The re-entry into the post-lockdown world can be a daunting and exhausting task for some. I have noticed several clients speaking of their uncertainty about how to adjust to the outside world again. I certainly have noticed that my own social stamina is not what it used to be!
Being mindful of our social and sensory needs and limits is necessary in this adjustment phase, to ensure that we don’t find ourselves burnt out, over-committed to social events, and having our senses bombarded too intensely. Take note of when you are getting tired or overstimulated. Take a mindful break and just be with your experience in that moment.
This short mindfulness pause can be used as a brief wind down at the end of the day or as a soothing check-in throughout the day. You may need 15 seconds or 5 minutes. This mindful retreat can be especially helpful amidst the current increase in socialising and changes to our daily routines.
Slowing things down and refocusing on our senses, in the present, is a helpful way to anchor ourselves and allow ourselves to reset. Here are just a few examples of how to bring your attention to your senses. Be creative and create your own mindfulness check-in!
See…
- Notice and describe the patterns of the clouds…
- Count the number of different flowers you see on your way to the train or office or coffee shop…
- Observe the different shapes and colours of the leaves…
Smell
- Take the time to savour the aroma of your morning coffee or tea…
- Light a scented candle and try to identify the various scents…
- Pay attention to different smells as you prepare your meals…
Touch
- Find items in the home or office with different textures – soft, hard, rough, smooth…
- Stroke your cat or dog and pay attention to the texture of their fur…
- Notice the warmth of the sunlight on your arms…
Taste
- Savour the flavour of each mouthful of your meal
- Chewing slowly notice the textures of each bite…
- Take a sip of cold water and notice how the different temperature feels in your mouth…
Hear
- Take a moment to listen to the breeze outside or through the open window…
- Play some soothing music or nature sounds if you are stuck indoors…
- Listen to the gentle inhale and exhale of your own breath…
Michelle Nortje (M.A. Clin Psych, B.Psych Hons, B.Ed.Psych Hons, BA) is focused on establishing a therapeutic relationship that is safe, trusting and supportive. Michelle aims to use integrated psychological tools and approaches in order to help her clients make sense of their difficulties, gain insight into their patterns of behaviour and relating, and work towards co-constructed and workable goals. She uses Solution Focused Brief Therapy (SFBT), Cognitive Behaviour Therapy (CBT), Positive Psychology, mindfulness-based approaches, Dialectical Behaviour Therapy (DBT), Attachment theories and psychodynamic theories in order to tailor the therapy to best suit the client’s needs.
Michelle’s clinical training and diverse experience have equipped her to intervene in a variety of mental health issues and age groups. She has gained experience working as a clinical psychologist across non-profit, government hospital, school-based and private settings. Across all her roles, Michelle has expanded on her interest in working with children, adolescents and adults experiencing a range of mental health difficulties such as anxiety, depression, relationship difficulties, adjustment difficulties, trauma and grief.
Michelle is dedicated to consistent professional development by engaging in peer consultation groups, receiving regular supervision and expanding her knowledge through frequent webinars and courses in order to ensure effective interventions with her clients.