music: Music has a direct impact on the nervous system. Listening to melodies you enjoy can reduce levels of the stress hormone cortisol and increase the production of dopamine, the well-being hormone. It’s not just about having it in the background, but about taking 20 minutes to sit and listen to it consciously, letting the emotions it evokes flow freely.
- Cooking: Relating to food is a sensory and meditative experience. Beyond nutrition, cooking forces you to be present. The aroma of spices, the texture of dough in your hands, the sound of a sauté… all this gets you out of your head and anchors you in the moment. It’s an activity that nourishes the soul and reminds you of the importance of taking care of yourself.
- Walking: Movement is a natural stress reliever. Walking, even if it’s just around your house, has a therapeutic effect. If you can, do it in a natural setting. Contact with nature, known as “forest bathing,” has been shown to reduce blood pressure and the stress hormone, offering a calm that the city cannot provide.
- Time with Plants and/or Animals: Caring for a plant or interacting with a domestic animal has been shown to reduce blood pressure, lower stress, and feelings of loneliness. The simple observation of a living being growing or the unconditional connection with a pet brings us back to a simpler, calmer way of life.
- Quality Attention to Children: 20 minutes daily of mindful attention to a child in the family is enough. Putting away your phone and worries to immerse yourself in their world of games and questions forces you to disconnect and live in the present. It’s an emotional recharge for both of you, reminding us of the innocence and purity that the fast pace makes us forget.
- Neurocognitive Training: Activities like coloring, drawing, knitting, assembling puzzles, or cutting and pasting are not just for children. They allow the mind to enter a “flow state,” where time seems to stand still. By concentrating on a creative and repetitive task, the mind calms and clears, offering a vital break from the constant stream of thoughts.
A Digital Detox and Non-Negotiable Boundaries
To be able to apply these suggestions, it is vital that you incorporate other essential habits that act as a “detox” from overload.
- Digital Disconnection: The constant notifications and the infinite flow of information on social media feed anxiety and the fear of being left behind. Choose a time or a day of the week to completely disconnect from devices.
- Journaling: Writing in a journal for 10 minutes a day can help you process your emotions, organize your thoughts, and identify stress patterns in your life. It’s an exercise in self-knowledge and emotional release.
- Setting Boundaries: Learning to say “no” is one of the most important skills for managing stress. You can’t please everyone or meet all work or social demands. Setting clear boundaries with your boss, family, and friends is a way to protect your energy and prioritize your well-being.
It’s about living, creating a sacred space in your life where the rhythm of the outside world cannot enter, and choosing calm over chaos. Putting a brake on stress is not a utopia; it’s a conscious and necessary decision for a full and meaningful life.