The pandemic has made it seem impossible to take a step back and take care of ourselves. However, making self-care a priority is not only necessary, but also critical for optimal health.

It’s important to take time away from work and other responsibilities to pause, reflect and refresh, even if it’s just for five minutes. By taking these small self-care breaks, you’ll notice improvements in your mood, focus, productivity, and more.

COVID-19 has upended our daily lives and reduced social contact, and we are still dealing with the stress and trauma it has caused. As we navigate the new normal, it’s important to adopt healthier habits that will boost our physical and mental health.

We asked mental health professionals to share simple, easy-to-follow five-minute self-care practices.This is what they said:

Lighten your mental load.

When you have too many things piled up on your mind, you may feel overwhelmed.

Take five minutes to think about what you can take off your mind today, or even this week. Can you put off school planning decisions for a few days? Can you put off your mental plans for this weekend until tomorrow? The more you can lighten your mental load, the more you will be able to feel free in the here and now without being weighed down by superfluous thoughts.

Try a breathing exercise.

Breathing deeply is a simple habit that helps develop mindfulness, the practice of living in the present moment. Mindfulness can help quiet your busy mind, improve your mood and reduce any tension you may be experiencing.

There are many breathing exercises you can do in five minutes or less, such as box breathing (inhale for four seconds, hold the breath, then exhale for four seconds) or diaphragmatic breathing (which involves taking deep breaths into your belly, body, and devoted).

If you feel anxious or stressed, take a few deep breaths to calm yourself down. This is something you can do anytime, anywhere, such as in a meeting or on the phone.

Play your favorite song.

Press the play button and listen to a song that will lift your mood and energize you.

If there’s more than one song that makes you feel better, create a “self-care” playlist that includes all your favorite music.Listen to this playlist for five minutes and dance to the tunes. Increased exercise releases endorphins, which increases feelings of well-being.

Start a journal.

Take five minutes for self-reflection and record your thoughts in a journal. This practice will help you relax and increase your awareness.

Bring your journal to the office or school and spend some time each day writing down how you feel. There are also many different journaling apps online with prompts and activities to help you reflect.

Read a chapter of a compendium book.

A synopsis book is a collection of information related to a specific topic. The chapters of these books are quite short and can be read in a few minutes.

Spend five minutes reading a short story or chapter from an outline book. Even if the time is short, you’ll feel stimulated and enjoy learning something new on a topic you love.

Go for a walk.

Physical activity can do wonders for your mental health. Although you may not have time for a complete workout, you can take a walk in five minutes or less.

Take a short walk outside or in the hallway to incorporate some mindful movement into your day. It will make you feel relaxed and stimulate your thinking.

Make a “gratitude” list.

If negative thoughts are weighing you down, take some time to focus on the things you’re grateful for. This will be soothing because it will promote your sense of well-being and gratitude for what has happened.

In five minutes, list a few things you are grateful for.When you’re feeling depressed, this will instantly improve your mood.

Practice self-compassion.

Don’t all cylinders fire? Don’t be too hard on yourself. Don’t let your inner voice criticize and judge you. Practice self-compassion and be kind to yourself.

Pause, check in with yourself and validate your feelings. Even just five minutes of kind self-talk can have a positive impact on your overall health.