May is mental health awareness month and something we take seriously.
Stress is a huge topic in our world today due to what is out of our control or what feels like chaos around every corner. Stress is a part of everyday life, however how you manage it can make all the difference in your mental health
The good news is that you do not need a convoluted stress management plan to make a significant difference in your mental health. With just a few simple daily habits, you can work to reduce stress and create a sense of calm throughout your day.
Here are five easy, everyday habits to help you manage stress more effectively. Try them all and determine what is working for you and what it not. These may not be for everyone but be open to seeing what works for you.
1. Deep Breathing
You know we believe in this one. We have done videos on it, posts, and talked about it. Deep breathing may be something you know to do, but do not do it regularly or forget about this simple tool. Remember, it has a powerful effect on your stress levels. Deep breathing exercises help relax you, especially if you include physically lowering your shoulders as you breath out.
Try this: breath in slowly for a count of 3, hold for a count of 3, and breath out through your mouth while lowering your shoulders for a count of 3. Do this at least 5 times. You should feel an immediate release in your body.
2. Journal
Journaling is a great tool to process your thoughts. Taking just a few minutes each day to write about how you feel, what you are experiencing, or even writing done three things you are grateful for can help you let go of stress and improve your thought processes. You do not need a prompt to do this, but if you do, try a couple of these:
a) Three things I am grateful for today are:
b) The issues that are bothering me most are:
c) I am in control of XXX in my life. This is what I can do this week to help:
d) Things out of my control and which I need to let go of are:
3. Exercise
Exercise is one of the most effective ways to beat stress, anxiety or to boost your mood. You do not need to do an intense workout every day, trust me I don’t. Try simple activities like walking, stretching, or beginner yoga / pilates to help you reduce your stress levels. Aim for at least 20 minutes of movement each day to keep your stress in check and improve your overall well-being. REMEMBER – you should never start an exercise routine without first checking with your doctor to ensure it is safe for you and your needs.
4. Practice Gratitude
Focusing on what’s going well in your life, instead of what is out of your control or is stressful, can have a great effect on your mental health. Start or end each day by writing down three things you’re grateful for. This practice shifts your mindset from negative thoughts to one where positivity is your go to when you are stressed out.
5. Take Breaks
I talk a lot about this with my leadership and business clients, but it applies to those who are stressed too. Whether you’re working, studying for that exam, or handling household tasks, it is important to step away from your responsibilities regularly (at work, be sure this fits into any policy around breaks and lunches or talk to your supervisor or manager). Taking short breaks throughout the day allows your body and mind to rest and recharge. Try to get a bit of movement in too, by using 5 minutes of your break to go outside and breath in some fresh air.
Remember, managing stress doesn’t have require drastic changes in your habits. These small, consistent habits can make a big difference over time. Incorporating deep breathing, journaling, exercise, gratitude, and regular breaks into your daily routine will help you keep stress under control and improve your overall mental health. Remember, stress management is about balance. Start with one or two of these practices and build from there to create a routine that works best for you.
Need support? For chronic stress, contact your doctor or local medical practitioner for deeper assistance. For help with habit adjustments, feel free to reach out. info@twinlifecoaching.ca
Written by: Tara Lehman
(Picture from Microsoft Stock Images)
