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We recently completed our YouTube series on How to Manage Stress. After finishing the series, we wanted to follow it up with some practical takeaways for your action plan.
Stress, what can you do about it:
- Pay attention to it – say something to your partner or someone around you about it. Expressing the stress can help it to lose its power.
- Internal check-in – scan from the top of your head through your body (go part by part). Start at the top of your head and scan all the way down and focus on how things feel – if there is tension, and try to relax these parts to alleviate muscle tension.
- Take 5 minutes and utilize progressive muscle relaxation.
- Notice when the stress builds and wanes during the day. Keep track of this as it will help you to understand it and make necessary changes.
- Take a minute to reset for 1-5 minutes: meditate, jumping jacks, squats, push up against the wall (engage large muscles).
Apps that can help:
- Headspace – meditation programs that teach you to do progressive relaxation.
- Calm & Brain.FM – both have music that is curated binaural beats. This helps you to relax and focus.
- Insight timer – even as little as 60 seconds can help – diaphragmatic breathing.
- CBT-i Coach – sleep app developed by the military for those with sleep difficulties.
- Practice good sleep hygiene.
- Try not having your cell phone next to the bed (unless there is a safety concern).
- Taking a hot shower 90 minutes before bed.
- Read a book before bed.
- Going to bed or getting in bed at the same time every night (if possible).
- Walk with a coworker
- Yoga – at home or work
- Taking the stairs whenever possible
- Beachbody – at home
- Interval training apps – Freeletics – Running or Bodyweight, Nike Training Club (this one is a favorite and is similar to Orange Theory workouts) or Nike Run Club
- Eat/Snack/Drink water every 1.5 to 2 hours
- Talk with a dietician and make a meal plan that works for you
- HANGRY – Hunger can make you more likely to get angry — and yes, hangry is a real word.
What also helps:
- Having clear goals
- Empathetic care team (doctor, therapist, coach, dietician, etc)
- Vocalizing your goals to those close to you
- Keeping goals simple and focus on what you think is the easiest to start with.
- Having a peer support partner