Not sure about you but one of the big things that can thwart my healthy life choices is stress. Last year I was having a great year making healthy choices and consequently my weight was right where I wanted it and my knees were so so happy about that. And then in July we had 2 sons and two grand children move in with us (happy stress) and in November my mother died (unhappy stress) followed by the stress of being the executor of the will (un un happy stress) and having the responsibility of cleaning out her home with 30 years of clutter and cleaning it so that it could go on the market (more unhappy stress). Then the holidays hit (happy and unhappy stress) with me less prepared than usual (unhappy stress) because of the previously listed stresses. Geez —couple that with my new daily duties to monitor on-line schooling with the grands which made it close to impossible for me to go to the gym or do any of my regular hobbies and it was the perfect storm for out of control eating.
Sugar (I love gummies more than chocolate and cookies more than icecream) is my quick grab stress reliever but such a dumb one as it quickly ramps up my weight and ramps down my energy .
So let’s look this week at some better ways to cope with stress:
1. Guided imagery is like taking a short vacation in your mind.1 It can involve imaging yourself being in your "happy place"—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you.Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene. Or, once you know how to do it yourself, you can practice guided imagery on your own. My favorite podcast for meditation and guided imagery is
2. Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group.3 To practice, you can start with a few deep breaths.
Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.
With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.
3. Focus on Breathing
Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes.4
The best news is, no one around you will even know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to
reducing your stress.
While there are many different breathing exercises, a few simple ones include:
- Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second and then slowly breathe out through your nose as you count to three again.
- Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you're breathing out stress and tension.
4. Take a Walk
Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy change of scenery, which can
get you into a different frame of mind, and brings the benefits of exercise as well.
So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.
5. Play with a pet
There is little that can bring my stress down as easily as my dog Batman. Some brushing, or petting, or cuddling or playing helps us both too chill. I wish I could loan him out to those of you that don't have pets
6. Get a Hug From a Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved
one can be especially beneficial.
When you hug someone, oxytocin (also known as the "cuddle hormone") is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure.
It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don't be afraid to ask a loved one for a hug if you need it. It's good for both of you and it can be one of the simplest forms of stress relief available.
7. Enjoy Aromatherapy
Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment.
Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body.
So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.
8. Create Artwork
Getting in touch with your creative side may have been easy for you during childhood, but if you’ve lost touch with your penchant for artwork, it’s not too late to pick it up again.
If you aren't into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity and for good reason—coloring can be a great stress reliever.9
Research consistently shows that coloring can have a meditative effect. One study found that anxiety levels decline in people who were coloring complex geometric patterns, making it a perfect outlet for stress reduction.
9. Make Time for Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you'll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
10. Develop a Positive Self-Talk Habit
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful. If you're constantly thinking things like, "I don't have time for this," and "I can't stand this," you'll stress yourself out.
It's important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
11. Practice Yoga
Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief.
And while you're likely to reap immediate benefits from a single yoga session, you're likely to receive long-term benefits if you incorporate it into your life in a consistent way.
Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing.
12. Express Gratitude
Gratitude helps you recognize all the things you have to be thankful for. Whether you're grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.
Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.
Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life.
So whether you decide to make it a habit to identify what you're grateful for as you sit around the dinner table or you decide to write down three things you're grateful for in a gratitude every day, make gratitude a regular habit.
13. Reassess Your To-Do Lists
If you're trying to squeeze 20 hours worth of tasks into 16 hours, you're going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better.
Whether that means stepping away from a committee you joined, or it involves asking help from friends or family or hiring someone to complete some of your household chores for you, honing your time management skills can allow you to minimize the stressors that you experience, and better manage the ones you can't avoid.
When you are able to complete everything on your "to do" list without the stress of rushing or forgetting, your whole life feels easier.
14. Cut out Things That Add to Your Stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.
Living with too much clutter, watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
15. Drink a glass of tea
There is something elegant about brewing a cup of herbal tea and relaxing as you wait for it too steep in a lovely china cup. And then drinking it slowly and waiting for the calm to wash over you. One of my favorite times to enjoy this is right before bed.
So what is your weekly bonus challenge? For every day that you take notice during the day of an especially stressful time and you go out of your way to use one of these stress relievers to lessen your stress you will earn the 5 day bonus points for a total of 35 for the week. And yes you can use the same one every day but I would prefer you try a couple that aren't your usual
go to. It is best to have many strategies in your tool belt for when life gets tough.
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