Authored by Megan Conger
Have you ever been told that stress is actually good? Both physical and mental stress is actually helpful for our bodies to become stronger and for us to become more resilient as humans.
However, usually when we use the term “stress”, we mean the bad kind. April is Stress Awareness Month and every week on our social media we talked about different habits to use for stress reduction.
Today’s world is constantly changing, growing, and evolving. Which is beautiful! However, the other side of this growth are burnt out, overworked, and stressed out individuals. All areas of life tend to pull us in different directions and sometimes it feels like you can’t catch a break. But there are ways to mitigate stress that allows us to handle all that life throws at us.
Habit 1: Walking
One way to reduce stress is to get out and go for a walk! Whether it is outside, or even on a treadmill inside, walking has various benefits, both mentally and physically. Now that spring time is upon us (at least it is here in Texas), this is the perfect time to start this habit.
Walking is a low intensity/low impact exercise, promoting blood flow. This is crucial especially for those who have a desk job or busy schedules that doesn’t allow them to get into the gym. Getting outside allows us to get fresh air in and sunshine (vitamin D), which can improve our mood and other benefits such as our skin! Walking can clear our mind, increasing our concentration and attention. If you have ever felt a lack of focus, motivation, or energy from staring at a screen for a long period of time, walking is a great way to reset the mind!
You may think, “Meg, this is great, but I just don’t have time for a walk”. Here are some times to think about going for a walk, even a couple days out of the week.
-
In the morning if you can carve out time before work starts.
-
During your scheduled lunch break (make sure you still eat!)
-
After work, before you sit down to relax for the night (be safe if it is dark).
-
During the weekends, with loved ones or a community!
Habit 2: Breathing
I am sure that you have heard a lot of things about “breathing” as a form of meditation or stress-reduction technique. Some have the misconception that it’s just for monks who spend all day meditating, or yogis who seem to be naturally relaxed people. But the truth of the matter is that we all breathe, and how we breathe can make a huge difference in our well-being.
Controlled breathing or diaphragmatic breathing (belly breathing) has huge mental and physical benefits. It has an immediate calming effect, which can reduce anxiety. It brings us back to the present moment, allowing us to stop the swirling thoughts that may get out of control. Practicing controlled breathing increases our oxygen intake which is incredibly beneficial for our bodies and physical performance.
Where do you even begin when focusing on breathing? Just like when learning anything else new, start slow.
-
Find a comfortable position (sitting with both feet planted, standing, or laying down on your back).
-
Put one hand on your chest and the other on your stomach. As you inhale, feel only your belly push against your hand.
-
Inhale through your nose, exhale through your nose or mouth.
-
Try practicing in the morning and before bed (3-5 minutes), then add in during times of stress.
Habit 3: Journaling
What we think determines what we say, do, and believe. That’s a whole lot of power that thoughts can have! Oftentimes when we are stressed, we let thoughts get out of hand. One great way to gain control over our thoughts is reflection.
Journaling definitely isn’t for everyone, but the power of writing down our thoughts is invaluable. Here are some tips for different types of journaling if you don’t know where to start.
-
Buy a blank journal that you can write freely in.
-
Buy a guided journal that asks reflective questions!
-
Use your notes app on your phone to bullet point or set up a daily set of questions.
-
If you don’t like the thought of journaling, think about writing a letter to a loved one (or actually do this!)
-
Write a letter to your future self, or maybe your younger self!
You may feel better in the moment, or it might take some time, and that’s okay. If we gain better control over our thoughts and emotions, we will also be able to control our stress levels. One other cool part about journaling is looking back to see how far you have come!
Habit 4: Sensory Awareness
We know that it’s stressful to be stressed out. Sometimes it feels like nothing can help, adding in more habits seems like too much, and we just don’t know what to do. Sensory awareness is a very simple and quick exercise that can get us to focus on other things rather than our stress. Our senses our constantly taking in information from our environment, and our brain and body are interpreting it without us doing anything. But what if we actually paid attention to it?
How to use your senses:
-
Look around for three things you can see, either obvious things or maybe things you have to really look for!
-
Allow your mind to be quiet for a second, what is something you hear in your environment?
-
This one might be odd, but what can you smell? (Hopefully something good!)
-
What is something you can touch?
-
Lastly, what is one thing you are grateful for?
If this is far too simple for you, try adding depth or meaning to each thing you point out with your senses. Maybe why is it in your environment? Is it helpful to you or does it actually hinder you? What do you want in your environment to make it a better place? Using our senses allows us to be present and in touch with our world around us.
We know there are many stress awareness techniques out there, but we wanted to provide you with some tangible practices that may help if you try them. We know stress is inevitable and we all carry our stress differently. It’s important to know when you are most stressed, what might trigger it, but also what can help or calm you down. We aren’t meant to live stressed out every day all day. We are meant to grow, thrive, and live purpose-filled lives. Working through our stress helps us to do just that.
Let us know using the icons below if these tips are helpful to you, or if you have other techniques that work best for you!
