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Compartmentalizing your time

white knight
Community Champion
Community Champion
We often talk about acceptance of our illness, as being part of ourselves. This acceptance once accomplished, is a huge step forward in our recovery towards existing in a society that for us is challenging.

I've found that carrying out procedures like meditation, muscle transitioning exercises, mindfulness, and the like used to be carried out on a needs basis. If under stress- do some deep breathing, my heart rate is high- do some muscle sanctioning exercises and so on. But there is a problem...that is a needs based routine, a little like bandaging a cut rather than preventing the injury in the first place.

I've found it is of great advantage to put in place a routine of these techniques as a preventative rather than a remedy. As an example my muscle mentioning exercises have been a nighty ritual for several years now. Just prior to sleep I tension up each set of muscles for 15 seconds. The bonus is I fall to sleep easily, the prevention is that it assists in preventing a racing heart and anxiety.

So, try introducing routine processes into your daily schedule. No different to those who regulate their time for religious prayers or hobbies or study. Preventative measures for our illness demands the same time allocation.

Do you have set times for relaxation etc?
12 Replies 12

Champion Alumni
Champion Alumni

Good point wk,

It's something I've been thinking about more recently with regard to exercise and meditation– for me, it's a jog three times a week followed by a guided mindful meditation walk, and then some nights a guided sleep meditation. I'd like to be more diligent about doing stretches and non-guided meditation in the morning though.

Not sure about you, but I tend to find setting timers also helps me to be more productive and just focus on a task for a specific period of time. This is a bit OCD, but at times if I finish one task at, say, 1:42, I will give myself the 18 minutes until the top of the next hour to relax.



Hi Gems,

In the past I'd do things when ever, no set schedule. Now I find that doesnt work so good as I drop off the exercises.

As I also have mania, less now but still have it, I tend to feel I'm wasting time when doing relaxation. My mind is just too active to do it. Unless of course it's an interesting sort of relaxation especially videos. like this



I relax more watching those videos than any meditation tried.

Thanks Gems for replying.


Hi TonyWK

thankyou for mentioning 'acceptance' as one of the 'Keys' that unlocks the door to recovery

I like when you posted the 'various techniques' as a preventative rather than a remedy is something we can all benefit from. Your muscle tightening exercises are super helpful too....My dad had a book called 'Isometrics' decades ago...Is that the same muscle tightening exercise?


Hi Paul

I've not heard of biometrics.

Mate's is mentioning every muscle up starting at the feet for 15 seconds each. Then all muscles for 15 seconds.



what a helpful thread . We are all different. I have tried your muscle tensioning exercise since you first mentioned it years ago. Alas it has not help me sleep but it is ok for focusing and letting my mind wander.

I think we need to keep trying till something that helps.

The least helpful is when people say just relax or just chill.

Hi Quirky

Yes different strokes for different folks.

I do retaliate a little with people's naive suggestions, usually if told to "chill" I'll come out with - "can you do 100 push ups"?


Hi Tony,

Thanks for sharing those links. I like how relaxing the music is in the "Perfect Instrument" video– so soothing. Here is one song, one non-musical soundscape, and one guided meditation lecture that I also turn to frequently.

song: https://www.youtube.com/watch?v=rFpn4Yo0JD4

soundscape: https://www.youtube.com/watch?v=Q_WKl5AkXFM

guided meditation: https://www.youtube.com/watch?v=jPpUNAFHgxM

I wonder if there have been threads in the past where people share their favorite musical/spoken word pieces like this to relax to?


Hi Tony

Thankyou for your excellent thread topic

In your opening post you mentioned 15 seconds to tighten our muscles (approx) Your concept really works as I still use the same technique as I did when my dad gave me the book about Isometrics back in the 1970's

Its Isometrics and I have link below that reflects your muscle tightening exercise technique



I was wondering, during lockdown, do you set to a routine or a new routine with relaxation and other rituals?