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One way I will improve my mental health is by taking a break from work and activities more often.

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Do you ever find yourself studying for hours on end but not getting much done? Do you feel like you don't have time for a break but end up scrolling on your phone anyway? Contrary to popular belief, taking breaks-if they are the right kind-can actually increase productivity rather than decrease it. This guide discusses when to take breaks, what kind of breaks to take, and how to incorporate breaks into your day depending on how much time you have, what you need to get from your break, and how you feel.

Why are breaks important?

When you are working or studying hard, your brain has to resist distractions in order to focus on the task at hand. Your prefrontal cortex is mostly responsible for this kind of "think-work" as it plays a major role in your ability to concentrate, think logically, and resist uimpulses. This level of concentration gets harder by the minute as your brain expends energy! At some point, you will need to recharge in order to replenish after working so hard.

For this reason, while it may seem counterintuitive, taking regular breaks can actually help you be more productive than working without stopping. Effective breaks can help to reduce your stress levels so that you're ready to re-focus when you return to your work. Taking breaks while studying can even improve recall! If you find yourself growing increasingly frustrated or stalled on a certain task despite your efforts, this may be a sign that it's time to rest your brain and take a break.

What breaks are less effective?

Unfortunately, instead of leaving you feeling replenished, some breaks may have the opposite effect and leave you feeling further depleted. In particular, scrolling on your phone or surfing the internet can overload your prefrontal cortex with decision-making (Which link should I click on? Which photo do I pause over?) and can become addictive. Consequently, these types of breaks can make you feel less in control and cause you to experience negative emotions. If you are unsure, check in with yourself the next time you are on a device. (How do I feel at this moment? Does ____ activity make me happy? Do I feel like I have agency over this experience, or is it something that is just happening to me?)

For example, consider this list of common but generally less-effective study breaks:

Scrolling through and posting on social media

Reading and responding to emails

Surfing the internet

If you've been working on a screened device, remember that screens can tire your eyes due to the close range in which you engage with them and their emittance of blue light. So it's common to need to take a break from screens in general. Especially if you are taking classes remotely and already have a lot of mandatory screen time every day, take a break that helps you unplug to give your eyes and brain time to relax and recharge. For more information on how to unplug, check out the digital distractions guide.

What kinds of breaks have positive effects?

After reading the section above, you might be thinking, "Well, what kind of break is effective?"

In general, effective breaks help you distance yourself from work-related thoughts and facilitate an experience that will leave you feeling more refreshed. It can help to start by asking yourself, "What do I want out of my break?"

Effective breaks tend to require intrinsic motivation. In other words, a good break will likely incorporate something you want to do. To evaluate your motivation, consider what benefits you glean from the task. Does it help you relax? Does it excite you because you're trying something new or challenging yourself? Does performing the activity help you exercise control?

Here is a chart of a few different kinds of breaks that may help you to feel refreshed when you return to working:

Type of Break

Suggested Activities

Benefits

Get creative

Creative activities have a variety of potential benefits. They can help you exercise your right brain, give your prefrontal cortex a break, improve your memory, and help your brain produce dopamine.

Move

Move

Connect with nature or a streetscape

Change your environment

Do a small chore

Any kind of movement is a great way to take a break; it increases your executive functioning and also improves your alertness, attention, and motivation. Even a simple change in location, inside or outside, can produce calming effects or help you fight off boredom. Moving around and completing a small task may even provide a sense of accomplishment that can help build your productivity and motivation.

Nourish your body and mind

Meditate

Take a power nap

Drink coffee or tea

Have a healthy snack

Listen to music

Taking a step back to take care of your body and mind can help you reduce stress and feel more rested, productive, and attentive when you return to your work.

Socialize

Call a friend

Reach out to family

Speak with a roommate

When you engage with others, you experience a feeling of social connectedness, which can create a positive emotional state.

How long should a break be?

You may be wondering how long a break needs to be in order to reap the benefits. Building in regular, short breaks can help you stay motivated. It can also be helpful to reward yourself every once in a while with a longer break. Many people find it helpful to use the Pomodoro technique, in which you work for twenty-five minutes, and then take a five-minute break. After four twenty-five minute work sessions, give yourself a longer, twenty- or thirty-minute break. You might consider starting with this strategy and adjusting your breaks to fit your needs. Even breaks as short as a minute, if they fulfill all the criteria of an effective break, can improve your performance and productivity when you return to work. Remember that next time you think you "just don't have time."

"Okay, okay, but what if I really don't have time for a break?"

If you really cannot find time to take a break, try switching tasks (also known as interleaving)! Some studies have shown that by interleaving, you can get some of the same benefits that a break would provide. If you are feeling burned out on studying biology, you might consider switching to reading for your literature class or revising a paper-or doing something totally different like your laundry or dishes. But think of this as a short-term strategy until you can work more time into your schedule.

How can you determine which breaks are best for you?

Everyone is different, so what might be a great break for your friend may not be the best kind of break for you. The best thing you can do is self-monitor and learn by keeping a record of how different kinds of breaks make you feel. You also might ask yourself questions such as "What do I want to get out of this break?" and "How do I want to feel?"

If you want to feel more motivated, you might consider a break that includes movement, whereas if you want to feel more productive, you could consider a break that will engage a different part of your brain by setting a goal or learning something new. For a break that will leave you feeling more creative, consider changing your environment and going outside.

You might even consider making a "break menu" of activities that meet one or more of the criteria above. That way, instead of instinctively pulling out your phone to check social media, you already have a premade list of activities that you can choose from. It can even be helpful to have an accountability buddy when taking a break. You can share break strategies and help each other avoid the temptation to let a thirty-minute break stretch into three hours! Ultimately, it is up to you!

How can technology help?

Need some help managing your breaks? Technology can help you remember to take breaks:

Timers as reminders. Using your phone's timer, or a specialized timer app on your phone or computer, can help you remember to take breaks. If you struggle to return to your work after a break, consider also timing your breaks.

Rest your eyes. There are many apps that can remind you to take a break from your screen. If you can't take a full break from your screens, you can help minimize some of the negative effects of screens by adjusting your device's blue light settings.

Take advantage of campus resources. As a NIU student, you have access to many free resources that can help you take an effective break. For example, you can rest your eyes by checking out an audiobook from the library or integrate movement by attending a program with NIU Recreation.

Works Consulted

McGuire, Saundra Y. 2016. Teach Students How to Learn: Strategies You Can Incorporate in Any Course to Improve Student Metacognition, Study Skills, and Motivation. Sterling: Stylus Publishing.

Oakley, Barbara. 2014. A Mind for Numbers: How to Excel at Math and Science (Even If You Flunked Algebra). New York: Penguin Group.

Sonnentag, Sabine, Laura Venz, and Anne Casper. 2017. "Advances in Recovery Research: What Have We Learned? What Should Be Done Next?" Journal of Occupational Health Psychology 22, no. 3 (March): 365-80. https://doi.org/10.1037/ocp0000079.

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Taking Breaks | Huskie Academic Success Center | Northern Illinois University

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This guide discusses when to take breaks, what kind of breaks to take, and how to incorporate breaks into your day depending on how much time you have, what you need to get from your break, and how you feel.

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I look up to my parents because they are amazing people, hard-working, loving, and funny.

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I have a special relationship with my grandparents.

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I have a special relationship with my aunts.

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I have a special relationship with my sister.

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One healthy way I relieve stress is by playing games.

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One healthy way I relieve stress is by reading.

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One of my personal stressors is not being good enough and failing.

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What Is the Fear of Failure?

The fear of failure, which is sometimes referred to as atychiphobia, is an irrational and persistent fear of failing. Sometimes this fear might emerge in response to a specific situation. In other cases, it might be related to another mental health condition such as anxiety or depression.

The fear of failure may also be related to being a perfectionist. Because perfectionists have such high expectations for how they expect things to turn out, they may experience a nagging fear that they won't live up to those often unrealistically high standards.

Characteristics

A fear of failure can produce emotional and behavioral symptoms. Some of the common signs of this fear include:

In addition to emotional and behavioral symptoms, people with a fear of failure may also experience physical symptoms including rapid heart rate, chest tightness, trembling, dizziness, lightheadedness, sweating, and digestive problems.

Identifying the Fear of Failure

The fear of failure may affect people in a variety of ways, which means that it's not always easy to identify. Some of the ways that people may experience the fear of failure include:

Believing that you don't have the skills or knowledge to achieve something

Feeling like you won't be able to achieve your goals

Procrastinating to the point that it affects your performance or ability to finish on time

Telling people that you will probably fail so that expectations remain low

Underestimating your own abilities to avoid feeling let down

Worrying that imperfections or shortcomings will make other people think less of you

Worrying that you will disappoint others if you fail

In some cases, the fear of failure may cause people to avoid trying altogether. Because they are so afraid that they will try and not succeed, they simply decide not to try at all in order to prevent potential pain, embarrassment, or disappointment.

Atychiphobia

A fear of failure can have a wide variety of causes. Some potential causes include:

Critical upbringing: People who grow up in households that are highly critical or unsupportive may be more likely to experience a fear of failure. Because they felt that they could never live up to their family's expectations during childhood, they may continue to fear making mistakes as adults.

Definitions of failure: People often have different definitions of what failure means. For some people, it means not achieving something exactly as they planned. This can create a set of expectations that is very difficult to live up to.

Trauma: People who experienced a difficult or even traumatic failure may also be very afraid of repeating that experience in the future. Having a panic attack during a presentation or being ridiculed for your performance, for example, could contribute to feelings of fear. Negative consequences resulting from failure, such as losing a job or not getting into a college, can also be risk factors that contribute to the fear of failure.

Impact of the Fear of Failure

A fear of failure can take a toll on a person's belief in their abilities and their motivation to pursue their goals.

Low self-esteem: People who fear failure may also engage in negative self-talk or have low self-confidence that makes it difficult to pursue goals.

Poor motivation: When people fear failure, they may also experience a lack of motivation that makes it difficult to get started on projects and work toward goals. When something seems too challenging or involves learning new skills, people may simply give up or refuse to get involved.

Self-sabotage: It isn't uncommon for people who fear failure to engage in acts of self-handicapping that undermine their own chances of success. Research has found, for example, that students who fear failing often engage in self-handicapping behaviors that actually limit academic success and perpetuate failure. ﻿﻿

Shame: The fear of failure often stems from a fear of experiencing shame or embarrassment. Failing can trigger feelings worthlessness, so avoiding trying in the first place can sometimes serve as a way to protect the self from disappointment, regret, and sadness.

Treatment for the fear of failure depends on a variety of factors including how you experience this fear and the impact that it has on your life. In many cases, people can use self-help strategies to cope with these feelings.

If your fear of failure is impeding your ability to function normally, it is important to talk to a professional. Treatment options for a fear of failure might include:

Psychotherapy can help you address the thoughts, emotions, and behaviors that contribute to a fear of failure.

Medications may be prescribed to help you manage feelings of anxiety or depression that might be linked to your fear.

In many cases, a combination of these two treatment options with lifestyle changes may be the most effective

There are also a number of strategies that you can use to help reduce feelings of fear about failure. Some of these include:

Consider the Outcomes

Sometimes thinking about the worst possible outcome-and then coming up with a plan for how you'll deal with it-can help reduce anxiety when you are pursuing your goals.

Focus on the Things You Can Control

Instead of worrying about aspects of the situation that you have no power over, focus your energy on things that you can control.

When you are facing a challenge that might trigger your fear of failing, work on developing alternative plans just in case your initial efforts don't go as planned. Having a plan B (or plan C) can help you feel less anxious and more secure.

Redefine Failure

Changing how you think about failure may also help reduce your feelings of fear. Failure is part of life and can be an important opportunity to learn and acquire new skills. It can certainly be disappointing, but it is important to maintain a healthy perspective toward the potential benefits of failing from time to time. Remember that success is often reached through a series of progressive failures that lead to new information, skills, and strategies.

Press Play for Advice On Growth

Use Positive Thinking

Avoid negative self-talk that can undermine your confidence and create feelings of anxiety. Instead, work on thinking more like an optimist to keep your motivation high.

Visualization May Backfire

A Word From Verywell

The fear of failure is something that everyone experiences from time to time, but this can become much more problematic when such feelings become persistent. Practice self-compassion and work on taking small steps toward building your confidence and managing your fears.

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The fear of failure, which is sometimes referred to as atychiphobia, is an irrational and persistent fear of failing. Sometimes this fear might emerge in response to a specific situation. In other cases, it might be related to another mental health condition such as anxiety or depression.

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One of my personal stressors is school.

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Receiving an education is an important step in the lives of many - it can be both useful and rewarding. However, school is often a cause of stress and anxiety for a large number of students. While it can seem overwhelming, with the right techniques, the stress caused by school can be manageable.

Is School Stress Normal?

is a normal part of everyday life, both in and outside of school. Some stress is good - it motivates us to do our best and meet the challenges ahead. However, negative stress - known scientifically as distress - is usually felt when it feels like we don't have the means or abilities to face a conflict. This feeling can be overwhelming and hard to work through.

School stress is normal and experienced by many students. According to by NYU, 49% of students experience stress caused by school on a daily basis.

Below are some of the most common stressors in school:

Navigating social lives

Adjusting to routine changes and transitions

Pressure to be successful

Finding or identifying support systems

Time management

What Is the Most Stressful Year of School?

While school can cause stress across all years, high school is considered by some to be a uniquely stressful period. This is because it is a time of great developmental and social change which, on top of the regular demands of school, can be quite difficult to navigate. Some stress factors that are especially common among high school students are:

Financial difficulties

Relocating or changing schools

Living in an unsafe neighborhood

Low self-esteem

Physical changes

Change in family structure (divorce or death)

Perfectionism or unreasonably high expectations

Chronic illness

Anxiety about future plans

Difficulty with social relationships

Does School Cause Stress and Anxiety?

School can cause a lot of stress and as it comes with a host of possible threats. Although many of these are not guaranteed or even likely, just the thought of them can be anxiety-inducing. Commonly anticipated threats include those that threaten our physical and mental or emotional health:

Physical threats: abuse/mistreatment, shooting/death, and neglect.

Emotional threats: bullying/teasing, condescending statements, and being retained/held back.

School also presents a variety of demands that can feel difficult to meet. Some possible stress-causing demands are:

Preparing for quizzes and upcoming tests

Forming relationships

Adhering to schedules

Complying to the requests of teachers

Completing homework assignments

Getting good grades

Is School a Main Cause of Depression?

School could be a contributing factor to depression. A found that an inability to handle recent study stress is linked to depression - so, a stressful environment such as school could lead to depression in this way.

In addition, social connections are often made at school and while many of these relationships are positive, they can also be the source of discomfort and strife. Bullying, rejection, and social isolation are often related to depression. found that low self-esteem , a perceived lack of social support, and inefficient problem-solving skills were prevalent risk factors among high school students.

Additionally, young people feeling pressure to perform well in school can lead to decreased self-esteem, another gateway to depression. All of that said, it's important to remember that depression can be caused by a variety of contributing factors, such as genetics, life circumstances, substance use, and changes to the brain.

Is School Bad for Your Mental Health?

School can be bad for your mental health. At its most basic level, school is harmless; it is a place where people can acquire skills, knowledge, and values. However, certain conditions in school can contribute to poor mental health.

Some of the negative impacts school can have on your mental health include:

Vulnerability to stress

Bullying, abuse, or intimidation

Integration of communities of people with various beliefs and values, coupled with poor emotional regulation skills

Being asked to participate in things that go against personal values and beliefs

There is also a variety of aspects of school that are good for your mental health. School can be beneficial to your mental health in the way that it:

Provides credible knowledge in an organized, easy-to-learn fashion

Prioritizes safety by implementing screening processes and background checks

Employs skilled instructors that guide you through materials

Emphasizes diversity and inclusion

Develop skills like problem-solving, social skills, time management, conflict resolution, assertiveness

If you feel that the negative impacts of school are outweighing the positive, it's important to seek help or try strategies to mitigate them.

What to Do If School is Too Stressful? How to Deal With School Stress and Anxiety?

There are a variety of ways to cope when you feel stressed because of school. Some responses include:

, teachers, friends, or aIdentifying resources. Reach out to your parents counselor for ongoing support. And if you're ever in a crisis and need immediate help, please call or text the 988 Suicide and Crisis Lifeline.

Using coping skills. There are many ways to adjust to deal with stress. Self-talk, self-soothing touches, and speaking to a trusted loved one are just a few strategies for coping.

Reducing demands. Ask for extensions on stressful assignments, or try to distinguish the tasks you need to complete from those that are less important.

Practicing self-care. Eat regular and balanced meals, engage in physical activity, and get an appropriate amount of sleep to reduce stress symptoms.

Trying relaxation techniques. Guided imagery, progressive muscle relaxation, and diaphragmatic breathing can help moderate feelings of stress.

Focusing on what is within your control. Let go of the things you have no power over, and try to focus on making changes where you can.

While some stress at school is normal, it doesn't have to feel uncontrollable. With the right coping mechanisms, academic stress can become manageable and could even help you succeed in the classroom. If you are struggling to manage your stress alone, please consider reaching out to a mental health professional. They can not only offer a listening ear but also equip you with strategies to handle stressful situations.

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What Causes School Stress and Anxiety? | Thriveworks

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School can be a large source of stress for students of all ages. Learn why school can cause so much stress and how to manage it.

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One thing I enjoy doing is playing instruments such as violin and piano.

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One thing I enjoy doing is hanging out with my friends.

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One thing I enjoy doing is theatre.

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My proudest moment was when I got a 99 on the Algebra Regents.

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I am intelligent.

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I am creative.

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I am hard-working.

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I can improve my physical health by drinking more water.

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I can improve my physical health by getting outside more.

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I am physically healthy because I swim.

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1. Works your whole body

One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming:

increases your heart rate without stressing your body

tones muscles

builds strength

builds endurance

There are various strokes you can use to add variety to your swimming workout, including:

Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you're using most of your muscle groups to move your body through the water.

2. Works your insides, too

While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of death. Compared with inactive people, swimmers have about half the risk of death. Some other studies have shown that swimming may help lower blood pressure and control blood sugar.

3. Is appropriate for people with injuries, arthritis, and other conditions

Swimming can be a safe exercise option for people with:

injury

disability

other issues that make high-impact exercises difficult

Swimming may even help reduce some of your pain or improve your recovery from an injury. One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced less physical limitation after engaging in activities like swimming and cycling.

Even more interesting, there was little to no difference in the benefits between the two groups. So, swimming seems to have many of the same benefits as frequently prescribed land exercises. If you want non-swimming water activities, try these water excises for people with arthritis.

4. Good option for people with asthma

The humid environment of indoor pools makes swimming a great activity for people with asthma. Not only that, but breathing exercises associated with the sport, like holding your breath, you expand your lung capacity and gain control over your breathing.

Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat pools. Talk to your doctor about the potential risks of swimming if you have asthma, and, if possible, look for a pool that uses salt water instead of chlorine.

5. Beneficial for people with MS, too

People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping to support them during exercise. Water also provides a gentle resistance.

In , a 20-week swimming program resulted in significant reduction of pain for people with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn more about water therapy for MS.

6. Torches calories

Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068.

To compare these numbers to other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour. And the elliptical trainer might burn just 365 calories in that hour.

7. Improves your sleep

Swimming may have the power to help you sleep better at night. In on older adults with insomnia, participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise.

Nearly of older persons experience some level of insomnia, so this is excellent news. The study focused on all types of aerobic exercise, including the elliptical, Stairmaster, bicycle, pool, and exercise videos.

Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like running, less appealing. That can make swimming a good choice for older adults looking to improve their sleep.

8. Boosts your mood

Researchers evaluated a small group of people with dementia, and saw an improvement in mood after participating in a 12-week aquatic program. Swimming and aquatic workouts aren't just psychologically beneficial for people with dementia. Exercise has been shown to boost mood in other people, as well.

9. Helps manage stress

Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New Taipei City, Taiwan. Of the 101 people surveyed, 44 reported being mildly depressed and feeling stress related to fast-paced life. After swimming, the number of people who still reported feeling stressed decreased to just eight.

While more research needs to be done in this area, the researchers conclude that swimming is a potentially powerful way to relieve stress quickly.

10. Safe during pregnancy

Pregnant women and their babies can also reap some wonderful rewards from swimming. In in animals, a mother rat's swimming was shown to alter the brain development in her offspring. It may even protect babies against a type of neurological issue called hypoxia-ischemia, but more research is needed. Aside from potential benefits to the child, swimming is an activity that can be performed in all three trimesters.

Another study shows no adverse effects of swimming in chlorinated pools while pregnant. In fact, pregnant women who swam during their early to mid-pregnancy had a lower risk of preterm labor and congenital defects.

Keep in mind that while swimming is generally considered safe during pregnancy, some women may have activity restrictions due to complications in pregnancy. Talk to your doctor before starting any new exercise programs during pregnancy, and if you have complications, ask about activities that are safe.

11. Great for kids, too

Kids need a minimum of of aerobic exercise each day. It doesn't need to feel like a chore either. Swimming is a fun activity and doesn't necessarily feel like formal working out.

Your child can do either structured swimming lessons or be part of a swim team. Unstructured swim time is another solid option to get kids moving.

12. Affordable

Swimming may also be an affordable exercise option compared to some others, like cycling. Many pools offer reasonable rates to join. Some public schools and other centers offer swim hours for free, or for a sliding scale according to your income.

If you're still concerned about the costs of joining a pool, check with your employer or your health insurance. Some offer reimbursements for joining a fitness program.

To get started with swimming, you'll first need to find a pool near you. Many gyms and community centers offer lap swimming times as well as water aerobics and aqua-jogging classes. You may want to make a list of the facilities in your area that have a pool, and visit to see which one works for your lifestyle and budget.

Prepare your muscles

From there, start slow. You may even want to start your journey in the gym with strength training that works your muscles before you hit the water. Try moves like assisted or unassisted pull-ups, up to double-digit reps. Squats and deadlifts of your bodyweight or overhead presses of half your bodyweight are also good practice. If you're having trouble, consider asking a personal trainer for help with form.

Swim lessons

People totally new to swimming may benefit from taking swimming lessons, which are offered in private or group settings. In lessons, you'll learn different strokes, breathing techniques, and other handy tips for getting the most from your workout.

To find adult swimming lessons near you, try checking the U.S. Masters Swimming database by your ZIP code.

Follow the pool rules

Once you're in the water, be sure to observe pool etiquette. There are often slow, medium, and fast lanes. Ask the lifeguard which lane is which to find your right pace.

If you need to pass someone in front of you, do so on the left-hand side. When entering and exiting the pool, try to avoid actions that would creates waves or otherwise interfere with other swimmers, like jumping. You may also want to keep your nails and fingernails trimmed to avoid accidentally scratching other swimmers.

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12 Benefits of Swimming: Weight Loss, Health, and More

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One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming: increases your heart rate without stressing your body tones muscles builds strength builds endurance There are various strokes you can use to add variety to your swimming workout, including: Each focuses on different muscle groups, and the water provides a gentle resistance.

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I am physically healthy because I play softball.

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Nickie Hunt

Period 3S