15 Simple Habits to Control Your Stress Better
Sometimes, life gets a little too much. Here are some easy everyday routines to help you deal with tension and find tranquillity.
- Morning Mindfulness Practices
Meditating 10 minutes every morning
Get comfortable, find a quiet spot throughout your home and just breathe. If you are new to this, even five minutes can help. I found that a simple meditation app can be very beneficial, especially for new comers.
Never skip breakfast, we do Remains of a lost victories practice being grateful in advance during journal
The Practice: Keep a notebook by your nightstand and write down three things you feel grateful for each morning. It could be as simple as “my hot cup of coffee” or “the sunny weather.” This immediately gets your mind thinking about the positive, as soon as jump out of bed.
UMass School of Medicine study: Deep breathing as morning exercises
Take deep breaths as you brush your teeth or get dressed. Use the 4-7-8 breathing technique, which entails inhaling for four counts, holding your breath for seven counts, and exhaling for eight. How wonderful that this simple practice can soothe your nerves.
- Exercise and Movement of the Body
Short walks during work breaks
Get outside for 5—10 minutes in between activities. All it takes is to take a quick walk around the block or even just your building and release all the built-up energy in your envelopes. Daily after lunch, I am taking a walk.
Taking time off to stretch at different times of the day
Give yourself a stretch reminder every couple of hours. Include some simple desk stretches that will prevent stress from accumulating in the body such as shoulder rolls or neck rotations.
Emerging as scheduling regular physical activity at the same time
Choose exercise that you enjoy – swimming, dancing or cycling? It not the intensity, but the consistency that matters. 30 minutes three times per week is a great place to start.
- Healthy Eating Patterns
Meal planning to low stress eating
Draft a simple weekly menu Knowing in advance what we are going to eat helps prevent us from making stress-based choices when it comes to food. On Sundays, I like to prep some simple ingredients.
Reducing intake of sugar and caffeine
If you are feeling good, try substituting your second cup of coffee for herbal tea. Have fruit or nuts on hand to reduce snacking on sugary foods.
Keeping right meal timings and servings
It is also advised eating around the same time each day. Be sure to use a plate that is considered normal size and try to have at least three different colors of food for every meal. As a result, energy levels stay steady throughout the day.
- Sleep and Rest Management
Establishing a number of relaxing bedtime rituals
Create a gentle routine: reading, easy stretching, or soft music. Try to minimize screen exposure an hour prior to bed, if able.
How to Sleep Better: Optimize Your Bedroom Environment
Make your bedroom as cool, dark, and quiet as possible. If the environment is noisey think about benefiting from earplug or a white noise machine.
Going to bed and getting up at the same time every day
Go to bed and wake up regularly at the same time, even on weekends. The regularity will be appreciated by your body.
- Social Connection and Support
Setting up regular check-ins with friends and family
Schedule a weekly call with family and friends. A simple 15-minute conversation will lift your spirits and make you feel a part of something.
Establishing Boundaries in Relationships
Know when to say “no”. It’s perfectly fine to guard your time and energy — a good relationship will respect that boundary.
Getting involved in support groups or community activities
Look for people in your area who are as much into what you love. That might be a book club, or a walking group, or a service organization.
Summary
Here are the habits you will get results with if you:
Not overwhelming — choose one or two habits to begin with
One of the most important thing to realise is that some changes in habits take time
Be adaptable — modify these habits to work with your life
Keep it simple: the simpler you take a habit the easier it will be to follow
FAQ
Question: How long does it take to get in the routine of these habits?
It has been shown that new habits take somewhere across 21 to 66 days to form. Avoid chasing perfect and instead, focus on consistency.
What habits should I start with first?
Choose habits that feel easiest to you. Starting with morning meditation or taking short walks seems easiest for most folks.
What if I miss a day?
That’s completely normal! You just have to start again the next day. You do not lose your gains if you miss a day.
How do I not take breaks from these habits when things get dark?
Reduce them but do not kill them off. Even a few deep breaths for 5 minutes is better than nothing.
Do these habits coincide with professional help?
Absolutely! These habits are meant to supplement professional support. It is important to talk to healthcare providers when developing a stress management plan.
Bottom line: Small steps = big changes Begin with a habit that resonates with you, and expand from there
