EASY AT HOME PRACTICES TO RELIEVE STRESS AND RESTORE SLEEP

March 10, 2024
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7 Techniques to Reduce Your Stress

Gargling: 30 seconds – 2 minutes

Gargling (with water or singing) for 10-20 seconds at a time activates the vagus nerve. This nervous system counteracts the fight or flight state, allowing our bodies and brain to relax. We enter the fight or flight state at times of high stress – ever wondered why you’re so jumpy one day? That’s why! It’s a symptom of stress you might not have paid attention to. Being in extended periods of fight or flight stage can have detrimental physical effects such as high blood pressure and migraines.

Cold Showers : 40 seconds to 4 minutes

This is one you CAN do daily! Ideally this would be for a few minutes, but even just a 40 second blast at the end of your shower can make all the difference. It can help metabolism, the immune system, depression symptoms and circulation.

As an added bonus, washing your hair in cold water can reduce frizz and stimulate hair growth. Seriously, what’s not to love?!

3. Deep breathing practise: 2 – 10 minutes

One of my favorite practitioners is Wim Hof, he makes breathing practices so accessible and easy to slot into your day. You can even do deep breathing exercises while driving, such as the square method (in for 4, hold for 4, out for 4, hold for 4, you can change the increments). It will calm you down, help with energy levels, digestion, mood and more.

4. Gratitude Practices: 5 – 15 minutes

It’s so easy to take things for granted throughout the day. I like to take stock of everything I have to be grateful for and write it in a journal (more on this below). This is a beautiful practice to look back on but to simplify it, you can consider your gratitude while driving to work or watering the plants. In turn, this calms the mind and offers perspective even in the most stressful week.

5. Meditation: 5 – 30 minutes

There are a heap of apps that can guide you but it can be as simple as sitting in silence or with gentle music and candles for 5-15 minutes. I like to meditate in the morning but it is also a powerful tool to aid sleep (it will also keep you off your phone at bed time!).

Dedicating down time daily: 10 minutes +

You can combine a few of my earlier points from this blog or last week’s to find your down time like a bath or time in nature. Maybe just find 10 minutes per day to read your book on the couch or do a face mask. Life can wait for 10 minutes.

7. Setting and keeping boundaries: A way of thinking

We simply can not do it all (at the same time). Which is why we need to identify values, needs and wants to be able to know what we may need to say no to, to support our needs and happiness first. A good way to align boundaries can be to work on understanding a need vs a want.