The other day, I was stressed out. Okay, so it wasn’t just the other day that I was stressed out- I am stressed out just about every day. But, this day must have been different. I was in the middle of trying to make dinner, put out a fire with my mom over the phone, deal with my kids, blah, blah, you know the rest…
Anyway, my husband said to me “You seem frustrated. Actually, you seem upset a lot lately. Do you need to go take a walk, or a bath, or something?”
“Sure, I’d love to take a break and go for a quick jaunt- but I can’t! I can’t because I am making dinner, talking my mom off the ledge, dealing with the kids, and about to lose my sh*t!”
We have all been there- whether it is at home, with the kids, at work, with your spouse/boss/dog/whatever. We’ve all been there—stressed out, frustrated, pissed off and feeling like there’s no way to fix it because you can’t always just go hop in the tub!
But, just because a bubble bath isn’t an option doesn’t mean you have to be stuck in stressed out/pissed off/about to lose your sh*t mode.
Here are some simple ways to sneak mindfulness into even the most stress-filled moments of your day. They might not replace a long bubble bath and a glass of wine—but they just might help you stay calm enough to actually make it to that moment.
- Go off the screen: pay attention to the moment you are in without the distraction of the screen. Put your phone down or close down your computer. Take a moment to BE but NOT BE on a screen.
- Five Senses: take a moment and discover something with each of your five senses (what can you see, hear, smell, touch, taste). Find as many things as you can with each sense.
- Breathe deeply: Take three (or four, or five) deep inhales and exhales
- Rub your hands together: rubbing your hands together quickly creates heat. The energy swarming in your head moves down to your hands. It is amazing how effectively and quickly this movement can calm the mind.
- Feel & release your body: When you notice your emotions rising, take a moment to feel your body. Odds are, you are constricting your body in some way. Are your teeth clenched, are your shoulders or neck tense, are you taking shallow breaths? Notice where you are holding the tension and relax that area. Move your shoulders, unclench your jaw (or fists), roll your neck, unfurrow your brows. Loosen your body
- Smile: Yep, smile! The simple act of smiling (even if you are not feeling it) can reduce stress and improve your mood by releasing “feel-good’ chemicals like endorphins, serotonin, and dopamine.
- Step outside: nature, fresh air and sunshine really are miracle workers. Even for the briefest moment.
- Shake it off: Seriously! SHAKE!! Go somewhere where you can be alone and SHAKE! Shake your arms, bounce your knee, sway your hips…even better, think hokey-pokey and move yourself around! Shaking releases trapped stress hormones like cortisol and allows them to dissipate, helping to calm the nervous system.
- Gratitude: Find 5 things you can be grateful for in the current moment– this can be hard to do when stressed, but gratitude can literally be for anything (your cup of coffee, your dog, that you only have 5 hours left of work!)
- Aromatherapy: Have a smell you love? Carry it with you and take a sniff when needed! Don’t have a go-to smell? Lemon and lavender are great for anxiety. Or, dig through your spice rack and find a smell you enjoy– sniff the vanilla bottle or cinnamon jar!
- Listen to music: Have a go-to song that pumps you up? Turn it up! Make sure you have it downloaded or saved somewhere for easy access!
- Pet your dog (or cat!): The simple act of petting an animal can immediately reduce cortisol (stress hormones) levels and increase oxytocin (feel-good) levels.
- Run your hands under cold water: Cold water therapy is having a moment right now for good reason. Although you probably don’t have access to an emergency ice bath, you can do a modified version and run your hands under cold water. Cold water immersion, even just on the hands, has been shown to reduce stress and anxiety.
- Affirmations: Affirmations are positive statements or phrases designed to combat negative thinking. Have a go-to phrase ready and whip it out when you notice your stress level increasing. Repeat the phrase over and over (out loud or to yourself… depending on the situation). Need help with an affirmation, read this!)
- Journal: Writing down your feelings gets the thoughts out of your head and onto paper. You might find that once the words hit the paper, you feel a little lighter. Journaling gives you a chance to express your thoughts and feelings without explanation or judgment.
- Hug it out: Physical touch releases oxytocin, the “feel-good” hormone. Nobody around to squeeze? No problem, wrap your arms around yourself and squeeze away!
- Visualization: Do you have a happy place? Close your eyes and visualize yourself there, doing whatever brings you joy!
- Hall of Impression: Never heard of this? Me neither, but it works! Close your eyes and press your thumb or index finger (with slight pressure) on the spot between your eyebrows (the Hall of Impression point) and slowly rub in a circular motion. You will feel your body relax as you rub!
- Pop a (pepper)Mint: Research shows that peppermint can enhance alertness, memory and mood!
- Pull your ear: Yep, you read that right! Gently pulling and massaging your ears, a practice known as auriculotherapy, is believed to stimulate nerve endings and promote the release of endorphins, potentially reducing stress and anxiety.
While none of these may feel quite as luxurious as a warm soak and a glass of wine, they are practical ways to help you ride out the I’m about to lose my sh*t moments!
And just imagine how well-deserved that wine and bubble bath will feel after (mostly) holding it together ALL DAY LONG!
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