Do you have a daily stress relief routine that works for you?
A quick recap in case you’ve missed our previous posts on stress: Stress is our body’s way of responding to demanding or high-pressure situations. It can manifest in mental strain, or through physical symptoms. When unchecked & un-dealt with, stress can worsen, leading to anxiety, depression, illness, etc.
Usually, when we notice stress, it’s not until we’re already overwhelmed by it. It’s a good idea to take some time to try and find the specific root of your stress (and remember that just like our environment and circumstances, this can change all the time–making self check-ins a regular part of your routine is always a good idea!)
But adding in stress management to your daily routine can be a great way to little by little offer yourself some relief.
Instead of letting stress build up to burnout, daily stress management keeps it from spiraling out of control and keeps you aware of how you’re feeling and what helps.
Some questions to ask yourself when you’re thinking about stress:
- when do you notice it?
- can you recognize your own stress warning signs?
- do you experience physical expressions of stress?
- have you created a regular self-care routine that addresses areas of stress or environmental stressors?
Make a list of the ways you deal with stress or try to ease the stress you feel in your life. Then make a note next to each method for how frequently you engage in each of these behaviors. Do you set aside time for them each day/week/month? Or is not until you realize you’re stressed (by which point taking time for self-care seems to eat up time we’re already stressed about losing)?
Next, consider what your stress hinders in your life. Does it cause you to ignore your social life for work? Does it leave you less energized to engage in hobbies or activities you enjoy?
In a world of heavy workloads and chaotic schedules, it can be hard to prioritize self-care and de-stressing, especially as often as including it in your daily routine.
Making room for regular or daily stress relief and decompression can help you prevent burnout, feel more energized, boost your mood, and actually allow you to be more productive in the long run.
Here are a few ideas for things that you can make part of your regular routine to help you de-stress
Journaling:
Sometimes we’re stressed because we have so many things going on, and sometimes we’re stressed because we have so many emotions all at once. Giving yourself a few minutes each day to release whatever you’re feeling can give instant relief to the overwhelm you’re feeling, as well as keep you better in touch with your feelings!
It doesn’t have to be an elaborate process either. You can use a paper journal, or a word doc, or even just have a running note on your phone to use in in-between moments throughout your day. A regular journaling practice has benefits for physical, emotional and mental health. It can be as simple or elaborate as you want it to be which makes it a great choice for daily stress relief.
Meditation:
We’ve talked a little bit about starting a meditation process and the benefits of it on our blog before. Mindfulness + meditation are practices that even when done for as small as five minutes a day, can boost your mood, productivity, and overall decrease your stress. Set your alarm for five minutes earlier than you usually wake up, and use that time (even sitting in bed!) to have a quick meditation practice to get you grounded and ready for the day.
Make space in your calendar for hobbies:
Are your days completely packed from sun up to sun down? Overbooking or over-committing ourselves is a huge source of stress. When we’re over-committed we no longer have time for our hobbies, relaxation, or recharging. Look at your daily schedule. Are there open spots? Reserve some of those spots each day (yes each day if you can!) for things you truly enjoy doing. Don’t view it as free time that something else can take over–really reserve it for yourself and your hobbies.
End your (work) day with a walk:
Exercise is a great way to reduce stress–but so is setting a clear boundary! A good way to set that boundary is to have an end-of-work ritual. A simple walk outside can be a great way to this. It will get you moving, get you outside, and signal to your body + brain that the workday is over and allow you to transition into your personal life.
Set a time to be done with screens:
As great as technology is, like most things it shouldn’t be used mindlessly! If you find yourself wasting time on your phone or computer, you might actually be increasing your stress levels. Start simple: just give yourself a time to be done with screens for the day. It might be as incremental as first stopping yourself from using your phone in bed. Then maybe overtime you will set that boundary earlier in the evening. Disconnecting can allow us a chance to breathe and recharge without constantly having to be “on.”
Put a “check-in” day in the calendar:
This isn’t a daily habit but it’s a good habit to keep up regularly. Whether it’s weekly or monthly, set aside a day (or an afternoon) that is devoted to JUST you figuring out what you will need in the upcoming week/month. Make a list of things to check in with yourself about on this day. These things can include:
- do you have any prescriptions that will need to be refilled soon?
- do you have a doctors appointment coming up that you need to schedule?
- have you checked your bank account lately?
- are there events coming up in your town that you want to make sure you have space in your calendar for?
- have you taken stock of what’s in your kitchen lately?
- is there a friend you haven’t caught up with in a while?
Knowing you have that self check-in coming up can allow you to go about your daily life without worrying that you’re not taking care of what needs to be done. Keep a running note in your phone or on your fridge of things you want to check in with yourself about. So you can add them to the list when you think of them and make sure nothing falls through the cracks!
