Self-care: Slowing down when our days move so fast can feel impossible. Here are some techniques you can try throughout the day to hit the reset button.
Take Five
Stop me if this sounds familiar: the to-do list is growing, the kids are running around, and the only dinner recipe you can think of is apple slices dipped in ketchup. When you get stressed, your heart rate increases, your breathing quickens, and your body is flooded with stress hormones. Calming your nervous system will help you gain focus and energy.
Slowing down and expanding your breathing is a simple way to turn down the volume.You can try this in the breakroom at work or in your car while waiting for your child.
Breathe
Close your eyes if they’re open, and you feel safe doing so.
- Use a picture in your mind or word or phrase to help you feel more relaxed. Imagine yourself at the beach, or in a place where you feel comfortable. Try to picture it, to hear it.
- Breathe in. As you do, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.
- Breathe out. Imagine that, with that breath, you are breathing out your stress and tension.
- Now use a word or phrase with your breath. As you breathe in, say in your mind, “I breathe in peace and calm.” As you breathe out, say in your mind, “I breathe out stress and tension.”
Feel better? Good. Now, let’s work on that dinner recipe.
Practice Gratitude
Taking just a few minutes out of every day to think of or jot down a few things you’re grateful for is a great way to send stress packing. It can be anything - the roof over your head, a nice sunset, the chance to read this blog.
Take a Walk
Sometimes, just getting outside, breathing in some fresh air, and moving our legs for a few minutes is enough. And while you’re at it, don’t bring the phone. It can wait. We promise.
Try Aromatherapy
Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body. Try keeping an essential oil in your pocket, lighting a candle, or using a scented body wash or spray. Lavender and jasmine are stress busters.
Learn more techniques:
5 Ways to De-Stress and Help Your Heart (Harvard Health)
Effective Stress Relievers for Your Life (Very Well Mind)
Relaxation Techniques: Learn How to Manage Stress (WebMD)
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