None of us is immune from stress—especially right now. With a pandemic, natural disasters, environmental concerns, and economic downturn, the entire world is in tumult. It can be challenging to find peace in the midst of it all.
Since we all need a reminder to calm our minds and practice some much-needed self-care as we head into the fall season, let’s talk about 5 ways to relieve stress.
Meditation
Opposite to the body’s fight-or-flight response to stress, meditation evokes a relaxation response, which heals the negative effects of stress. There is evidence showing that those who consistently meditate are more resilient in the face of stress.
Meditation uses deep breathing and relaxing of the mind by either clearing out all thoughts or by choosing just one thought to focus on. It can be practiced for as little as five minutes, with a regular application being the most effective. One form of meditation can be visualization, or creating a peaceful scene in your mind and imagining all the sensory details of that scene. Prayer can be another form of meditation.
For your practice, choose quiet moments when you can be alone, if possible. Find ways to create a calming environment in your home, so you can have a peaceful atmosphere in which to meditate.
Exercise
Exercise releases endorphins to naturally improve mood, and consequently, stress response. Moving in a way different from normal and/or spending time in a different environment can help your mind feel fresh to take on a healthier perspective of your problems.
Not only is it essential for physical well-being, exercise is also a key element of mental health, as well. Think of it as an active form of meditation. Walking, running, dancing, strength training, yoga—there are tons of choices to get you moving and better able to handle stress.
Eat a balanced diet
It’s tempting to resort to junk food when under stress. It helps you feel better—but only in the moment. Junk food tends to cause spikes in blood pressure, and then crashes later, encouraging another round of snacks… and the cycle continues. This kind of emotional eating is addictive, and in the long run, worsens your ability to react effectively to stress.
A healthy, balanced diet sustains you for longer and maintains your capacity for resilience. Try to plan meals at home with fruits, vegetables, whole grains, and protein. (Hint: to quickly check for a balanced meal, make sure your plate has a variety of colors on it.) Keep quick, nutritious snacks on hand as healthy options for you and your kids, too. If you have a breastfeeding baby, a balanced diet is even more important. Check out Little Bundle’s resource on 77 surprising breastfeeding stats
Be grateful
Gratitude shouldn’t just be saved for Thanksgiving Day. Research demonstrates that those who practice gratitude have lower levels of stress and better mental health. Additionally, giving yourself words of encouragement will reinforce your confidence and ability to manage stressful situations.
Many of us tend to have a bias toward negativity, but training our minds to notice the positive all year round—including within our own selves—is essential to combating mental tension. Even in the middle of a stressful phase, embrace parenthood and these moments with your family that you will one day miss. Make it a habit to count your blessings, whether mentally or on paper. And be kind to yourself, especially in difficult times.
Stay financially fit
Financial fitness is important to mental health, and a common stressor. In fact, the American Psychological Association states that 72% of U.S. residents are stressed about money some or all of the time—and that was before our current pandemic and economic struggles came into play. Worries about money can double the likelihood of experiencing depression, and can also affect sleep, weight, relationships, and other areas of life.
The best first step in improving your finances is creating a monthly budget. Track all your income and all your expenses. This helps you evaluate your current situation more accurately, and reveals areas of your life where you could spend less or earn more.
In addition, try easy money-saving hacks, such as using a browser extension like Wikibuy to quickly find deals and discounts for all your online purchases. With a 4.6 rating from over 3 million users, Wikibuy saved customers a cumulative of more than $70 million last year.
Financial fitness is a marathon, not a sprint. This is a lifelong endeavor—stick with it, work hard, and plan wisely.
Finding Peace in the Storm
Of course, these 5 stress-reducing tips are just the beginning to self-care and a calm mind. There are plenty more ideas for dealing with stress through these trying times—you could listen to music or sing, laugh, journal, create something, talk with friends, and minimize things that add stress to your life.
All in all, have compassion for yourself and others through this journey. Life is always tough, but things seem to be exceptionally difficult this year. We’re all trying our best, and we’re all learning how to keep a resilient attitude. Care for your mind, spend time with your family, breathe deeply, reflect, and savor the happy moments when they come. And keep moving forward.
What else do you do to keep yourself stress-free? Do let us know in the comment section below.
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