10 Self-Care Strategies for Reducing Stress

Self-care is important all year long, but it’s even more important during the busy holiday season. It’s so easy to become overwhelmed and exhausted doing all the things, and it’s easy to forget about taking care of yourself.  And, remember, taking care of yourself doesn’t mean “me first” it means “me too”.  If this resonates with you, read on for some self-care strategies that are easy to incorporate into your routine and don’t take a ton of time.

WHAT IS SELF-CARE, REALLY?

The term “Self-Care” gets thrown around a lot and can bring up thoughts of lounging at the spa, hour-long facial routines after soaking up in the bathtub for hours. Those things are fine, but they’re not always possible, or even what you need most when you’re in a stressful season in your life.

On the opposite end of the spectrum, self-care can sound like” Well, that was a crap day! I’m going home to unwind with my buddy, Chardonnay, because, you know, self-care!” While numbing activities may seem to soothe some emotional pain (like stress or sadness) in the short term, they’re going to cause more problems in the long run than they solved.

Real self-care goes beyond spa treatments and facials and short-term relief. Looking after ourselves is more about small actions we do every day that add up and create a huge impact in our life.

If you’re currently on the lookout for simple ways to start implementing self-care into your current schedule, here are a few self-care ideas to reduce stress in your life. In the spirit of reducing stress, just pick one or two of these things, rather than trying to take on all of them at once. When you’ve done something or integrated it as part of your daily routine, come back to the list and find another one to try.

1. Don’t be available all the time

These days, thanks to smartphones, we’re accessible pretty much 24/7. However, it’s important to be aware of the distinction between accessibility and availability. Consider your non-negotiables when it comes to your time and create boundaries with your schedule and commitments.

2. Be intentional with social media

While social media can be a good way to feel connected to others, it can sometimes be draining and stressful. It’s easy to begin basing your own self-worth on the number of likes your last post got, or to get caught up comparing yourself to others. As you’re looking through your social media feeds, take a second to check in with yourself. Do you feel happy and energized, or tired and preoccupied? Why are you feeling this way? Are certain people’s posts stressing you out? Is this how you want to be spending your time at this moment? Adjust your social media habits to fit your needs. If you notice that engaging with specific people online makes you feel down, unfriend or unfollow them. They don’t need to know! And, If you’ve realized that spending time on any social media platform makes you feel tired or irritable, consider taking a break. It’s a great example of self-care and it can be freeing to eliminate unnecessary stresses from your life.

3. Do your favourite thing, whatever that may be, at least three times a week.

This might look like indulging your creativity by drawing, writing, painting, sculpting, etc., even if you don’t think you’re good at it, but it’s another fabulous act of self-care. Try to put some focus on your hobbies or passions when you’re not at work.

4. Reframe your thoughts/stressful situations

Reframing can help you look at a situation from a different, usually more positive perspective. It challenges our interpretations so we can see what other possibilities exist, and it can help transform a stressful situation into one that’s a bit easier to deal with.
If you find yourself in a stressful situation that’s feeling overwhelming, here are a few reframing questions you might ask yourself:

• How true is my interpretation?
• What else might be going on?
• Is there another way to look at this?
• How might someone else perceive this?

The idea is to review all the possibilities surrounding a situation, not to decide which interpretation is correct. This can help you see things through a different lens, which can help reduce stress and improve problem-solving.

It can also be helpful to remind yourself that work and life stressors ebb and flow, and that there is always an end in sight. In the words of Marie Forleo “Everything is Figureoutable”.

5. Spend time outside

Most people spend a lot of their time indoors. Being in an indoor environment with artificial light for the majority of your time can further add to your stress levels.
Spending more time outside takes effort and intention, but it’s more than worth it. There are many benefits to spending time outdoors for both your physical and mental health. Take a few moments to get fresh air and a new perspective by getting outside even if it’s brief.

6. Change your self-talk so that you’re being kinder to yourself

Learning how to train your inner dialogue to speak more positively about yourself will not only have a huge impact on your overall self-esteem, but it can also direct your thoughts in a much more positive direction instantly. It might feel a bit silly at first, especially if you’re not used to it, but as you make the conscious choice to practice positive thinking, the way you speak to and about yourself will dramatically change with time.

If you struggle with negative self-talk, try changing up the dialogue. Every time you catch yourself heading down that rabbit hole, ask yourself: “Would I speak to a friend that way?” If you wouldn’t, it’s time to change things and have more self-compassion.

7. Write a gratitude list

Take a minute to think about the areas of your life that you’re thankful for and write them down, no matter how small. You may find that there are plenty of small things, that make you smile in your daily life, that you weren’t consciously aware of.

Look for little successes moments and items to be grateful for every day. Things like; having a good hair day, when someone sees your hands are full and opens the door for you, sunny winter days, when you feel heard and understood, or when your favourite song comes on the radio at the perfect moment. If you’re like me, your smiling just reading these.

Remember that often it’s the ordinary things that make life extraordinary!

8. Move

Exercise in whatever way you enjoy in order to boost endorphins and dopamine, which improve your mood. Physical activity can also help take your mind off your worries. The repetitive motions involved in exercise promote a focus on your body, instead of your mind. By concentrating on the rhythm of your movements, you can experience some of the same benefits as meditation, while you’re working out. And, focusing on a single physical task can produce a sense of energy and optimism, which can help provide calmness and clarity.

Any type of exercise can increase your fitness and decrease your stress. However, it’s important to choose an activity that you enjoy rather than dread. If you don’t like the water, don’t choose swimming. If the thought of running makes you anxious, training for a 5K race won’t help relieve your stress. Try a variety of activities until you find some you enjoy. When you’re having fun, you’ll be more likely to stick with your workout routine. If you’re short on time, try taking quick work breaks to walk around your office.

9. Practice Mindfulness

Mindfulness is a practice that can help reduce burnout, stress, and anxiety. Most of the time, regardless of the situation we’re in, there are a variety of ways to see and handle what’s happening. Mindfulness gives us more options. The practice of paying attention to the present moment helps us control the racing, repetitive, and non-productive thoughts that lead to stress. It allows us, in effect, to self-regulate.

Here are some examples of simple mindful practices you can use to get out of your head and combat stress:

• Set an alarm for 2 minutes and focus mindfully on your breathing, nonjudgmentally bringing yourself back from any distractions
• Take purposeful pauses to minimize multi-tasking
• STOP – when you notice something has triggered you and you’re about to react:
  • Slow down
  • Take a breath
  • Observe – what are you feeling in your body? What are you thinking? What other possibilities exist?
  • Proceed, considering the multiple possibilities

Pick 2-3 small tasks and get them done

Stress and creativity cannot co-exist, which can lead to a feeling of overwhelm. And the antidote to overwhelm is action. If you’re feeling stuck in a stress rut, rather than sitting and ruminating about the situation, take some form of action (eg., the 2-3 small tasks mentioned above) that will give you that sense of accomplishment. This will refocus your mind and this mental break can often help to reframe the stressful situation (see #4), freeing up your creativity to find solutions.

You can also check out this post on How To Stop Worrying In 5 Steps

Note: If you’re struggling to cope with chronic stress,  It’s important to seek professional help. A therapist can help you manage the stressors in your life.

 

What other self-care strategies do you use to reduce stress? Share them in the comment section below!