Seek out a calming spot.
Mute your phone or leave it in another room. If you’re home, find a quiet place that’s comfortable for sitting, Dr. Varma said. If you’re at work, scout out a relatively peaceful location — a seat in the cafeteria or break room, a bench outside, or even your car if you drive to work. The setting is less important than your intention to take a few minutes for yourself, she added.
In fact, you don’t need to sit, or even be quiet. Dr. Wu’s findings suggest that it doesn’t matter what you do on your break — it could be a five-minute walk or a quick coffee — as long as it’s time spent away from work doing something you enjoy. “We found that the key characteristic to make that break replenishing was that choice, that autonomy,” Dr. Wu said.
Experiment with ‘wakeful relaxation.’
Take some slow, deep breaths. Doing this for five minutes can help you feel less depleted.
This should not be confused with meditation, Dr. Varma said. An oasis moment isn’t rigid. Aim for a state of what she calls “wakeful relaxation” — you should feel calmer but still alert. Try to quiet your mind, but don’t strive to zone out. You can even listen to your favorite songs while you take your break.
Afterward, notice how you feel: Are you a little more refreshed? Taking this break, Dr. Varma added, might also give you a sense of mastery and control. “You’ve made space and time for something that’s beneficial,” she said. “And you feel like you’ve achieved something for the day, similar to making your bed.”
Rest is a “highly therapeutic, untapped resource,” and the positive effects can build over time, Dr. Varma said. If you enjoyed this exercise, consider scheduling a five-minute break every day this week, and in the weeks and months following, to keep the rewards coming.