A best practice of psychological therapy we emphasize at HAMSA Rehab Centre is managing everyday stress. You don’t have to wait till you are mentally and physically burnt out to deal with stress. It is much easier to manage stress every day with simple steps. How do you make handling stress part of your daily routine? By identifying the times when you experience the most stress and then reducing it.
Stress is predictable. Plan short and necessary calming activities around the time when stress spikes and you can manage it easily. Here are some exercises you can weave into your everyday routine for stress management.
When we wake up, cortisol is at its peak because the stress hormone is preparing the body to tackle the challenges of the day. That is why our mind is racing with things we need to do during the day. The trick here is to spend some seconds to take calming breaths. It will centre you and make you grounded.
Managing stress in the mid-morning. At this time of the day, you are elbow deep in tasks, whether it be a job, children, or studies. While the body still feels energetic, stress has become to accumulate both on your mind and body. It is just harder to recognize it yet. Therefore, take a short break to get rid of the stress, even if you feel that there is no need.
When it is time to have lunch, use it as an opportunity to get rid of all stress hormones. Don’t waste it on more work or chores. Rather spend it to decompress from the anxiety and pressure of the first half of the day. The best technique to manage stress is to sit at a table meant for food and share your lunch with others. Don’t eat at your work desk!
For all those worried, that it will waste time. Begin with only 2 days a week. Check if your productivity remains the same. Chances are it will rise because you get to recharge during the meal.
As the evening begins to make its presence known, your energy starts to lag. Tension begins to build in the body, which leads to additional stress. It makes dealing with challenges a little more complicated. The key here is to release all the physical tension you are holding. It will engage the part of the nervous system that helps calm the body. As a result, both your mind and emotions will be soothed, and the late evening will be peaceful.
Now take 3 more breaths. Shrug your shoulders upwards. Then let the shoulders fall back to relax the tension. End with three final slow breaths.
As the night approaches, the best practice is to reduce any stress or anxiety you are holding or experienced during the day. Create a strict routine that you begin every day about an hour before it is time to go to bed. Instead of scrolling through a gadget, unplug. Engage in activities that relax your mind and body. Reading, a soothing cup of tea or light stretching all are excellent options.
All these practices are simple techniques that anyone can use to reduce stress in everyday life. When you begin following them, take a whole week before you assess the change, they bring in your life. Slowly, you will notice that both your mind and your body is more at ease and stress and anxiety have taken a step back. Remember, it is better to start managing stress now rather than wait for burnout.