How to manage stress every day
First, I want to thank Scarlett for this recommendation. I always love getting recomandations and I immediately knew I had to get to work on this, since I love sharing my knowledge with you.
I always joke that I didn’t go through so much trial and error for it not to be used to share it. Since I grew up in a stressful family, and I am chronically sick, I learned a few things I am going to share with you.
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1. Phone / Scroll-Free Mornings
We are all guilty of this. When you wake up, the first movement is to the phone. Checking on the world before you are even fully awake. I put these two together because it’s important.
It’s more of a way to not stress yourself out before the day even begins, a small habit, if you want to call it that, to prevent it from starting at the beginning of the morning.
If you want to set your day up for a bit more success, stop always checking your phone the first moment in bed. Even worse is when you check social media.
I trained my social media, and I still don’t go on it in the first moments, even when I know it’s mostly filled with the things that inspire me and help me.
Of course, we are all humans, and that can happen, but really try to spend more mornings without checking social media and what people are doing when you wake up.
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2. Plan more time to not stress yourself out
When there is one thing that ruins my mood, stresses me out, and ruins everything for me, it is: Stress in the morning.
I need my slow mornings, taking my supplement, drinking my coffee with collagen powder, and just being. It’s my favourite thing.
Sometimes I watch YouTube, or write a little, or sometimes it is also scrolling through Pinterest.
The best thing you can do is start your morning on a calm note and not already stress you out. Always plan in some extra time and fill this moment with the things that bring you joy and make you happy.
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3. When stressed, meditate and breathe
As a mediation coach, that one is obviously important to me. Craving some time out to sit in stillness and breathe. I don’t want to go into detail about mediation. I have a future post planned on the benefits to help you.
Spending time in silence with yourself can really help when you are in a stressful time. And the more you do it, the more it becomes a hobby. It’s fully normal when you start to be unfocsed, fidigting and especially when you are stressed.
If that is not something you have time for, since stress gets us in every moment in life. Take a pause, take 3-5 deep breaths. Whatever is comforting for you.
This can help you too; it’s my favourite way to calm myself down in the moment. Stop, take a few very deep breaths, and then continue. It can help you in a lot of situations, and it’s also a good practice before you react to something or feel intense anger at something.
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4. Move your body
Acute stress can feel like restless energy since it activates the ‘fight-or-flight’ response, which will flood your body with adrenaline and cortisol. It’s a natural reaction to prepare you for physical action, but most likely, there is no actual danger.
To put it short, it gets you from restless to exhausted, long-time stress is very bad for you, but I won’t go into detail here. If you like, I can write a post about this in the future.
So, moving your body is good for you. Releasing the restless energy before it gets to an exhausting point is important. You can do this in any way you like.
Maybe you like to work out, so this is what you can do: do your favourite workout. It’s good for stress and also for your mind. When you are stressed, you want to do something that helps both.
Or you could go for a walk, nature is always healing and calming. Get dressed, even when you don’t want to, and go to your favourite place just to calm down.
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5. How having panic attack knowledge helps me
This isn’t easy, since I never actually planned to talk about this on the Internet, but if it helps someone, and I don’t want to shame myself more. I actually struggle with PTSD (Post-traumatic stress disorder) and CPTSD (Complex Post-Traumatic Stress Disorder). Because of this, and anxiety, I get severe panic attacks.
Since I have been dealing with them for years, I have become a pro at them, and actually, I can give myself a pat on the shoulder: I got them from having them 5-10 times in a month, to sometimes no panic attack at all! I know how to safely break them, all on my own, wish I had a therapist, haha.
And there is one method that I also use when I am stressed that can help you. It’s the 5-4—3-2-1 Grounding method. Even when you don’t have a panic attack, this is a good thing to know.
Name 5 things you can see.
Touch 4 things, like your hair, your shirt, a blanket, anything.
Listen for 3 sounds you can hear in that moment.
Smell 2 things. If you can’t do this, it’s fine, just recall 2 smells you love.
Taste 1 thing in your mouth, because of my C/PTSD, I always have something in my bag to cut through panic attacks or anxiety. If you don’t have anything you can taste and you aren’t home, again imagine something you love tasting.
You can even combine this on your walk!
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6. Self-Care Evening
A cozy evening is as important as a slow morning; these two set you up. And the evening sets the tone for your night. I have two posts: Sleeping Hacks from a girl dealing with a sleeping disorder, and The night routine activities that helped my anxiety and got me to bed about this. If you want to check them out.
Stressed = Taking care of yourself
It’s never more important than when you feel off to pour into yourself and make sure you are taken care of. For everyone that looks different.
Have an evening where you turn your brain off and just do what you want, have a hot drink, a lovely shower or bath, watch your favourite movie or do your favourite hobby.
Don’t stress yourself more with the to-do list, as hard as it is, tomorrow is another day.
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7. Change your mindset
One of the best things you can do is change how you think in these moments, because we will go into a certain mindset when we are stressed. Everything becomes more negative, and so does the way we do things.
Guess what? It only makes it worse for you.
The best mindset shift is to take a break. Think how this doesn’t define you. Tomorrow is another day if the stress is caused by something you have to finish.
The more we change our mindset, that a bad day or a stressful time doesn’t mean it will always stay like this. It’s like a wonderful relief to know you have a fresh day waiting for you. Or how life is too short to take something to heart that really doesn’t matter in the morning.
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8. Another Panic Attack Tip that helps
You see, I use the things I learned in different ways. And this one is also a tip you would use with panic attacks: Ice.
The difference of temprature helps with your nervous system and cuts you right out of a spiral season. You can use ice or cold water, depending on you and your skin.
This works especially on your wrist, the most used ones for me are:
Cold water over my wrist.
I put a washcloth with cold water, I put it everywhere (face, arms, and neck)
Or I use my face roller.
You can use ice or a face roller, if you don’t have one, as I said, normal ice is fine. Or put a wet towel in the freezer for a moment, just a few minutes, we don’t want to ice burn our skin.
Alternatice you can use an ice pack, but please only with a towel around it. The point of this: Temperature change! That will help calm you down.
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9. Have a venting session with yourself
Yes, that might sound strange, but not everyone has someone to do this with. A few years ago, I started something that made me feel crazy…now it’s one of the biggest thing that help.
Talk to yourself in the mirror.
As funny as it sounds. As ridiculous as it feels, it helps.
You don’t have to do it in front of the mirror! That is just what I did when I started. When you feel stressed or are angry about something, just talk it out with yourself.
You can even record it like a digital journal if you like this.
If you talk to yourself, you can let it all out in one moment, and you don’t have to wait for someone to have time. You don’t have to worry about what you will say; just let it all out.
The best thing you can do is let it all out.
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10. Write
My poor characters. I think I mentioned it briefly that I write books, in the past three years, I wrote around ten books just for my best friend and me. But I am starting to query one, which will be under a penname so that is why I haven’t really brought it up.
But this is how I let out my steam, in my books.
Which is a good thing for you to do, now you don’t need to write fiction for this: A blank page and your thoughts.
You can do this digitally or in a notebook and just let it out. It fits with the one I mentioned above; it’s the same thing, but in written form for those loving to write.
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Picture from Pexels
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11. Be creative
Everyone following or subscribing to me might laugh a little since they know what I will bring up: Hobbies.
What can I say, I am huge on this one. But it also helps with stress, especially when you use something you love. And something creative, especially. Find something that makes you zone out.
I love painting, especially paint-by-numbers. I am so good at them, my family treats me like a business for personal portraits I make them, haha. Just because one person gets one every Christmas.
Have something you can get creative with, zone out a little and have a cozy time.
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12. Dance it out
As mentioned above, stress can stay in your body; you don’t want to handle it coming out like this. In my Somatic Healing Coaching training to become one, we had this lovely dancing session, which was so much fun.
But it’s something I used even before, put your favourite music on, and dance everything out of your body. Since I live alone, I do this a lot; it’s such a huge stress reliever and helps a lot.
Plus, it is so much fun.
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13. Fidge it out
Kind of the same idea as above, but I am a person who always plays with something. My shirt. My hair. A pen. You name it.
This can also help when you are stressed; it’s the same idea to get the energy out. It can really help you.
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14. Slow movement
Part of my coaching to become a somatic healing coach was this. The importance of the nervous system and how to regulate it, and everything about it.
Fast and rough movements, especially when you are stressed, are absolutely horrible for your nervous system. It won’t calm down at all; it makes it worse. So when we are stressed, we automatically move fast. Everything becomes hectic.
This is wrong, especially in these moments, when we need to slow down more. Even if you are not stressed, let me give you a little task: See how you go about your day. How tense are you? How fast do you brush your hair? Make your coffee? Do the dishes become a marathon for no reason?
And if you are stressed, you will be worse; these are the moments to remind yourself to really slow down. If you are noticing you are stressed, make an effort to move intentionally.
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15. Scream it out
Another coaching tip: Scream it out.
Go somewhere no one is around, and just let it out. I have to admit that is something I never did, because I don’t live in a space where I can do it. Would be weird if a woman were screaming in a small forest where people live :)
But if you have a space around you, do it.
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16. Scroll it out
Honest, we are all humans. And as much as I stay away from doomscrolling, we all do it, more so if we are stressed.
But..
Make it an intentionally doomscrolling, not a ‘Feeling bad about myself’ one.
How do I do that?
Good question, instead of landing on your for you page. Go and search for something.
Cozy Hobbies.
Cozy evening/morning routines.
People painting.
ASMR if that is your thing.
Read with me.
Write with me.
Make a bracelet with me.
Honestly, whatever you want that is calming and relaxing. I love watching people do their skin care routine, or even some cozy evening cleaning.
It’s not about getting inspired to do the same, but to relax and zone out when you really don’t want to do anything but that.
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If these essays, tips, and reflections have added a bit more peace, beauty, or intention into your day, I’d love your support.
Buying me a coffee helps me continue to write, create new resources, and keep this space growing.
I appreciate your support, no matter how!💕
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17. Comfort Movies/Series
A cozy evening, a snack, a warm drink and a lovely movie. My recipe for my favourite evening.
Just turn your brain off again and spend time in a peaceful atmosphere. Maybe light a candle, have a nice smell, and your evening can begin.
When we are stressed, we need comfort, not adding more of this, so pick the movie that makes you laugh or relax.
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18. Hot Drink
Fitting to the above, having a hot drink gives you the comfort you need. You can make hot chocolate, tea, or whatever you like.
It’s up to preference, but I wanted to give you some tea recommendations that work with stress relief.
Chamomile.
Lavender.
Lemon balm.
Passionflower.
Low-caffeine green tea.
Valerian root.
These are a few ones you can use, but make sure with the green tea, for example, that it is low-caffeeine one.
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19. Lavender
This is the only herb I work with every day; it’s my favourite one, especially for calming down and sleeping. You can use it in so many different ways. As mentioned above, in tea.
I use it in different ways every day. As a bar soap in the shower for these anxious days, to help with sleep as well.
I also have a lavender pillow spray, which helps me sleep and calm down.
You can also use lavender oil, but make sure not to apply it bare on your skin. The smell of it can sometimes help too. I also have a self-made room spray that is easy to make. Let me know if you want me to write a post about this.
There are so many ways to incorporate a calming herb; it’s also lovely if you have a bathtub to use it that way. If you like the smell, you can also use a parfume but that is preferance.
One other thing I absolutely love is a lavender and chamomile cream with magnesium that helps you sleep, and a positive effect I saw on it, too, is that it helps when you feel tense or have sore muscles. It’s called Feather & Down Soothing Magnesium Sleep Butter (300ml), it’s 15,40 euros on Amazon, but for me it was worth every penny, it’s my favourite cream.
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These were all the tips I could think of that can help you with everyday stress relief. Take it from me, it’s important to relieve stress before it develops into health issues you will have forever.
xx
Lena
Dream it
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Dream it 〰️
