The Airplane Oxygen Mask Analogy
Imagine you are on an airplane and the oxygen masks drop down. The flight attendants always instruct you to put your own mask on first before helping others. This is because you cannot help anyone else if you are not in a good state yourself. The same applies to self-care. Taking care of yourself first ensures that you have the energy and capacity to take care of your family.
Numerous studies have shown that regular self-care can improve physical health, reduce anxiety, and
increase life satisfaction. When we neglect self-care, our stress levels increase, and our ability to cope with
challenges decreases. Regular self care practices can improve brain
function and emotional regulation.
Key Focus:
Quick Energy Recharges
it is always important to incorporate a few mindful, quick recharges that can help you refuel
and make it to the weekend with more ease. Letʼs explore some easy practices that you can weave into
your busy day, giving you the energy and mental clarity you need.
Activities & Practices:
- Energizer Time:
awareness to make sure we do it.Just as you plan snacks and
lunches for your kids think of “energizer time” as a small snack for your well
being. Dedicate 5-10 minute blocks throughout your day for quick energy boosts.
These breaks help you relax, lighten your mood, and make your day more manageable.
Here are some examples:
Morning 7-9 am Enjoy a quick stretch or a short walk outside, feeling the fresh air.
Late Morning 9-11 am): Take a 5-minutebreak to make a cup of your favorite tea or
coffee, and sip it mindfully.
Midday 11- 1 pm Listen to your favorite
song or playlist for a quick mood boost.
Afternoon 13 pm Spend 5 minutes
jotting down things youʼre grateful for or
send a quick, encouraging message to a
friend.
Late Afternoon 3-5 pm Have a healthy
snack and take a moment to enjoy it
without distractions.
Tip: You can set alarms on your phone to remind you of these mini-breaks
throughout the day. - “Me Time” Moments:
Set aside at least 15-20 minutes for a mini escape just for you. Whether itʼs reading a few
pages of a book, enjoying a quiet cup of tea, or doing a quick face mask, make this time sacred. Itʼs okay to let other things wait—this is your time to recharge. - Quick Breathing Exercises:
When the day gets hectic, take 5 minutes to do a simple breathing exercise to reset. Trythe Square Breathing Technique or use the following:
– Inhale through your nose for 4 counts.
– Hold your breath for 7 counts.
– Exhale through your mouth for 8 counts.
– Repeat this for 3-5 cycles. This simple practice helps calm your nervous system and boosts - Energizing Midweek Mantra:
Create a mantra or affirmation for yourself that you can repeat during the day. For example:
“I am calm, capable, and ready to take on today.”
“I have everything I need to be my best self.”
“Small moments of rest bring big waves ofenergy.”
You can write this on a sticky note and place it somewhere youʼll see throughout the day, like
your fridge, mirror, or desk. - Make a Quick “Joy List”:
Take 5 minutes to make a list of things that bring you joy. It can be
small things like warm sunshine, your favorite book, or your childʼs laughter. Whenever you feel drained or overwhelmed, glance at this list to remind yourself of the things that
make your heart happy.
