Our lives are so busy, sometimes we don’t know if we are going or coming and our brains feel like everything is scattered. And, for those of us who have anxiety, this can be horrible!
We are busy with work, family, and friends. We have errands to do, laundry, cooking, cleaning, financial stresses, elderly parents to take care of, children and grandchildren to worry about, etc. And, our to-do list seems to be never ending!
This can play havoc with both our mental and physical wellbeing. You may find yourself being more emotional, short tempered, irritable, or depressed as you struggle to get it all done.
Stress triggers chemical reactions in your body and constant stress can lead to inflammation and a weakened immune system which can ultimately lead to illnesses such as heart disease, high blood pressure, and diabetes.
Your top item on your to-do list should be something related to managing stress so that you can keep yourself illness free! You are no use to anyone if you get sick.
Here are 5 simple habits you can start practicing today that will help to take the edge off of stress.
Practice Gratitude
There is so much that we can be grateful for, but when our lives feel chaotic, we don’t see it. Therefore, we need to learn to make gratitude a daily practice. It is easy to do and has a powerful effect!
Try at least one of the following; working up to all 3.
1. Every morning think about 1 thing that makes you feel amazing such as the bright blue sky, a stunning sunrise, or the birds singing away.
2. During the day pick 1 way to express gratitude such as smiling at someone or giving someone a compliment.
3. At the end of the day choose 1 thing you are thankful for such as a hug or kiss from your partner or the 5 minutes you spent connecting with your child/spouse/parent/friend.
Sweat it out
Physical activity can increase the amount of endorphins which are your brain’s feel-good chemicals. Try a yoga session. It’s the perfect way to de-stress and work out the same time. Or go for a 20 minute walk which will help refocus your mind. Any movement will help you to destress!
Breathe
Deep breathing is one of the best ways to lower stress. When you breathe deeply, you signal your brain to become calm and relax. And this can be done anywhere.
When you are feeling the stress or anxiety, stop and take a moment to take 3-5 breaths: slow inhale, hold for a second, then slow exhale. It works
Try this morning breathing technique.
Start in a standing position and bend forward at the waist, letting your arms dangle freely. Inhale slowly and deeply as you return to standing, rolling up one vertebra at a time. Breathe all the air out. Repeat a total of 5 times.
Laugh
Similar to exercise, laughter bumps up the release of endorphins in your body and promotes a general sense of well-being. It also decreases stress hormones and strengthens your immunity. If you’re feeling stressed, take a couple of minutes to look up a joke to share with a friend. Or in the evening, watch a funny show or listen to a comedian.
Eat Minerals
Foods rich in minerals such as zinc and magnesium can reduce anxiety and irritability. Eating foods like nuts and seeds regularly can provide these essential nutrients. Flax and chia seeds or almonds and cashews are great additions to a healthy diet.
Incorporating these 5 simple habits into your routine can help you relieve stress and improve your health and wellbeing. Pick one to try today.
What do you do to relieve stress? Let me know in the comments below. ⬇️
Anita Duwel
Certified Holistic Nutrition Coach
Certified Workplace Wellness Consultant
www.facebook.com/behealthSAVVY
https://www.facebook.com/groups/anitasagingwithvitality/ (40 and over)
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