We all experience daily stress in some form or another. From long to-do lists filled with work projects to family obligations that never seem to end, stress can feel inevitable and overwhelming. But one of the best practices for combating stress is to create a relaxation routine. Regardless of how little time we have, there are simple habits we can adopt to keep our minds and bodies relaxed and our stress levels in check. With the right approach, we can learn to unwind from our daily stress and maintain a healthier balance of mind and body.
1. Establishing the Right Mindset for Relaxation
Relaxation is key for a healthy mind and body. But sometimes, it can be difficult to tap into that mindset without some help and guidance. Here are some tips to help you create the right environment for relaxation:
- Improve your energy levels: To set the right frame of mind for relaxation, it’s important to ensure you’re not burning the candle at both ends. Take a few minutes each week to actively de-stress. Do these things whenever you’re feeling overwhelmed and sleep better at night, leaving you well-rested for the next day ahead.
- Set the scene: Whether you’re relaxing in your living room, bedroom or office, make it as restful an environment as possible. Put away distractions like TVs, phones and laptops, and try to create a peaceful atmosphere. Light some candles, turn down the lights and pop on some relaxation music.
- Focus on your breathing: Doing some focused breathing exercises is a great start to relaxing. Start by closing your eyes and focusing on your breathing, feeling the rise and fall of your chest and stomach in one continuous cycle. Let the breath slow, and the tension and stress of the day melt away as you fully relax.
- Manage stress: Take control of stress and anxiety by breaking it down into manageable chunks and then tackling it one bit at a time. Set yourself a timeframe to complete tasks and make sure you are giving yourself a break now and then. It’s also important to recognize when things are getting on top of you; take a step back and assess if you need to slow down and take a break.
At the end of the day, relaxation is all about taking the time to look after yourself; to take in all of the moments that make your life special. Learn to appreciate the small things, and take the time to make it all worthwhile. You’ll soon be in the right mindset to tackle the world with renewed energy and enthusiasm.
2. Unwinding from Daily Stress
Meditation
Meditation can be a powerful tool to help reduce stress by providing opportunities for stillness, reflection, and clarity. If the idea of taking time out of your busy day seems daunting, start small with quick 3-5 minute body scans. Take that time to focus on a peaceful image or focus on diaphragmatic breathing. The more you practice, the easier it will become and more natural. Regular meditation practice helps build your inner relaxation muscles and can be incredibly calming on those high-stress days.
Exercise
Exercise is known to increase levels of serotonin and dopamine, leading to lower levels of stress and improved mood. Whether your choice is walking, cycling, running, dancing, or yoga, get your body moving. Research demonstrates 30 minutes of daily exercise, 3-4 times per week can help increase energy and combat fatigue while reducing symptoms of depression and anxiety. In addition, the endorphin rush after exercise will leave you feeling joyful, relaxed, and energized – all at the same time!
Nature Walks
Nature walks offer a therapeutic escape from everyday stress. Take a deep breath of fresh air, feel the sun on your skin, and listen to the sounds of nature. Going outside for even just 15 minutes can help to recharge your batteries, unwind and reduce cortisol levels, a hormone related to stress. Nature is a great antidote to stress, particularly if you can find a quiet spot surrounded by trees and wildlife.
Journaling
Journaling is an effective form of stress relief that can be done anywhere, anytime, and with little effort. Writing down your thoughts can help to identify areas of your life which may be causing stress and help organize and process it in a constructive way. Journaling also helps to overcome mental blocks, improve problem-solving skills, and increase creativity.
Creating a Bedtime Routine
A consistent, quality bedtime routine can help reduce levels of stress and improve your mental wellbeing. Creating a nightly ritual that you look forward to and choosing calming activities will help signal your body and mind to relax and prepare for sleep. Here are some ideas for your bedtime routine:
- Take a warm bath or shower
- Meditate or read a book
- Write a few pages in a journal
- Stretch or do some light yoga
You know the saying – a good night’s sleep makes a world of difference. Create a bedtime routine you look forward to and experience the healing power of restorative sleep!
3. Crafting a Relaxation Routine
Creating a relaxation routine can be beneficial for your mental and physical wellbeing. It can also help reduce feelings of stress and anxiety. Here are three tips to help get you started on crafting your very own routine:
- Establish a calming pre-sleep ritual – Taking a few moments before bed to design a calming ritual can help your mind and body relax and signal to the body it’s time to let go of any lingering stress. Spending a few moments in meditation or journaling may be helpful for you.
- Indulge in positive self-care activities – Identify activities you find calming and enjoyable. Take a hot bubble bath and listen to soothing music? Read a book in the park? Spend an afternoon gardening? When daily life gets stressful, take guilt-free time to do something enjoyable that makes you feel good.
- Practice deep breathing -Deep breathing is one of the most accessible and effective methods for feeling calmer. It can be done anywhere and takes very little time. To practice, sit up in a comfortable position, close your eyes and slowly inhale through your nose, filling your lungs fully. Exhale slowly through your mouth, pursing your lips as if you were whistling.
You can explore different relaxation techniques to find the ones that work best for you and fit with your lifestyle. Make relaxation enjoyable by treating it as a special event. Remember to practice self-compassion and respect when crafting your routine. It’s ok to focus on a few activities, or even one activity, at a time. Take baby steps in creating your relaxation routine—it’s a journey, not a destination!
Identifying a relaxation routine that works for you is key for managing stress and releasing tension. Once you find activities that work well for you, start building a routine around them. Work it into your schedule, either at the same time every day or on days you notice stress levels are spiking. Killing the stressor at its source is the best way to create more calm and more balance in your life.
4. Reaping the Benefits of Relaxation
Now that you’ve taken the time out for yourself and embraced some relaxation, what are the benefits that you can take away?
Focus & Energy
One of the most immediate benefits of taking some time out for yourself is an improved focus and energy. By taking the time to clear your mind and prioritize your goals, you’ll start to see an increase in alertness and efficiency. You’ll also feel a renewed motivation and sense of clarity, so that you can work on your projects with greater focus and dedication.
Enduring Mental Stability
Regularly taking time out for yourself has a positive cascade effect on your mental health. Not only will your anxiety and stress be reduced, relaxation can also help to improve your emotional stability over a longer period of time. Think of it like exercising; little and often will get you a lot further in the long run, rather than intense and sporadic bursts.
Boost your Immune System
When you take the time out, you’re allowing your mind and body to reset and recharge. This benefit of relaxation doesn’t just feel better on an emotional level – it translates to your physical health too. Taking regular time out can help your immune system recover and strengthen, so that you’re better able to fend off illnesses, viruses and other external aggressors.
Embrace Positive Habits
Relaxation should be seen as an antidote to our strive-oriented society and the many distractions that come with it. Embracing relaxation can help you create positive habits in many areas of your life. Whether it’s better diet choices, more exercise and movement, or taking the time to plan out your goals – all of this will help you reach equilibrium faster, and stay there for longer.
- Focus & Energy: Improved focus and energy
- Enduring Mental Stability: Reduced anxiety and improved emotional stability
- Boost Your Immune System: Strengthened immune system
- Embrace Positive Habits: Creating positive habits in many areas of your life
These are just a few of the many rewards of taking the time out for yourself and embracing relaxation. Nowadays, it’s easy to get caught up in deadlines and obligations, but it’s also important to maintain a healthy lifestyle. Relaxation can provide you with a breath of fresh air, and much needed peace and tranquility.
Creating a relaxation routine could be the key to a happier, healthier lifestyle. Through these simple practices, you can make time to decompress after a long day, taking the steps to lower your stress levels and create an environment of inner tranquility. Every day is a journey, and with these new relaxation practices you can confidently take on what the future brings.
