ANTI-STRESS TECHNIQUES: Mindfulness – Slow down. Be aware of you and your surroundings. Acknowledge how you’re feeling. No judgement of self. Breathe. 1:2 breaths x 3-12. One hand on forehead, one on heart. Inhale through your nose, a long, slow, deep breath for a count of 2. Exhale through your mouth, as if blowing through a straw, for a count of 4. Tune into your 5 senses – What do you hear, feel, see, taste, smell? No judgement or analysis. List 3-5 things you’re grateful for and why. Learn to meditate. There are so many ways. Move your body – yoga, tai chi, qi gong, dance, walking, sports… Spend time outside in nature. Play. Laugh. Create. Ask: How can I help someone else today?
MORNING ROUTINE: “Hook Up” in bed. – One middle finger to belly button, one to the space between eyebrows, press in and lift skin. Take 3 deep breaths. Allow yawns and sighs. Drink a glass on warm water before consuming anything else. Practice Donna Eden’s Daily Energy Routine.
ALL DAY: Sit tall. Sitting with your tailbone tucked under you tells your nervous system there is something to fear. Sip water throughout the day. Add more plants to your diet. Limit or eliminate caffeine, nicotine, alcohol, sugar, and manufactured foods. Get up and move every 20 mins, or at least every hour. Spend time in nature.
EVENING ROUTINE: Have an earlier, lighter dinner. Soups and salads. All screens off by 8pm. Sit still. Do a breath practice. List 3-5 things you’re grateful and why. Be in bed, lights out by 10pm.