SLOW DOWN, YOU MOVE TOO FAST
"Waste" your time. It's good for you.
BY:MARY ELIZABETH TERZELLA
So used to racing through the day that you feel a chronic sense of time pressure? According to a recent survey, 31 percent of men and 39 percent of women feel rushed—and women tend to feel that way regardless of how much free time they have.
But feeling harried isn't healthy. Moving at a frantic pace elevates levels of stress hormones, which drain our energy and make us more susceptible to illnesses like heart disease, says Michaela Axt-Gadermann, MD, coauthor of The Joy of Laziness.
To stay healthy and feel energetic, you need learn how to slow down, say experts. That's easier said than done, however, if you have too many obligations or consider "doing nothing" a waste of time. But you can't serve others if you are on the verge of collapse yourself.
Here, some strategies to help you ease out of the fast lane:
Turn it down. You can sidestep stress and carve out time to for R&R by saying "no" to commitments, even worthy causes, that will leave you overscheduled and overwhelmed.
You should never be too busy to take a break, says Carl Honoré, author of In Praise of Slowness and Under Pressure. If you find it hard to decline a worthy cause, say, "I'd like to help but my plate is too full right now for me to do this well, and I don't want to disappoint people."
Change from a "to-do" to a"must-do" list. Jot down only the three or four tasks you really need and have time to tackle. Eliminating all but the essential will help you decelerate—and decompress.
Be smart about your schedule. If Tuesday is jam-packed with caregiving chores and medical appointments, lighten your load on Wednesday, suggests former family caregiver Carole Wallace of Jackson, New Jersey. "I made sure that I didn't schedule even pleasurable activities like a manicure or drinks with friends so I didn't have two marathon days in a row where I was dashing from one thing to the next."
Check your speed. Sometimes hurrying can become a habit, especially since high-speed technology encourages the idea that faster is better, says Honoré. In fact, 60 percent of us are always in a rush, suggests a recent Associated Press poll: We lose patience—and even our cool-after five minutes on hold or 15 minutes in line.
Whenever you're antsy or rushing, stop and ask yourself if it really matters if you get where you're going or complete a task 10 minutes later.
Take periodic time-outs. Our bodies aren't designed to operate without rest and to handle non-stop demands on our energy, say experts. When stressed by a hectic schedule and constant activity, we run at a higher "rpm" that can wear us out and speed aging, warns Dr. Axt-Gadermann.
Fortunately, "slowing down just a few minutes every hour can be beneficial for your health," says Frederic Luskin, PhD, author of Stress Free for Good. Close your eyes and take a few deep breaths, or get a little exercise or a breath of fresh air, he advises. "Even a brief break allows your body to recover and resets your stress thermostat from high gear to cruise control."
Enjoy the moment. You don't need to disrupt your daily routine to take a breather. Appreciating what you're doing or observing the world around you can stop the clock ticking in your mind for a few minutes. Everything has its own magic and wonder, and it's when we slow down that we start to notice," says Honoré.
While your coffee perks, gaze out your kitchen window and marvel at what you see—birds, ice glistening on trees, sunlight dappling the ground. Linger overlunch, savoring every bite, instead of inhaling takeout at your desk. Curb checkout-line frustration by "trying to guess what kind of lives other customers lead from their clothes, voices and purchases, suggests Honoré. "When on hold, study the pattern on the carpet or the cracks on the ceiling."
Welcome the wait. Instead of fuming while you're cooling your heels at the doctor's office or stuck in traffic, view the wait as the extra time you desire or the rest you deserve. Come prepared for enforced down time; bring a juicy novel (or book on CD), great music, a crossword puzzle, or even some thank-you notes to write.
If you're restless or can't do anything constructive, think calming thoughts: Count your blessings or recollect in great detail the most peaceful place you've ever been. "Even congratulating yourself for good things done relieves stress," says Dr. Luskin.
"When you think positive thoughts, your mind and body quickly relax," he explains. "But you have to dwell on them for awhile—between six to 10 seconds—for this to work."
Unplug to recharge. Thanks to cell phones, laptops and PDAs, we're almost always connected—and on call. Toreclaim "me-time," once or twice a day, turn off all the technology, advises Honoré. Free from the demands of others, you can relax, reflect and recharge your batteries.
Do one thing at a time. Don't read the newspaper while watching TV or read emails while on the phone—you'll get less out of both and perpetuate a sense of time pressure. "Always having competing demands on your time and attention causes stress," says Dr. Luskin. What's more, research shows multi-tasking decreases productivity and increases errors.
Start a slow hobby. A more relaxed day-to-day routine won't relax you if you're hooked on hurrying. In that case, says Honoré, a slow-paced pastime, such as reading, painting or gardening, can help you put the breaks on. And leisurely hobbies with repetitive and rhythmic motions, such as knitting and woodworking, may even elicit the relaxation response—a feeling of calm that's been shown to enhance your health, says Alice Domar, PhD, executive director of the Domar Center for Mind/Body Health in Boston.