Stress release & self-care
Here are 10 of my go-to stress-relieving practices to prioritise self-care:
1. Read a book
This one sort of ties in with number 7, nonetheless it deserves a mention as its own. Learning something new, delving into a old classic, fantasy smut, why not back to the Harry Potter sequels?
Research has demonstrated that one 30-minute session of reading reduced heart rate and blood pressure decreasing overall acute stress levels. Hopefully, whether you read this entire blog post (thank you!) or the research papers linked within, you already notice a sense of calm (namaste).
2. Movement
Have you ever finished a workout, or a run, any form of physical activity and noticed a huge increase in energy? I certainly have (or at least my partner has mentioned my “zoomies” post-workout) this is due to the release of endorphins (the good stuff).
My usual weekly picks are pilates, a Jessica Richburg yoga flow, walk in the bush or KIC workout.
You may have noticed the study linked above also analysed the effects of yoga on stress relief, this ‘could be attributed to the decrease in sympathetic arousal during yoga, stretching or quiet meditation’.
3. Music
If you haven’t, do yourself a favour, pick your favourite songs go for a drive, or vacuum the house and SING LIKE NOBODY IS LISTENING!
Music releases pleasure hormones such as norepinephrine & melatonin helping reduce cortisol levels.
4. Smile
As cheesy as it sounds, give yourself a big grin in the mirror. You will feel silly to begin with but it is a good method to trick your brain into being happy.
The brain notices muscle activity when you smile, and assumes that humour is happening so it releases the hormones dopamine and serotonin. Serotonin release is associated with reduced stress and dopamine increases our feelings of happiness.
Try it before you diss it!
5. Breathing
Take a moment to acknowledge how you feel right now, how is your breathing rate, are you a little overwhelmed, racing thoughts, or maybe just need a moment of clarity?
I’m going to walk you through a mini meditation. Before we begin, read this through and then try it for yourself.
Close your eyes, take a breath in for four seconds, hold your breath for four seconds and breathe out for four seconds. Repeat this for a minute or as long as you please.
Open your eyes, how do you feel now?
6. Craft
Ever since the ‘unprecedented’ times of COVID-19, I, as I’m sure many others found some hobbies that we could do in the comfort of our homes. Embroidery, macrame, painting, pottery, just to name a few.
Not only do you feel a sense of achievement once you have made something yourself, you can also display your DIY treasures around to embody your own talent. It is a rewarding feeling, and an important self-care tool.
7. No screens
I’m a culprit. Aren’t we all?
Minimise screens before bed. Have a screen-free weekend. Our brains will thank us for it.
8. Get outside
Grounding is a remedy for calm. The earth’s surface is electrochemically charged with ‘negative ions’, walking barefoot on the earth allows the body to absorb these ions and leads to a stress-reducing effect.
9. Cook something
I am a nutrition student so it may be an obvious one for me. But, even if you are not a personal chef.
Ingredients:
Friends, family, partners, cats, dogs or me, myself and I
Home
Method:
Choose a recipe and cook a homemade meal.
Note: Not only that sense of achievement again, but quality time spent with others or yourself. Whether it is a tasty hit or a flop, enjoy the process and be kind to yourself. Get your hands dirty, and worry about the dishes later.
10. Pamper time
Who doesn’t love a good ole face mask? Pour yourself a booch or your favourite beverage, hop in the bath if that’s your thing, light a candle. Need I say more?
