Is it me or does stress seem to be the number one factor that we all share? Our #1 question is how do we de-stress. We’re doing it all (whatever “it all” means): making time for loved ones, working full-time jobs, creating side hustles, and helping those in need while we’re at it. Throw in gloomy weather, the end of the holiday season, and a string of the Mondayest Mondays ever, and it’s no wonder Blue Monday (AKA the most depressing day of year) falls on Jan. 17 this year. Whether it’s scheduling an appointment with a therapist or utilizing online resources (some of our favorites are Talkspace, BetterHelp, and Therapy for Black Girls), you canReduce stress levels by taking action. These are 10 easy ways you can feel okay right now and de-stress today.
1. Take care of your mornings
It can be stressful to wake up every morning. Even if you don’t have the snooze-twice-while-getting-up-at-the-crack-of-dawn routine and actually wake up well-rested, our minds go straight to all the things we need to accomplish that day. As a way to start your day, put off the mental to-do list and create a stress-relieving routine. Don’t check your phone or email until you’ve gone through a skincare routine, meditation, gratitude journaling, or at least brewing a cup of coffee, and fill the 30 minutes after you wake up with rituals and routines that you’ll look forward to.
If you don’t have the time or luxury to fit in 30 minutes of “you” time (because of an early start time or kids that wake you up), even just spending one minute lying in bed and telling yourself it’s going to be a good day can help. The bottom line: If you are mindful about your mornings, the rest of your day will feel easier.
2. Take several one-minute breaks throughout the day.
Even if you feel energized, calm, and motivated until that afternoon slump, we often don’t realize the stress that accumulates starting first thing in the morning. You can prevent stress building up by scheduling one-minute breaks throughout the day. Whether it’s on the hour, every 20 minutes, or after each important task you complete on your to-do list, just taking 60 seconds to close your eyes and take deep breaths can be enough to let go of the stress and tension that piles up throughout your day. You can also visualize stress leaving your body, relax your shoulders and other tension areas, or even repeat an affirmation during your one-minute break.
3. Light a candle
That’s right: Your stock of eucalyptus candles is not only good for girls’ nights in. Essential oils and candles can be used to invigorate the senses. Anything that stimulates the senses can help you feel more connected to your body and mind. Essential oils such as lavender, peppermint and ylang ylang can help you relax.
4. Make a list with the top 10 stress sources
Many people avoid facing their stress or sweep it under the rug until it comes out in moments that wouldn’t typically cause high stress, like your roommate leaving dishes in the sink or your boss scheduling an extra meeting. Spend a few minutes writing down the top 10 stressors in you life. Once you know where your stress is coming from, you’ll be able to find solutions. You can even take your #1 stressor, and create five things that you can do now to reduce it (and then). Do them). If you find that some of your stressors aren’t solvable, you can begin to accept what cannot be changed. Accepting life as it is can help reduce stress, even if they cannot be changed.
5. Take a walk
It has been proven that exercise can reduce stress levels. Walking more throughout the day is the best way to get more exercise. Your Fitbit is right: Walking more has many benefits for your mental and physical health. Plus, it’s not only good for your stress levels, but it’s also enjoyable and easy to fit into a busy schedule (so it’s another thing on your to-do list that won’t cause you More stress). You can schedule a walk on your lunch break to walk around the block whenever stress levels start to rise. cue up a podcastGrab A jacketGet outside for instant stress relief.
6. You can either drink less coffee or switch to decaf
You might find that your morning cup of caffeine is a must to feel like a normal person before 9 a.m. An afternoon latte may help you get through the slump, but it could also be a problem. Each person has a different tolerance for caffeine. Coffee can help reduce anxiety and stress, but it can also increase anxiety by stimulating the fight-or flight hormone associated with increased energy. You may feel anxious or jittery if you are sensitive to caffeine. If you’re not sure because coffee is such a daily ritual, try going a day or two without any caffeine to see if you notice any difference in stress levels.
7. Meditation
I feel like the word “meditation” is so overused in the wellness space that it has become the all-encompassing go-to for any ailment or wellness woe. But just because you may hear about it everywhere doesn’t mean you should disregard it. Deepak Chopra, MD, often talks about “equanimity,” or the ability to stay calm in chaos. It’s basically a fancy way of saying stress levels stay low, even when the exterior factors are stressful (like a busy workweek, terrifying election, or a pandemic).
Meditation’s goal is to find peace even in stressful situations. Even though there may be a lot going on outside, it does not have to affect our inner state. Meditation can help us do this because it encourages us to act with intention, rather than impulse. Whether it’s in the morning, at night, or during the day, start up a meditation practice so that stressful situations don’t affect your personal stress.
8. Say “no” when you mean “no”
Although not all stressors are within your control, many are. Reassess where you’re dealing with avoidable stressors. Perhaps you have helped a coworker complete a project and were pushed to finish your to-do list on time. Good for you for being a selfless employee, but you’re not helping the company if you’re spreading yourself too thin. Tell the coworker what time works best for you rather than dropping everything for the time that works for them or say you’re pressed for time and suggest another coworker or intern who would have more time. That also goes for babysitting your neighbor’s cat while they’re away or making plans with friends when you really want a night at home. Learn to say “no” when you mean “no,” and cut out unnecessary tasks from your to-do list.
9. Think about all the good things that happened that day at bedtime
Our minds are good at focusing on what we didn’t accomplish, what went wrong during the day, or what we have to get done tomorrow. While that’s great for keeping your work schedule organized, it’s awful for stress and anxiety (and often prevents us from getting a good night’s sleep). Make a mental list of all the good things that happened that day to counter the negative thoughts that many of us have before going to bed. Maybe you accomplished a difficult task, finally finished the project that’s been taking you forever, or got a compliment from your boss. Maybe you just did it because of your boss’s compliment. Finished the day, and that’s an accomplishment enough. Bottom line: Make a mental list of all the positive things that happened that day before you go to bed. This will help you to focus on the good and what you can do tomorrow.
10. Get physical
We’re about to get technical here: The “Cognitive-Behavioral Triangle” is a very easy-to-understand diagram, with thoughts, emotions, and behavior at each of the points. The diagram shows how each point of the triangle connects to the others (you know elementary geometry, right?) Though our thoughts can have an impact on how we feel and what you do, this pattern can also work in the reverse. This means that thoughts and feelings can be affected by certain actions.
Breathing techniques and relaxing the shoulders are physical actions that show the brain that all is well. Sometimes, the mind can be hard to control (when I’m really stressed, I cannot always reason myself out of it), but one point of the triangle will affect the others. Start with physical actions if you find stress difficult to manage or reason out. Try breathing techniques, improving your posture, exercise, or yoga poses.
Source: The Every Girl