Self Care is directly proportional to Reducing Stress

Started with the two S words, Self-Care and Stress which go all opposite to each other where one depicts the happiness achieved and one depicts the dimness received. Stress is a normal part of our life that motivates us to accomplish projects which we cannot do otherwise, but torturing ourselves is not an option always. Rather than wasting time ruminating over the pressures we face, we can view life’s many challenges as opportunities to learn and grow.

Life can be stressful and leave us with no time for rest or simple pleasures. Taking care of yourself is important in our daily lives, especially during times of stress. Practicing self-care helps to build our relationship with ourselves and others around us while keeping us motivated, focused, and healthy. Luckily, there are ways that we can incorporate self-care activities into our lives, even on the busiest days. Here are 10 simple ways that you can incorporate self-care into your busy routine.

Quote by Anne Lamott

As said by Anne Lamott, “Almost everything will work again if you unplug it for a few minutes, including you.” This is a very powerful line that depicts that not everything will be wasted if you just stop taking time for yourself, it will continue from there only.

10 Self-Care Activities

1. Focus on eating healthy foods

When we feel stressed out, we often tend to try to comfort ourselves by eating unhealthy foods, which only leads to negative feelings about ourselves afterward. Become more mindful of your eating habits when you are dealing with pressure and have some healthy snacks on hand to fall back on rather than reaching for another doughnut or cookie. Simply swapping out fast food for healthy, natural, and nutrient-dense food is an act of self-care in itself. Even if you don’t have much time in your day for other self-care activities, make sure you seek out nutritious foods to fuel your body throughout the day. Aim for plant-heavy meals which include a whole-grain carbohydrate and protein.  

2. Assign five minutes a day for journaling

Journaling evokes mindfulness and helps writers remain present while keeping perspective. It presents an opportunity for emotional catharsis and helps the brain regulate emotions. It provides a greater sense of confidence and self-identity. Journaling can help you establish and track your goals, but these are not the only benefits. It is also a blessing when it comes to self-care and mental health. Journaling your thoughts, concerns, fears, and goals every day can help you identify thought patterns of anxiety and stress. This activity can help you get to the root cause of your concerns and allow you to make the necessary changes. Allotting just five minutes of journaling a day can give you a daily moment of positive self-talk and self-connection.

3. Get enough sleep

Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia. Getting a full night’s rest is important to keep your heart healthy. Sleeping lowers your blood pressure, resting early can keep your risk of developing serious heart-related medical conditions down. Better quality sleep can reduce your risk of stroke and heart attacks later in life.

4. Wake up a little earlier

A regular morning routine that includes waking up early, not only gives you more time to prepare for the day ahead, it adds structure to the rest of your day and reduces stress. If you start the morning off getting up late and rushing, it could cause a consistent level of stress and anxiety. Individuals who wake up early have more positive thoughts compared to night owls. They’re found to be more optimistic, agreeable, conscientious, and satisfied with life. Female early risers are also much less likely to develop mental illnesses, such as depression or anxiety.

5. Use your lunch break

Taking a lunch break can improve productivity and reduce stress in the workplace. Willis said. “It also has been shown to increase job satisfaction as breaks help with attention span, focus and creativity.” If you have time left over after your sandwich or salad, enjoy a little self-care. A break can be really helpful to refocus your attention if you experience brain fog or feel absent-minded. Taking a moment to recharge alone gives you time to reflect on yourself and understand why you are feeling the way you are. This short pause can actually help reboot your brain to be more tuned in.

6. Meditate or stretch for just 5 minutes

Meditation can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being. Stretching reduces the muscle tension, thereby reversing the cycle of tension, then tightening, and pain. Stretching has been shown to increase serotonin levels — i.e., the hormone that helps stabilize our mood, reduce stress, and overall makes us feel good — which causes a decrease in depression and anxiety.

7. Have a meaningful encounter

Talking leads to a catharsis, which means a feeling of relief. The charged feelings within us become less charged. Nothing has changed that caused the suffering in our lives but talking has drained off some of the pain and this brings relief. Talking things through helps you to release tension, rather than keeping it inside. Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. It isn’t a sign of weakness. It’s part of taking charge of your well-being and doing what you can to stay healthy.

8. Turn off your device

Shutting off your phone will clear any apps that are running in the background and get rid of anything that’s draining your battery. Shutting down your phone can also help solve network connectivity problems. Smartphones will occasionally lose connection with your mobile network. Reducing screen time frees up more time to connect with family and friends. Feeling connections with others can help ward off symptoms of stress, depression and anxiety.

9. Block out 20 minutes on your calendar for you

The three main benefits to time blocking are that it forces you to work on what’s important, helps you spend less time deciding what to work on and when, and reduces task switching for greater focus. Another way to be sure to allow some time for wellness during a long or stressful day is to simply just schedule in 20 minutes for you. Get out your calendar and actively schedule in that 20 minutes at any part of the day that works best and plan how you will fill that time. Does your body feel stiff from sitting at a desk all day? Take that 20 minutes for a workout or stretch. Is your mind overloaded from way too many problematic emails? Fill the 20 minutes with some deep breathing and meditation. By having that planned 20 minutes in your calendar you’re more likely to take that time for you.

10. Drink enough water

Studies have shown that dehydration leads to higher cortisol levels—the stress hormone—making it harder to deal with everyday issues. By staying hydrated, you will be better equipped to deal with everyday problems. Water has a powerful physiological effect on your body – so much so that even drinking a glass of water can calm your nerves. This is because water triggers the parasympathetic nervous system, which is responsible for the body’s ‘rest and digest’ response.

Conclusion:

In the end conclusively, these are a variety of practices that can stimulate your relaxation response and induce the experience of greater calm, including but certainly not limited to intentional (conscious) breathing, progressive muscle relaxation, yoga, Chi Kung, and meditation. Because the connection between fear, anxiety, and stress is so direct and powerful, each of these approaches will also help you to better manage and decrease your fear and anxiety. These are skills you can learn and practice. It’s important to find those that fit and work well for you.