Since stress is somewhat predictable, stress reduction can also be predicted. Plan to do some relaxing activities every day and apply the necessary pressures as you get older. And perhaps most importantly – keep the practices short and simple. Stress management should not be stressful.
Here are some suggestions on how to create stress management in your daily routine, including six quick and effective exercises.
Waking up can be a stressful experience. Stress hormones like cortisol peak at this time to prepare us for the challenges of the day, and our thoughts often compete with everything we need to do.
Use early morning as a time to get on the ground and reconnect with yourself. Just a few seconds of quiet breathing can set you up for a more focused start to your day.
I Am Here (1 minute): Close your eyes and breathe your attention when moving out of body. When you take a breath, think to yourself, “I am.” As you exhale, think, “here.” Repeat this cycle several times as you breathe. ” I’m here.”
Notice how your body and mind respond to this simple sentence.
By this time, you’ll get to your day job, whether it’s childcare, a job or a class. You may still feel more energized and more stressed out by the stress of accumulating in your mind and body. Take a short pause to shake the stress, even if you’re not sure you need it.
Breath minutes (1 minute): Set a one-minute timer. Breathe in slowly and really slow the exhalation rate for a minute. Take a few breaths during that minute. Every number you count is your breath number – for example, my one minute breath number is seven. Whenever you feel stressed during the day, pause and take in as many breaths as you can. It will take about a minute and you will not need a timer anymore. Notice that the mind begins to relax as it returns to the self.
Meals are an opportunity to get involved in the “rest and digestion” part of our nervous system that calms us down and helps clear stress hormones from our system. My lunch was another source of stress when I ignored my life. I always worked on my computer when I was working at the desk. I hate the idea of ”wasting” lunch time by not working.
Use your noon meals as a time to check in with yourself and relieve stress from the first half of the day. If possible, sit down at a table designed to eat (not at a table) and share time with others. If you are nervous about wasting your time, try it two weeks a week to see if your return after recharging for the same afternoon or even increases.
Chart (30 seconds): Take a three-minute breath from the ground when you sit down to eat. With the first breath, press your feet on the floor and your weight and press into your chair, where you feel physically, mentally, and emotionally. Second, look at the surroundings and consider the things that fill your life. Pay special attention to whoever you are dining with, see what is really around you. Understand your front porch with colors, textures, and fragrance with the third breath. Enjoy your meal!
Our energy flags by mid-afternoon and it can be even harder to meet the challenges. Stress can occur in the body, which the brain interprets as extra stress. Take a few minutes to get through the mid-to-late afternoon of physical stress. When you intentionally release physical stress, you engage a relaxing part of your nervous system, which in turn calms your mind and emotions and prepares you for a calmer age ahead.
Muscle Relaxation (2 minutes): Sit quietly with your eyes closed. Take three breaths, and exhale for five. Press your hands into the fist, hold for a moment, and then release the tension in your hands completely. Take three more relaxing breaths. Now pull your shoulders to your ears and make them tense and then let your shoulders relax. Finish with three more quiet breaths. Notice how you feel now
Getting a good night’s sleep is an important part of managing stress and anxiety. As you go to sleep, exercise and relieve the stress and stress that you have experienced throughout the day. Get ready for sleep 30 to 60 minutes before bedtime using the downward rolling routine. Stay away from technology and do relaxing activities like reading, light stretching or enjoying a cup of tea.
My favorite work during this period is 20 to 30 minutes of yoga sleep, which is a very easy mind and body activity. If you use an online class (like this 20-minute exercise), this technology is included, but the tutorial is very simple, you don’t even have to search the page.
Alternate nasal breathing (1-5 minutes): Sit comfortably in a quiet area. Use your right thumb to close the right nostril and breathe slowly through your left nostril. Pause for a second, then close your left nostril with your pink right hand, release your thumb and exhale slowly through your right nostril. Pause, inhale through the right nostril, and change your thumb and pink finger when exhaled from the left. Continue for a minute if you like, and if you like, get longer. Notice the effects on your nervous system. Don’t worry if this was confusing at first, it was for me. With practice, you will hang it fast.
It is good for us to be obsessed with things that go wrong during the day or not worry about unsolved problems. These mental habits can lead to stress and anxiety as a result of having a good night’s sleep.
Instead, try to focus on the things that went well, including the things you are grateful for. You don’t have to try to make yourself feel grateful – just notice the good things in your life (including a bed to sleep!). This will make you feel not only asleep but also when you wake up in the morning.
Thank you, Good Night (3 minutes): Put a pen and paper next to your bed to be there when you go to bed tonight. Just before turning off the flashlight, make note of the three things you are grateful for daily. Your gratitude list may include people you love, daily experiences (like the food you eat), what you did well today, or whatever you like. Leave what you write to fill your mind when you turn off the lights and go to sleep.
Try these exercises this week – try to find what works best for you. The more you spend your days with your mind, body, and soul, you will be able to find a deeper connection with what you care about most.