I am taking some time today (before a painting class :) to re-assess my daily routine and make sure I allow time for the "me" things that keep me healthy. This will undoubtedly mean getting up earlier (not my strong suit) to accomplish.
As women take on SO MUCH- probably because we are the ultimate multi-taskers and believe we can handle it. We usually don't see the effects of stress until they rear their ugly head and, cause us even more stress. I strongly believe in these self "check-ins".
We all know it's crucial for women to manage stress effectively to maintain overall health and quality of life. After all, it is a privilege to be here and what's the point if we aren't enjoying ourselves?
Stress can have far-reaching effects on our life, impacting both our emotional well-being and physical health, as well as the well-being of the people around us. Chronic stress can lead to issues such as anxiety, depression, digestive problems, heart disease, sleep disturbances, and weakened immune function.
I highly recommend taking five minutes to check in with yourself today. Here are ten practical strategies to alleviate stress and improve your well-being :
1) Practice mindfulness meditation daily to foster a sense of calm.
I had the honor of working with this lovely lady years ago and just love her daily inspiration! https://www.one-now.com/
2) Engage in regular physical exercise to release endorphins.
3) Prioritize a balanced diet rich in nutrients.
4) Ensure you get adequate sleep by maintaining a consistent bedtime routine.
Creating the best sleep routine involves establishing a set of consistent habits and environments that promote optimal rest and rejuvenation. Here are some ideas:
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep.
Engage in calming activities an hour before bed. This could include reading a book, taking a warm bath, practicing meditation or deep breathing exercises, or listening to soothing music. Avoid stimulating activities such as watching TV or using electronic devices.
Make your bedroom conducive to sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows, and use blackout curtains or a white noise machine if needed.
Reduce blue light exposure from screens in the evening. Consider using blue light blockers or a screen filter, and opt for dim, warm lighting as bedtime approaches.
Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle and overall restfulness.
Physical activity during the day can help you fall asleep more easily at night. However, try to finish exercising at least a few hours before bedtime.
If you need to nap, limit it to 20-30 minutes and avoid napping late in the afternoon.
Get plenty of natural light during the day, which helps maintain a healthy sleep-wake cycle. Aim to spend time outside or in bright environments, especially in the morning.
Use a sleep diary or a sleep tracking app to monitor your sleep patterns. This can help identify and address any issues.
5) Manage your time effectively to prevent overwhelm.
Time blocking involves splitting your day into blocks of time, each dedicated to a specific task or group of tasks. This helps you focus on one thing at a time and reduces the likelihood of multitasking, which can often lead to decreased productivity. Schedule your blocks based on your natural energy levels, placing more demanding tasks during peak energy periods.
Use productivity apps and tools to streamline your tasks and set reminders. Tools like Trello, Asana, or even simple calendar apps can help you keep track of deadlines and project progress. Automation tools can handle repetitive tasks, freeing up your time for more critical activities.
6) Connect with friends and family to build a support network.
Start a bi-weekly check-in with a best friend or family member over anything on this list!
7) Take breaks from screens and social media.
8) Practice deep breathing exercises to reduce tension.
There are many types of breathing exercises.
Try Diaphragm breathing to get you started:
1. Sit or lie down comfortably.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.
4. Exhale slowly through your mouth, feeling your belly fall.
5. Repeat for 5-10 minutes.
9) Spend time in nature to recharge.
Nature has a calming effect on the mind, reducing stress, anxiety, and depression. Simply being outdoors can elevate your mood and enhance overall mental well-being.
10) Take up a creative practice such as painting, writing, or playing music to channel your stress into a productive and enjoyable activity.
Being creative doesn't have to mean "creating your masterpiece " or even being good at a craft. Creativity helps shift your focus away from stress-inducing thoughts and offers a much-needed mental break, promoting relaxation and mindfulness. Next time you're feeling overwhelmed, consider picking up a paintbrush or jotting down your thoughts—it is the perfect therapy for your mind.
I have a few resources for you from my own creative support community:
Incorporate these strategies into your daily routine, and you will significantly reduce the harmful effects of stress and cultivate a healthier, more balanced lifestyle. Now, on to my art class to decompress and learn something new!
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