Written by: Grace Jones, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
If you finish too many weeks feeling stressed and exhausted try using the TRANCE roadmap to regain control and get back in the driving seat.
At the end of another busy week, I sat down and reflected on what I’d done. I was surprised to notice that so many of the things were routine or automatic, and I felt as if I’d been on auto-pilot.
It’s all too easy to slip into a trance-like state, where conscious thinking takes a backseat, and daily routines become automatic. This auto-pilot living can easily lead down a slippery slope which creates a “disconnect” from our deeper needs and desires.
The result of getting caught in these “currents of routine” and constant demands, often leads to stress and then to neglecting those practices that nurture our well-being.
The very word "trance" evokes a sense of detachment, a state where we're neither fully present nor fully aware. However, it's precisely within this experience that the acronym TRANCE emerges, not as a perpetuator of unconscious living, but as a useful tool for breaking free from it!
TRANCE, can become both a reminder and a guide
T - Take Breaks
Taking breaks is not a luxury but a necessity for mental and physical health. Continuous engagement in tasks without breaks can lead to burnout, decreased productivity, and heightened stress levels. And too much sitting makes us sluggish, yet most of us spend 12 or more hours of every day sitting down.
Dr Joan Vernikos, a former NASA Director of Life Sciences found that an easy way to counteract the effects of too much sitting was simply standing up frequently (say every 30 minutes or so) throughout the day.
Or, if you have to stay seated, try staring out of the window for 5 minutes and allow your mind to wander – this gives your brain a break from focussed thought, while giving your eyes a rest from staring at a screen.
R - Recharge Your Energy
Personal energy levels, just like a phone battery, run down, and it’s important to make time to recharge them to avoid an energy crisis.
Everyone has their favorite way or ways of recharging and these may vary depending on what sort of day you’re having, and the time you have available.
It’s not so much what or how much you do, but that you do something rather than nothing.
So, start small – 5 to 10 minutes can be enough to bring benefits.
Create a list of activities that bring you joy and make time for them regularly.
Prioritize those that help you unwind.
Consider activities that promote mindfulness and present-moment awareness.
A - Appreciate Yourself and Your Accomplishments
Make sure you take time to appreciate yourself and celebrate your accomplishments – it’s like giving your brain a big high-five!
When you acknowledge your wins your brain releases feel-good chemicals like dopamine, which boost confidence and motivation. It also strengthens neural pathways associated with positive self-perception, which helps combat stress and anxiety.
There are many ways to do this, such as keeping a gratitude journal to document daily achievements and positive experiences, or sharing your accomplishments with friends or family to reinforce positive feelings.
Celebrating your achievements reinforces the behaviour that led to the success, making it more likely to happen again. So go ahead, pat yourself on the back—you're literally rewiring your brain for happiness and success!
N - Nurture Your Body: Prioritize Physical Health
As well as getting enough exercise there are 2 other key areas that we tend to ignore and that’s the effect of sleep and diet on our health.
Prioritising a regular bedtime (rather than binge watching yet another Netflix series) will improve the quality of your sleep. Adequate sleep helps to regulate stress hormones, like cortisol, and you’ll find it easier to stay cool under pressure if you’re not sleep-deprived. A good night’s sleep boosts your mood and cognitive function, making it easier to tackle challenges.
When you’re on auto-pilot it’s all too easy to pick up a snack which, while it might give you a short-term boost of energy, will fizzle out quickly leaving you more fatigued than before. A poor night’s sleep will have the same effect in that you’ll find yourself craving a quick food fix.
Choosing a balanced diet rich in nutrients will fuel not just your body but your brain too, strengthening your resilience to stress.
Make it easy to choose healthy snacks by prepping them in advance – things like home-made energy bars or trail mix, veggie sticks with hummus, or just some fruit. These will leave you feeling energised and help you fill the gap till your next meal.
C - Connect with Others: Foster Meaningful Relationships
Social connections play a crucial role in emotional well-being, as they contribute to reduced feelings of loneliness, increased happiness, and improved mental health. But it’s easy to let regular connection opportunities slide, especially if you’re working from home a lot or working in a pressurised environment. Make sure to find time in your day for
Social activities with your family
Calling friends – check in with them, they may be feeling lonely too!
Attending clubs or groups centered around your interests, which will also expand your social network.
E - Engage in Hobbies: Dedicate Time to Activities that you Enjoy
Hobbies don’t just offer a time for you to get lost in doing something that you love, promoting both joy and satisfaction, they give you a chance for creativity, self-expression and are an ideal form of self-care that allows for personal growth.
Maybe you already have a hobby such as painting, gardening, or playing a musical instrument. Or perhaps it would be an opportunity to try something different and discover new talents or interests.
Be sure to schedule regular "me time" to engage in something that brings you joy.
In the journey towards well-being, this TRANCE of self-care can be your guide to cultivating a balanced life.
Because taking care of yourself is not a luxury but a necessity!
Grace Jones, Executive Contributor Brainz Magazine
Grace Jones is a former freelance IT Consultant who is very familiar with the stress of working in demanding environments. Ten years ago she chose to study hypnotherapy to better understand how our thoughts influence our behaviour, habits and results. She went on to create the RISE Resilience system, designed to help people understand and effectively manage the increasing levels of stress, anxiety and burnout that so many are struggling with in this post-COVID world. Today she is an enthusiastic speaker, trainer and breathing coach ‒ "Training your brain to work for you..."
