Put the brakes on and go with the slow
Do you have a to-do list as long as your arm and not enough hours in the day? Don’t panic. All you need to do is reduce your speed, says wellbeing expert JO PETERS
LIFE often feels like one big race. Rushing to work, rushing to get kids organised, rushing to meet a friend and rushing off again; the pressure never stops. However the truth is living like this isn’t good for us.
Worrying research from the Mental Health Foundation revealed that three out of four UK adults have felt overwhelmed with stress in the past year.
So what is the solution? It may be tempting to cram even more into your day to try to get everything done. However this isn’t the way to go. Instead it’s time to embrace “slow living” – doing everything as well as possible rather than as fast as possible, in every area of life.
SLOW HOBBY
Forget about being productive or trying to learn something new.
Finding a slow hobby is all about immersing yourself in an activity without any distractions and doing it just for fun.
Try: Adult colouring
There is a reason why adult colouring books have been such a big hit.
Colouring in is proven to have the same health benefits as meditation. One recent study from the University of Otago in New Zealand found that just 10 minutes a day could reduce symptoms of depression and anxiety. This is because it allows the brain to focus on one activity and switch off other thoughts.
SLOW EXERCISE
Believe it or not, exercising slowly can make you feel much more energised than going for the burn through a high-impact workout. Moving slowly and breathing deeply increases oxygen intake in the body, which boosts energy levels and lowers stress hormones.
Try: An aimless walk
Going for a walk and soaking up the great outdoors is one of the best ways to appreciate living slowly.
But forget dashing around from place to place. Walking with no particular purpose and in your own time is a great way to de-stress.
Whether you amble through the side streets of your local town or take a wander around a leafy park, make sure to stop every so often to enjoy the view.
SLOW HOME
Living in a slow home doesn’t mean you have to get up at sunrise to make your own organic bread and hand-grind coffee beans. It’s about creating a calm oasis in which to live and rest.
Try: Mindful washing up
Be completely present when you do your housework. For example, when you are washing up, notice the rainbows on every bubble, the warm, scented water and the clean, shiny dishes.
At the end, notice the feeling of satisfaction at a job well done.
SLOW FAMILY
Weekends and evenings can zip past in a blur so it can be hard to find time for slow moments with family and friends. To combat this, create special events.
Try: Book club
Not everyone likes to read but listening to someone reading aloud is something that can be enjoyed by people of all ages.
Not only will it encourage imaginative thinking, it’s a great way to get the whole family talking. Begin with classics and make them age-appropriate.
The Harry Potter series by J.K. Rowling is wonderful for children, while adults should enjoy modernday classics such as The Book Of Dust by Philip Pullman or When Breath Becomes Air by Paul Kalanithi.
SLOW EATING
Eating more slowly sounds like the sort of thing your mum used to say to try to stop you wolfing down your food as a child. However there are some major health benefits to taking your time to chew your food, including weight loss, better digestion and lower stress levels. Slow living often inspires a move towards healthier eating habits. Purposefully slowing down allows us to make more considered choices about what we put in our body in order to be healthier.
Try: Snack attack
Tune into your body to find out what it needs. If you are craving a sugary snack, stop and think about how you are feeling.
People often try to soothe difficult feelings and stress by eating sweet treats. Be aware of this craving as this will reduce the desire to eat and you may not need that chocolate bar after all.
SLOW WORK
This can be the trickiest part of your life to slow down. After all, how can you apply slow principles to working when office life is often about getting as much done in as little time as possible? The key is to stop trying to do so many things at once.
Try: Single-tasking
Multitasking is often seen as the key to being productive at work. This means being constantly busy and juggling jobs is the norm.
However the truth is we are most productive when we focus on one task at a time. Multitasking increases levels of stress hormones in the body as you try to keep track of everything you’re doing.
Instead, complete one task at a time to the best of your ability. Your mind – and your boss – will thank you.
SLOW NATURE
When was the last time you turned off your gadgets, buttoned up your jacket and immersed yourself in nature? Spending time outdoors is the ideal way to reset and recharge as you allow your mind to relax and notice small details.
Try: A rainbow walk
This mindfulness exercise can be enjoyed at any time of year and helps you remain in the present and notice your surroundings. It’s also a fun game to play if you’re walking with children.
The premise is simple – go for a walk and look for something red, then orange, then yellow, green, blue, indigo and violet.
Once you have finished go back to the beginning and find another rainbow. Keep going until you have finished your walk.
Extracted by MERNIE GILMORE from Slow: Finding Peace And Purpose In A Hectic World by Jo Peters (Summersdale, £12.99). To order a copy call the Express Bookshop on 01872 562 310 or visit expressbookshop.co.uk