Set a “wind down time” reminder alarm. Consider both the hours of sleep you will need and your wind down time when deciding what time to set your nighttime alarm. Create an evening ritual such as turning off screens, taking a shower or reading.
Garden, take a walk or hike, or just spend time sitting outdoors. Insert nature in your life even in times when you can’t go outside by keeping a plant in your home. Look at pictures of nature or use visualization for a quick nature escape.
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Eat Stress Reducing Foods
Eating a diet rich in anti-inflammatory foods (green leafy veggies, fruits, and healthy fats) will help keep you mentally and physically healthy. Crunchy foods like carrot sticks or apples can help relieve nervous tension while staving off hunger and making convenience foods less tempting.
Listen with the intent to understand the message rather than only trying to formulate a response. Avoid being passive aggressive by keeping your communication honest, direct, and respectful.
Allocate more time to the things that are truly important to you and add value to your life. Decrease time spent on distractions, interruptions, time wasters, and things that add little or no value to your life.
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Progressive Muscle Relaxation
Starting with the muscles of your face, inhale and tense your muscles for a few seconds. Then exhale as you release the muscles and relax for moments. Slowly repeat the sequence of inhaling/tensing followed by exhaling/releasing as you work your way down through your entire body.
Check in on your thoughts throughout the day to see where you are spending your time: the future, the past, or the present. Take opportunities to refocus your attention on the here and now.
Rapid, shallow breathing (which only moves the chest) is a natural part of the stress reaction. By consciously slowing and deepening our breathing, we can help counteract the stress response. Focus on taking slow, deep breaths that fully expand your lungs and move your abdomen.
A cluttered space can add to the feeling of things being chaotic. Do a deep clean, clean out your closet, or just tidy up something that’s been neglected. If the thought of it seems to daunting, set a time limit. Straighten up a space for 5 minutes whenever you can squeeze it in.
Meditation can be done at any time and for any length of time. Take a quiet moment to close your eyes or gaze at an object. Notice your inhalation and exhalation like waves on shore. If other thoughts enter your mind, do not feel that you have to push them away. Notice them and understand they are just thoughts that you can let pass by without attention, like a scrolling newsfeed.
Physical activity causes a release of endorphins in our bodies and is a proven method to both relieve stress and boost mood. Even if you aren’t able to get a full workout in, activity matters. Just 5 minutes of aerobic activity has been shown to stimulate anti-anxiety effects. Go for a mini walk around the block to help reduce stress.
Whether it’s a work of art, a bookcase, or a home cooked meal, take time to make something with your hands. Focusing on the task can help reduce stress and the sense of accomplishment will give you an added boost.
We all need a break. Maybe you need a break from social media, 5 minutes away from your desk, or to listen to your favorite song or podcast. What kind of break can you plan or take today?
Beat stress by doing something different. If there’s something you’ve always wanted to do or learn, start taking actions towards it. Take up a new hobby or return to an old one.
Try aromatherapy -- the smell of lavender can be calming. Some herbs also have stress relieving properties like the chamomile in chamomile tea.
Practicing gratitude is a great way to feel better. Take time to say thank you or give a sincere compliment. Focus on connections by calling a friend or sending a card to a loved one.