Everybody experiences daily stressors. Whether it be from the demanding tasks of your job, office politics, taking care of kids or elders at home, relationship stress, or financial stress, the list goes on, which. Which is why it’s incredibly important to engage in simple mindfulness practices to reduce stress daily.
Think of your day-to-day routine. Which part of your schedule gives you 5-10 minutes of free time? For some, this may be the morning before everyone else is up, when all is quiet. For others, this may be later in the evening. The first step is identifying the time that works best for you to make space for mindfulness and stick to it. Next, choose the type of mindfulness practice that resonates best with you.
- Yoga
Yoga is an incredibly powerful practice to reduce stress and check in with your mind, body, and spirit. People frequently say, “I don’t want to pay for classes.” Well, why should you when there is a plethora of YouTube videos which you can follow along for free? You may choose to purchase a mat, but you can find these at Winners for very cheap. The best part about yoga is that you don’t need a complete hour of immersing yourself in it to feel the effects. Even simply stretching for 5-10 minutes provides numerous benefits and can calm your nervous system.
Benefits:
According to John Hopkins Medicine, there are both physical and mental health benefits to practicing yoga. Yoga can improve flexibility, strength, balance, ease arthritis symptoms, reduce high blood pressure, help you sleep better, increase energy, and of course, promote self-care.
Not sure which type of yoga is right for you? We’ve broken it down:
Hatha Yoga
- This type of yoga involves slow-paced stretching, traditional poses, and breathwork. It’s great for those who are easing their way into yoga, or for anyone who is looking to slowly build up their strength.
Iyengar Yoga
- Iyengar yoga is the more technical type of yoga. It focuses on alignment, sequence, and timing. If you want to learn the proper techniques to align your body correctly, this may be the Yoga for you!
Vinyasa Yoga
- If you are looking for more challenging and fast-paced movements, try Vinyasa. This type of yoga is great for dancers or those who are looking to be more creative in their poses. Vinyasa also links full movements with breathwork, but is a great place to start after you’ve mastered Hatha Yoga.
- Gratitude Journaling
Gratitude journaling isn’t some novel, profound idea, but it’s one of those tricks in the book that really works. When you spend time focusing on what you HAVE, you spend less time focused on what you don’t. Plus, thanks to technology, handwriting is something we’ve completely exiled from our culture, but there is something so intentional about writing out your thoughts using pen and paper. Making space for gratitude helps you feel more present and helps you develop a better appreciation for your life.
Benefits:
According to UCLA Health, gratitude is a fantastic coping tool for anxiety. Reducing negative thinking patterns and prioritizing positive ones forces you to be more present. Gratitude journaling is also thought to support heart health and improve sleep, because taking a moment to be grateful actually causes the parasympathetic nervous system – that part of your nervous system responsible for resting – to kick in, which is why it also brings down your blood pressure and heart rate.
Don’t know where to start?
First, dedicate one notebook as your “Gratitude Journal,” and only open that when you want to write and reflect. This will help you associate positive thinking each time you reach for it. Start by looking around you. Identify one thing that you love and feel an immense sense of gratitude for. It can be the smell of your espresso in the morning, it can be waking up to your children’s giggles, or your partner making sandwiches for lunch. Maybe you find more beauty outside on your walk to work, when the sunshine hits your face, or when Friday rolls around and you attend a girl’s wine night. Think about all the recent moments you’ve experienced, and identify three that you feel thankful for.
- Colouring Books
PSA: colouring books and workbooks are NOT just for children.
Colouring books to try:
The Mindfulness Coloring book is an anti-stress art therapy for busy people. You don’t have to have anxiety to use these books. Mindful colouring forces you to slow down, and find a few minutes to have some peace, quiet, and colour.
Benefits:
There is a tranquil feeling that comes from creatively expressing oneself without any boundaries. Colouring can be a great way to turn off your brain instead of watching Netflix or scrolling on your phone for a break. Colouring can improve concentration by inducing a flow state, enhance fine-motor skills, promote better sleep, lower blood pressure, and allow you to process your emotions better.
Jackie Marson | Contributing Writer