Anxiety and tension can weigh us down, making even the simplest tasks feel overwhelming. Fortunately, there are effective tools to help manage these feelings, including yoga, walking, deep breathing, and keeping a gratitude journal.
Let’s dive into each one of these strategies, exploring how they work and ways to easily incorporate them into your daily routine.
1. Yoga for Calm and Balance
Yoga is a powerful practice that connects mind and body, and it’s known for its ability to reduce anxiety and tension and it is my number one resource for supporting the mind and body connection, especially if you have PTSI (Post traumatic Stress Injury):
• Release of Physical Tension: Gentle stretches and poses can help release tightness, especially in areas like the neck, shoulders, and lower back, where we often hold stress.
• Deep Breathing with Movement: Most yoga poses include an emphasis on breathwork, which can help reduce stress and center your mind.
• Mindfulness and Focus: Yoga encourages you to stay present, reducing worry and promoting a calmer mind.
How to Start: Set aside 10-15 minutes each day for a simple yoga routine. Start with poses like Child’s Pose, Cat-Cow, and Forward Fold. As you grow comfortable, you can expand your practice with additional poses or even take a yoga class.
2. Walking for a Mental Break
Sometimes, the simplest solution can be incredibly effective. A short walk is an easy way to reset your mind and get some fresh air.
• Promotes Relaxation: Walking at a relaxed pace, especially outdoors, can help calm your thoughts and reduce stress. •
Boosts Endorphins: Physical movement releases endorphins, the body’s “feel-good” chemicals, which can reduce anxiety and improve your mood.
• Gives Perspective: Stepping away from a stressful environment, even for a few minutes, can help you see things from a new angle.
How to Start: Aim for a 10-20 minute walk each day. Try to focus on your surroundings – listen to birds, feel the breeze, and enjoy the movement. This mindful approach can make the walk more meditative and reduce anxiety.
3. Deep Breathing for Instant Calm
When stress and anxiety hit, your breath is one of the best tools to help you regain control.
• Activates the Relaxation Response: Deep breathing lowers your heart rate and helps switch off the body’s “fight or flight” response.
• Improves Focus: By focusing on your breath, you give your mind something to center on, pushing anxious thoughts away.
• Can Be Done Anywhere: You can use this technique anytime you feel stressed, whether at work, at home, or even in public places.
How to Start: Try this simple breathing exercise: inhale slowly through your nose for a count of 4, hold your breath for 4, then exhale through your mouth for 4. Repeat this for a few minutes whenever you feel tense.
4. Gratitude Journal for Positive Perspective
A gratitude journal is an effective way to shift your mindset, helping you focus on what’s going right in your life instead of what’s causing stress.
• Reduces Negative Thoughts: By regularly noting things you’re grateful for, you can train your mind to look for positives, even on tough days.
• Improves Overall Mood: Recognizing and reflecting on good moments can create a lasting sense of happiness and reduce anxiety.
• Provides Clarity: Writing things down can help you process your emotions and see things from a new perspective.
How to Start: Each evening, write down 3 things you’re grateful for. These could be as simple as enjoying a cup of coffee or receiving a kind word from someone. Over time, you may find it easier to see positives, even during stressful times. You may also write down 3 things that went well or that you are proud of.
Putting It All Together
Incorporating these practices into your routine doesn’t require a huge time commitment. Try to start small: perhaps five minutes of yoga in the morning, a short walk at lunchtime, a few deep breaths during the day, and a quick gratitude journal entry before bed. Over time, these habits can reduce anxiety and tension, helping you feel more at ease and resilient in the face of challenges. Remember, the journey to calmness is a step-by-step process—embrace each moment of progress.
It is not about perfection, but progress to incorporating self-care into your daily routine. If you would like to learn more about how to rewire your brain to gain more insight on how your past is impacting your present, lets book a session to discuss.
Kind regards,
Leigh-Ann, RP, MC, BS, BSS
