The Pause Between

🌀 Pagod Ka Na Ba? Here’s How to Rest Even When Work Feels Overwhelming (Deep Pause Mode)

• Ate Gia • Season 1 • Episode 6

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Pagod Ka Na Ba Sa Trabaho? 😩

Kung pakiramdam mo hindi mo na kayang huminga dahil sa dami ng deadlines at stress sa work, this episode of The Pause Button is exactly what you need. Let me share some real, doable ways to rest and reset kahit sobrang busy ka. Mula sa quick breathing hacks, simple stretches, hanggang paano mag-set ng boundaries para hindi ka ma-burnout.

Ito ang survival guide para sa mga nagwa-work hard pero gustong magpahinga pero hindi alam kung saan maguumpisa.

Learn how to:

  • Take effective microbreaks kahit busy ang workday
  • Reset your mind and body in just a few minutes
  • Set boundaries at work
  • Recharge your energy para mas productive at focused
  • Protect your mental health kahit nasa hustle mode ka

Kung gusto mo ng practical tips na swak sa real life mo, this episode is your permission to pause, breathe, and reclaim your energy.

Tune in now and discover how rest can actually make you better at what you do—because you deserve more than just surviving.

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Essential oil recommendations: 

Wowhappy Essential Oil Roller Blend 10ml deep sleep https://vt.tiktok.com/ZSHWPpLesa72E-6nfJj/
[Trio Pack] Katinko Lavender, Peppermint, Ginger Oil Liniment 10ml https://vt.tiktok.com/ZSHWPph1MvsjB-fwG9k/

 stress relief at work, how to rest when busy, burnout recovery tips, quick breaks at work, mindful breathing exercises, work-life balance tips, mental health for busy professionals, how to avoid burnout, productivity and rest hacks, setting boundaries at work


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Until then, keep pausing, keep thriving, and remember:

 Every pause sharpens you. 🧡

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AteGia:

Hey, welcome to the pause between. If you're new, hi, this is Ate Gia. And if you're returning, thank you so much for being here. Really appreciate each one of you here and thank you so much for your time. Welcome to the very first episode of the Pause Button Resets for Busy Lives series. If you haven't yet, check out the quick series introduction linked in the notes below. The other day, or nung isang araw, I met a friend at the cafe near her work during lunch and we hadn't seen each other in a while, so that meetup felt really refreshing. But in our conversation, there's something that striked me. Sabi nya rest is something that she can't afford right now because of the deadlines and it felt like a luxury. And that's really familiar to me. Apart from the deadlines, life happens. And here's the thing wala, na tayong oras para huminga, we dont have the time to pause.. That's why this episode, especially for those of us in the working class, whether you're in corporate, government, freelancing, or maybe retail, healthcare, or basically any job that constantly demands your time and energy. This is for you. Maybe like my friend, you've also felt that rest is a reward you don't quite deserve yet. Here's the kicker. Ayon sa research ng National Institute for Occupational Safety and Health. People who take short, frequent breaks report lower stress and higher productivity. Yes, you heard that right. Yung mga tao ng nagapahinga kahit sandali lang Pero madalas Sila yung mga mas mabababa bang stress at mas productive. So pushing through without rest can actually lead to burnout, reduced productivity and focus, and serious effects on our overall health. It doesn't have to be a grand thing. It could be a tiny reset, even just for a few minutes. It can be a key to maintaining your energy, finding your focus, and to be honest, protecting your overall well-being. Especially dun sa mga moments that life feels really overwhelming. So let's get into the details. Here are some ways to carve out quick but effective breaks during your workday. Because yes, just like your tasks, just like your work, just like your meetings, and just like your goals, you are important too. Yes, you. So let this be like a gentle guide, not a strict to-do list. You don't also have to finish this in one sitting because I don't know how long it could last. So if you need to, you can come back at any point, you can repeat, and feel free to pause and repeat the parts that resonate with you. I would like to start with your overall mindset towards rest. And for some, rest is something tied to their um ambition. It feels like if they rest, they are stepping back from ambition. But here's the truth: rest fuels your ambition. Think of rest as a rocket, you cannot take off without enough fuel. So if you keep running on empty, you risk burning out before you even start. Rest is the launch pad that propels you even higher. Research shows that taking regular breaks can actually boost creativity, decision making, and productivity, which are all key factors in your career progression. So when you push too hard without pause, you only hinder your ability to focus and be innovative. So the next time you feel guilty for stepping away from your desk or taking a break, remember that it's not time wasted. It is time invested in yourself. It is what allows you to come back even stronger and rise higher in the long run. Now let's talk about what you can do in a work day. Morning routines. What I mean is few moments of stillness for someone important. I mean you. It can look different for everyone. No pressure for you know structured routines. Just find what feels peaceful and would bring a simple joy before work. It can be 10 minutes of breathing or mindfulness if that works for you. For some, it might be quiet moments sipping your favorite coffee or tea. For others, it could be a few moments of cuddling with their pets or silence. Can be also yoga, stretching, reading, listening to your favorite music while on your way to work. Or for some it could be journaling, whether physically or um or digitally. It could be writing, drawing, or it can be um watering your plants, or it could be as simple as staring at the window without any distraction. Experiencing the sun rays, listening to the sound of the rain. But again, it doesn't have to be grand. It might be even low effort, but what matters is it brings you peace and simple moments of joy before the chaos of your work. Busy days, nothing gonna work. I know the grind can be too strong when you're in the zone, but we can still sprinkle tiny resets throughout your day. And these types of rest are quick, easy, yet effective. Param alagam mude ng yung energy physically, mentally, emotionally, and function better. One thing I recommend is setting a timer for 2 to 3 minutes mindful breathing session. Now I know that sounds small, 2 to 3 minutes lang, but deep belly breathing can help you reset your mind and energy. And that is scientifically proven. It can calm your nervous system, help you focus better, and that's according to the University of Illinois research. I can link down the research down in the notes. So why does breathing matter? The brain uses 20% of your body oxygen. So under stress, we breathe shallow and fast, which cuts the oxygen supply to our brain and drains our focus. So with 3 minutes of deep belly breathing, it resets your nervous system and brings more oxygen to your brain. It's simple, proven, and most importantly, accessible at any point. So is there any other thing that I can do besides mindful breathing? Yes? Here are a few quick hacks that you can try if you haven't tried it yet. They are quick and easy and perfect for busy days. First, try to have like a five-second pause before you jump into another task. Just let your mind pause. Or maybe you can try getting a tiny plant. You can spend one to two minutes watering it or gently touching it leaves. It's a quick nature break that lowers stress. Or you can also try essential oils, it's a sensory reset as well. May recommendation ako sa note section. You can also try that. They really smell amazing. Could be lavender or citrus, depending on your mood, but those can help reset your senses. You can also do simple stretches while seated. You can do neck rolls, ankle circles. And that causes physical tension. So whenever I can, I try to be aware of where I am holding that tension. So usually shoulders ko pagayako i niro roll ko lang sha for two to three minutes, and that that's helpful enough. Paralang ma wala yung physical tension dun support na yun. You could also try that. It increases the blood flow without even leaving your chair. Another sensory break is listening to your favorite music. It is something that you can reset your emotions and energy. Or it is the opposite. You can listen to a calming tune. Like those spa music, ASMR, anything that can be a quick break for your senses. Another thing that I am doing lately is to keep a sticky note of like simple phrases lang on my monitor to keep me grounded. So every hour I try to glance at it and think of one small thing that I'm grateful for for that day. It might not be always something big. Sometimes it most of the times actually it is really small. Like the water is there, the the safe ride that I had earlier. Or anything na small but I'm really grateful for. So it shifts the focus of my mind for a bit. And it also resets my mindset from stress to appreciation of what I already have. Another tiny but powerful pause hack is power pose. What I mean is doing a pose that you feel really empowered. It could be you're lifting your chest higher, your hands on your hips, you feel like a beauty queen or a CEO at some point. Like you get the point. So it could be like you're a Superman, Superman pose, or Wonder Woman pose. Anything that you feel powerful or confident enough. And that's something that I've learned from a TED talk from social psychologist uh Amy Cuddy. It's still something debatable at this point, but there are many testimonials out there that when they do this, it helps shift how they feel inside while doing the power post outside. It helps them feel more confident before a big call or meeting with executives. It's a simple action that you can do just for one to two minutes, but it already reduces physical tension in your body and boost your concentration and confidence. So those are things that are tiny, quick but effective resets that you can do throughout your workdays. Now, what about the scheduled breaks? So in our company we have scheduled breaks that you can take, like an hour lunch break. So if your day has been really busy and cheery and daming, that's also the perfect time to take advantage of your lunch break. Make it a quality break. Because the more you hustle, the more rest you need to be able to sustain your energy and everything that you're doing. And here's one tip. I know it is tempting to still work during your lunch break, especially during those times. Um Tight ng deadline, but whenever you can, you can try to avoid eating at your desk. Or if you don't have any other space, try to turn off your computer or put it on sleep mode. Yung walakang abound the screen. This serves as a signal for your brain to temporarily pause working. It also clears your mind, focus on your food, and check in with yourself. And research backs this up. Studies have found that taking a break away from your workspace can significantly reduce stress levels and recharge your brain for the afternoon. So whenever you can, try to step away from your workspace, you can either walk outside or enjoy your meal in another quiet space. You can drink your water mindfully, you can savor the taste of your food, notice the temperature of your food. It is a tiny way to refresh your senses. It's not just about the food. It's about giving your brain and your body some breathing room. Okay. I know we have explored a lot and there's more to cover. But for now, here's a minute for our mead reset. Let's take twenty thirty seconds. Feel your feet on the ground. Breathing. Thank you for sharing that pause with me. If you're already tired and needs a rest, please take it. You don't have to finish this in one setting. So feel free to pause and come back at any point in time. Now, let's continue. Setting boundaries. Sometimes we feel tempted to say yes as part of the office culture. And I know that's a deep-seated need for each one of us to belong and perform well at work. But it's important to be mindful about when to say no. Especially if saying yes steals your rest. You can try to strike a balance of when to prioritize saying yes to commitments that are outside of your capacity and responsibility. I know every situation is different, I get that. But if your cup is constantly being emptied by saying yes to everything, it's time to pause. Because you matter too. We've all been there saying yes to everyone else and then feeling like you've got nothing left for yourself. But here's the truth: saying yes to others all the time is really just saying no to yourself. hindi selfish ang magset ng boundaries, the right people will understand and respect that. You can start saying things like, I cannot commit to that right now. It's still sending the message across that you cannot handle this right now, but you actually have the intention of doing so. And boundaries just don't have to be in form of um commitment or obligation. Sometimes your mental energy can be consumed by emails, notifications, and pinging. So you also have to manage and set boundaries for those. If you can try to turn off notifications for non-urgent emails and messages, you can also have a me moment or meetings scheduled on your calendars. Yes, meetings. It's actually a game changer for me in terms of productivity, and it is also backed up by research. They show that when we schedule breaks or personal time as we would in a meeting, we're more likely to actually take it. And it can help boost our mental clarity and emotional resilience. After work routine, evening recharge. Okay, tapos n work. And grind. After work, how do you usually rest? Now this is highly personal. It generally depends upon your lifestyle, your personal preference, and your routine. As the day winds down, some of us go for a cuddle with our dog, catch up with our friends, some prefers reading book at home, and no matter what, you need to honor your need to wind down after work. Some personal routines that I look forward to as soon as I clacked out are um katapasan trabajo, dini remind again sa sarili ko that my work day is done. So wala ng work mode Bago umuwe, sinusulat ko talaga lahat kailangan ko bukas para hindi ko n sya daladala paguwe. And it's usually a big mental help for me. natatangal yung mental load after and actually yung the beginning of work. Also, as much as I can, I try to avoid further stressors. So wala munang email, social media, and mas pini pili ko na lang to sit still and listen to relaxing music. Lalo na yung mga araw na talagang so brang BC it so brang pagod na pagod na yung utak at kata wan ko. Another is hygiene rituals. Ito yung mga rituals na para sayo. Maraming mga podcast or videos that can help you find the hygiene ritual that works for you depending on your skin, depending on your body type, depending on your needs, so it's really different. But try to do it in a way that will help you unwind and release all the tension that you might be holding up all the day. Could be a good warm bath, a body scrub, a 10-step skincare, could be stretching, meet meditation, or my maganda kang body oil. So it's really depending on you. But the point is you should have like a ritual for your body and mind to release all the tension that's been there all day long. Next is protect your sleep. Personally, I tend to sacrifice my hours of sleep in order to achieve something else. That to be honest, at that time at that time might not be so important too. So you know that feeling of sleeping, but not really sleeping. Yung hindi ka malalim yung tulog mo even in my dreams I'm still working. But email. And I'm sure I'm not alone in that part because my colleagues are also having the same experience. I know the mindset of sacrificing sleep is common for the workforce industry, but lately I've been trying to prioritize my sleep. Apart from making sure and I stick to a regular sleep schedule, even on weekends, I try the hardest to improve the quality of my sleep more. What I mean by this is I try to make my bed something that I really look forward to. That I really want to lay my body and rest. In upgrade unan ko, in upgrade ko yung quality of my kumot. Just for me to have a deeper kind of sleep. Kasi sa totoo lang. I cannot express it thru words. Pero iba ng talaga laging panamdam na masarap yung tulog mo and recharge yung feeling mo kinabukasan. Wala akong nakikilalang tao na nag greklamo dahil masarap yung tulog nya. Because sleep is that. It recharges and refreshes you. So as much as possible, protect your sleep and make it deeper. Okay, tapos na tayo sa work days. Now, weekend na. Favorite na mga araw. Na parang ang bilis bilis du maan Hindi rin to applicable in every industry ha. Um sa karamihan Saturdays and Sundays ang ating day off. May mga i bang industry that we that we'll have weekdays of. Pero no matter what your days are, this is when you really can prioritize true rest. Minsan din kasi, yung rest days natin. Nagiging errand days. Which is something I understand. But be mindful. Baka sobrang puno na ng weekends mo wala ng space para sayo. Check my lang saglit, are there any errands or commitments that I can move into another day? The goal is to avoid filling up your weekend so much that you have no space for yourself. It is also helpful to schedule days that allow yourself to just be you. Taking time to just be may feel like a luxury or even lazy, but it's not. Your mind and body needs to recover. That's maintenance. And you may also enjoy some restorative activities during the weekend. You can engage in things that you genuinely enjoy, whether that's a quick coffee with a friend, that you really care about, um cooking, baking, singing, dancing, painting, shoiling, short walk, long warm bath, or spending time with nature, kung gusto mong mag hiking, kung gusto mung matuto, kung paano gumawa ng clay pat, or gusto mong magkaroon ng mga makeup sessions, kung gusto mong kung pumunta sa salon. Do things that you genuinely enjoy and that's still rest. A good walk, yoga, workout can deelevate actually e your anxiety, allowing you to sleep better and wake up feeling refreshed because your energy was spent the whole week. This is your time to give it back to yourself. So embrace the slowdown to no alarm clock, no rushing to go to the MRT or LRT. You enjoy your breakfast slowly, you stare at your window, you feel the breeze of the air. Allow your weekend to be unhurried. Because during stillness, you can hear more of yourself and the people around you. Don't treat it as something you reward yourself with because of the week's hustle, but it's actually part of your self-care and maintenance. And also there are thoughts that can only be heard if we stop and take time to hear it. Now let's talk about that Sunday shreddy feeling. I'm still struggling on this, but you know that dreadful feeling about Monday, and then the Sunday becomes restless. One tip is try to bring your attention back to the present. Remind yourself that you have the whole day of Sunday to enjoy before you even think about Monday. One habit that I'm learning right now is to get things ready for Monday on Sunday evenings. So, like planning meals, setting out clothes, organizing my bag, it helps a lot to know that things are already in place for Monday. And it makes Monday a little less overwhelming than it is already. Taking time off to recharge. We live in a culture that celebrates the hustle. But here's the truth that I'm still learning. And maybe you need to hear it too. Success should be sustainable, not sacrificial of your own health and well-being. Because the goals should include you in the long run. So if you can plan vacations or even long weekends where you disconnect completely from your work. Lately, and that's valid. I will just try to recharge for a long weekend. And that's a valid reason. Your productivity and creativity will thank you for it. Just make sure to plan ahead and make and manage your responsibilities. And if in case that you are ready in the burnt out stage, because that's a different stage, it is recommended to seek already a professional help. Let's talk about something that is deeper, but it's a hard pill to swallow, but very important that you are not just your job. You are not just your output. You're a whole person. You're someone's friend, someone's child. You think. You can feel. You have humor. You have fears. You have a whole character that is not tied with your job. You have a lot of memories outside your task. And I totally get it. If you're someone who really cares about your job, it'll be easy to shrink yourself down to that role. And when we do that for too long, we forget that you deserve a time that isn't measured by performance. Because you can be committed to your work without being consumed by it. You can do great things without losing yourself in them. Work is part of life. But it is not your whole life. Whether it's a short pause during the day or full-pledged vacation, your body and mind needs it. When you pause, you create space for what truly matters. And if you've been pushing through without recharging, I hope this episode reminded you how essential rest really is. You have to start now. Start small. Like a five-minute breather, short walk, just a few moments of stillness before work. And with all of those information that I've told you, what's one quick reset you can try today? Pause here and think about it. So the next time you're waiting at the restaurant, in a meeting, try this. Don't reach for your phone. Just see. Let your thoughts wander. Maybe you'll notice the flowers on the table are the quiet colleague that you haven't been noticing for a while. That's rest too. Rest takes practice. But it begins with tiny pauses, daily resets and weekly breathers. So as soon as you can, please go ahead and try one quick tiny reset today. And soon you're not just surviving, but you're thriving. If gusto mo ng quick reminder, you can check the free PDF guide that you can print or save. It's just linked below the note. And if you found this episode helpful, send it to someone you know na laging pa god. And maybe this episode is the permission that they need the rest. Don't forget to subscribe to the pause between so you can catch up our upcoming episodes. In our next pause, we'll talk about the digital diet and screen breaks. So don't miss that episode. I'd love to hear your thoughts and episode suggestions. Feel free to share it on social media or leave a comment. Take care everyone. Remember that every pause sharpens you.