As a busy working mom, I don’t have time to meditate or follow some complicated morning routine that a 20-year-old influencer is promoting. I wish I could start the day with a 15-minute yoga routine, then complete my daily journal entry, and end my morning with a thoughtfully prepared French press coffee. But in this season of my life, it's just not what I can do.
What I need are quick, easy, effective and cost-free techniques that I can tap into to get me through the day. Here are four stress-reducing techniques that are scientifically proven to work.
Deep Breathing Exercises (<5 Minutes)
Slow and deep breathing techniques have been shown to increase pleasant feelings of comfort, vigor, and alertness and help relax the body. In addition, they decrease feelings of anger, confusion, depression, and anxiety. Thirty seconds of deep breathing can help you recenter and relax mentally and physically.
There are multiple methods to do this, but one of my favorite breathing exercises is called box breathing. It’s easy to remember because it follows a 4-4-4 pattern. It helps ground you during stressful situations.
How to start:
You can be outside, inside, standing, sitting, or lying down. The most important thing is to be comfortable in the position you’re in.
If you’re sitting, make sure your back is against a surface (tree or chair) and your feet are on the ground.
Breath like you normally do for about a minute and notice how your abdomen rises and falls.
Make sure you’re breathing deeply. If you can only feel your chest rise, you are taking shallow breaths. You want to feel your stomach expand at the same time.
4–4–4 Box Breathing:
Slowly inhale while counting to 4. Mindfully notice how the air moves through your nose and throat and fills your lungs.
Hold your breath for a count of 4.
Slowly breathe out through your mouth while counting to 4.
Repeat steps 1 to 3 as needed.
Grounding (Earthing) (<5 Minutes)
Between our cells, a living matrix exists that conducts electricity and serves as our immune system defense. By allowing our body to connect the electrons on the surface of the earth, it is theorized that the grounding energy can have a positive health effect.
Grounding is also called earthing. It has been shown to reduce pain, muscle, depression, stress, and fatigue.
How to practice:
One of the most convenient and simple methods to practice grounding is to walk barefoot in the dirt, sand, or grass. Letting your skin touch the natural earth can provide the energy to ground you.
If you live near a natural body of water, wading through a lake or a stream or dipping your feet in the ocean can have similar effects.
5–4–3–2–1 Technique (1 Minute)
During stressful situations, anxious thoughts can take over our minds. It can be hard to shake off worries about the future and regrets from our past. The 5–4–3–2–1 technique allows you to be present and gives you a sense of calm and control in the current moment by engaging all five of your senses.
How to practice:
Sit or stand comfortably. Take a deep breath. Notice your surroundings and the environment you’re in.
Say aloud the following sensations you’re experiencing:
5 things you can see:
I see clouds outside my window. I see my mug. I see a desk. I see our family photo. I see the plant in our living room.
4 things you can feel:
I feel the smooth floor under my feet. I feel my fingertips. I feel the back of my chair. I feel the shirt hanging on my shoulders.
3 things you can hear:
I hear the ceiling fan. I hear cars. I hear birds.
2 things you can smell:
I smell soap. I smell toast.
1 thing you can taste:
I taste my coffee breath.
Positive Affirmations (<1 Minute)
When you see your child struggle to learn something, you naturally encourage them by telling them they are capable of doing it.
Positive affirmations are like a pep talk you give to yourself. It may seem awkward to tell yourself how amazing you are, but it’s been shown to reduce ruminative thinking and stress. The affirmations can have a relaxing and soothing effect on a person’s reality when repeated and practiced regularly.
How to practice:
Find one or a few phrases that make you feel empowered, inspired, and motivated. Say these out loud. If you’re comfortable, you can look in a mirror while doing this.
Some examples of positive affirmations:
I am safe, protected, and loved.
I am enough.
With every breath I take, stress and tension leave my body.
This one moment does not define who I am.
*Disclaimer: The advice on CafeMom.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.
