During the epidemic, we may pay extra attention to our health conditions and other epidemic-related information. We may easily feel tired and exhausted. In fact, body, mind and spirit mutually interact with each other. Therefore, at this moment, it’s more important for us to leave ourselves a space for our well-being and take a 330 micro break.

In addition, we can also refer to the “Five Ways to Well-being” to practise “330 micro breaks” to enhance our 330 well-being. The Five Ways to Well-being is an evidence-based method which was researched and developed by the New Economics Foundation (the NEF) in the UK. It is suitable for us to practise these five ways and relevant 330 micro break activities at home.

1. Take notice on your sentiments and mental state

In the face of the epidemic, worry and anxiety are inevitable emotions. We should take good care of our emotions arise from uncertainty and to cope with the challenges under the epidemic with a better physical and mental state.

Recommended 330 micro break activities: Practising mindfulness— “Series of Taking Caring of Your Well-being Under the Epidemic”

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i) Refocusing your mind under the uncertainty

Breathing in and out to refocus your mind before dealing with the present challenges properly.

ii) Take care of your anxious emotions

Whenever you feel anxious, stop to monitor and take care of yourself.

iii) Live with your troubles

Pay attention to your every step to gradually relieve your unstable emotions.

iv) Learn to get better sleep

Observe the feeling of your body and imagine the breathing in and out of your body to improve the condition of muscle tension.

v) Nourish our stressed body

To soothe our nervousness by stretching our tensed body.

vi) Devote time for self-compassion

Listen to and observe the feeling of your body, and to nourish your well-being with compassion.

2. Be active with appropriate exercise

Exercise is important to our mental health as well as our physical health. We can do light exercises and that do not take up much space at home. Maintaining an appropriate level of exercises can strengthen our body and refresh ourselves. Remember to keep working at it even though the time is short.

Recommended 330 micro break activities: Practising Mindful Stretching Exercise at home can relax our body and relieve stress. https://youtu.be/51DgnRLTLrs

3. Practise self-care and care for others

Helping others makes us happy. During the epidemic, in addition to taking care of ourselves and our family, we can also give others a helping hand such as sharing our anti-epidemic materials. Don’t forget to take care of our friends, colleagues, etc. too.

Recommended 330 micro break activities: Apart from sharing our anti-epidemic materials with people in need, we can also take the initiative to greet our family members, colleagues, and friends and to offer encouragement; or to create stickers from instant messaging applications as well as interesting videos and so on. It allows us to enjoy the happiness of creation and at the same time to share the positive vibes with family and friends.

4. Connect with others

The advanced technology bridges the gap of physical distances between our family and friends. Through instant messaging platforms, we can instantly get in touch with others and be their side even when we are apart.

Recommended 330 micro break activities: Even though we are not able to meet face to face, you are greatly encouraged to be genuine and attentive while contacting with your family and friends through phone call or video call. Apart from information about the epidemic, we can also share anecdotes or funny things you saw on the Internet to relax ourselves.

5. Keep learning to enrich your life

It is a good opportunity to make use of the time staying at home to nurture new habits, learn new knowledge or to set new goals. We can relieve from daily boredom and gain the sense of accomplishment and satisfaction from exposure to new things.

Recommended 330 micro break activities: You can read a book, study cookery, learn to plant, etc. as long as the activities are wholesome, and you enjoy doing. Most importantly, you are encouraged to put aside other work and be fully indulged in the activity. If you feel appropriate, you can focus on the feeling of different senses, savour the feeling of happiness, satisfaction and relaxation.

During the epidemic, increasing our immunity is of great importance. As body, mind and spirit are closely related, strengthening our mind is also essential. We hope that every one of us can nurture the habit of practicing 330 micro break every day to take care of our 330 well-being.