Save for the unexpected

STRESS BUSTERS

October 26: Save for the Unexpected Unexpected financial emergencies can happen at any time: a fender bender, a surprise medical bill, a broken appliance, a loss of income, or even a damaged cell phone. Large or small, these unplanned expenses often feel like they hit at the worst times and they are almost always stressful. Setting up a dedicated savings or emergency fund is one way to protect yourself. Minimize the stress that comes from unexpected emergencies by starting (or reinforcing) a savings habit.    Set a goal. Having a specific goal for your savings can help you stay motivated. Use a savings planning tool to calculate how long it’ll take you to reach your goal, based on how much and how often you’re able to put money away. Create a system for making consistent contributions. Setting up automatic recurring transfers is one of the easiest way to save. Aim to make it a specific amount, and if you can occasionally afford to do more, you’ll watch your savings grow even faster. Regularly monitor your progress. Whether it’s an automatic notification of your account balance or writing down a running total of your contributions, find a way to regularly check your savings. Watching your progress can offer encouragement to keep going. Celebrate your successes. If you stick with your savings habit, don’t miss the opportunity to recognize what you’ve accomplished. Find a few ways that you can treat yourself, and once you reach your goal, set your next one.   As Essential Guide to Building an Emergency Savings / Coping with Financial Stress

 

S.T.O.P. stress

 STRESS BUSTERS

October 23: S.T.O.P. Stress Mindfulness can reduce stress in the moment and build resilience against future stressors by controlling racing, repetitive, and non-productive thoughts. You hold the power to regulate how you respond to pressure. Try to focus on the present moment to gain perspective when you are feeling stressed. Practice Mindfulness in the Face of Stress S.T.O.P. is a tool you can use to help you be more mindful during stressful moments. The next time you notice that a stressor has triggered you, follow these steps: SLOW DOWN and stop what you are doing. TAKE A BREATH to center yourself and come back to the present moment. OBSERVE what is going on with your body, emotions, and thoughts. What are you feeling in your body? What are you thinking? What realistic outcomes exist? PROCEED with something that will support you in the moment like taking a deep breath, calling a friend, or taking a walk. Stressed Out? S.T.O.P / Mindfulness for Stress Reduction

Be kind to unwind

 STRESS BUSTERS

October 22: Be Kind to Unwind Doing good for others can help counteract the negative impacts of stress. Research has linked acts of kindness to the release of dopamine, a chemical messenger in the brain that can provide a feeling of euphoria. This feel-good hormone is credited with something called a "helper's high" that comes when you do something nice. Being kind can also increase serotonin in the brain, which helps regulate mood. Improve your disposition by incorporating more random acts of kindness into your life. Do One Kind Thing Every Day There are endless possibilities for displaying kindness to those around you. You could give a stranger a compliment, pick up litter on your lunchtime walk, mow a neighbor’s lawn, have a meal delivered to an overstressed friend, or write a thank you letter to a coworker. Try doing one random act of kindness every day for a week and see how you feel! Can you keep your streak going for longer than a week? Visit RandomActsofKindness.org for hundreds of ideas to motivate and inspire you!  Kindness Matters Guide / How Sharing Kindness Can Make You Healthier & Happier / The Science of Kindness

Drink smart

 STRESS BUSTERS

October 21: Drink Smart The human body is constantly losing water through regular processes like urinating, sweating, and breathing. To maintain and replenish hydration levels, you need to drink adequate amounts of good ol' H2O. Even mild dehydration can impair energy levels and mood and lead to major reductions in memory and brain performance. When you are fully hydrated you can think faster, feel less fatigued, and even have reduced stress! Studies have shown that dehydration leads to higher cortisol levels, a stress hormone, making it more challenging to handle everyday issues. Focus on staying hydrated to feel better and less stressed. Bust day-to-day stress with healthy hydration!  Always carry a reusable water bottle with you. Infuse water with fruits or herbs for a tasty alternative to soda or sugary drinks. If you enjoy carbonated beverages, try unsweetened sparkling water. Set an alarm on your phone to remind you to drink water throughout the day. Drink a glass of water when you wake up in the morning. Sometimes thirst is confused with hunger. Try drinking a glass of water when you feel hungry before eating. If you are still hungry, grab a satisfying snack. Improve Your Mood - Stay Hydrated! / 12 Simple Ways to Drink More Water How much is enough? That is a tricky question because there is no standardized recommendation for water intake. Every body is unique and the amount of water you need is based on many factors including gender, height, weight, age, and activity level. Many health experts suggest a starting goal of at least 8-10 cups of water per day, but no one can tell you exactly how much you need. Try experimenting to see what feels best for YOUR body.

Relax your mind and body

 STRESS BUSTERS

October 20: Relax Your Body and Mind When you experience stress your muscles tense up to protect themselves from injury. If you are constantly under stress your muscles may not get the chance to relax. Tight muscles can cause headaches, back and shoulder pain, and body aches. Take a few minutes to relax your body and mind with restorative positions and gentle stretching.  Put your feet up. Try the “legs up the wall” yoga pose to rejuvenate after a stressful day. The restorative effects of the posture can help settle both body and mind. Stretch it out. You don’t need a 90-minute yoga session to reap the benefits of stretching. You can sneak in a few relaxing stretches throughout your day for a simple stress reducer. Contract then relax. Tense a group of muscles as you breathe in and then relax as you breathe out. Stress melts away as the tension in each muscle group releases. Start with your facial muscles and work down the body.   Progressive Muscle Relaxation / 5 Restorative Yoga Poses for Stress Relief

H. A. L. T. stress eating

 STRESS BUSTERS

October 19: H.A.L.T. Stress Eating Eating comfort food during times of stress is a normal reaction, but overeating regularly can negatively affect your health and further increase your stress and anxiety levels. The acronym H.A.L.T. is a tool you can use to mindfully check-in with your biological and emotional needs before diving face first into the box of breakroom donuts. The next time you feeling the urge to polish off a back of potato chips ask yourself if you're feeling any of these four things: HUNGRY? Are you truly hungry? If the answer is no, try to identify what you are trying to satisfy by eating. If you are actually hungry, eat a more substantial meal. ANXIOUS/ANGRY? Stress has a big influence on appetite. The best thing to do is to address what is bothering you. What are you trying to "fix" with the food? LONELY? Food can be comforting and release feel-good hormones in your brain that distract from feelings of loneliness. If you are lonely, call or text a friend. Walking a pet or visiting a neighbor from a physical social distance can also help. TIRED? Sleep deprivation changes hormones that control appetite. Getting adequate sleep (7-9 hours per night) supports better appetite control.   Combatting Stress Eating with Mindfulness / Life's Ups and Downs Without Eating Potato Chips

Bust stress in 3 minutes or less

 STRESS BUSTERS

October 16: Bust Stress in 3 Minutes or Less Stress management does not need to be complicated. Simple strategies can often be the best way to get you through a challenging situation. Use these mini-relaxations from Harvard Health for a quick fix in stressful moments! When you've got 1 minute... Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation. When you've got 2 minutes... Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying "10" to yourself. Breathe out slowly. On your next breath, say "nine", and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again. When you've got 3 minutes... While sitting, take a break from whatever you're doing and check your body for tension. Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly.   Mini-Relaxation Exercises: A Quick Fix in Stressful Moments

Slim down your screen time

 STRESS BUSTERS

October 15: Slim Down Your Screen Time

A growing body of evidence links screen time to increased stress, anxiety, and depression. While there is nothing wrong with watching your favorite Netflix series, texting on your phone, or playing games on your tablet, most of us could benefit from slimming down our screen time. The benefits of cutting back include improved mood, better sleep, and more time for other activities. Determine how much time you spend in front of a screen and identify what is necessary and what could be slimmed down.

Set a Screen Time Boundary Establish a personal boundary to reduce your screen time over the next few days. You may want to limit social media use to 30 minutes, establish a cutoff time for reading the news before bed, or temporarily delete certain apps from your phone. Decide what will be a meaningful boundary for your life and notice any changes you experience.   Five Tips for Reducing Screen Time / How to Reduce Screen Time in the Digital Age

On a personal note, I took digital detox steps last spring (shortly after the Covid-19 pandemic hit America). I removed FaceBook from my mobile phone, and only occasionally logon via a web browser...maybe twice a month. It was the best decision I made this year and I can report a remarkable, positive improvement in my attitude and stress. I don't miss FaceBook; while I do have Pinterest and You Tube, I utilize them as tools for crafting, and general entertainment (read as watching baby animal videos). 😊

Appreciate the Power of Pets

 STRESS BUSTERS

October 14: Appreciate the Power of Pets Animals have the ability to lower our stress, anxiety, and depression. They can also ease loneliness, encourage us to be more active, and provide an overall boost to our well-being. Perhaps most importantly, though, pets add real joy and unconditional love to our lives! Take time for some belly rubs with your four-legged bestie and notice any changes in your mood.*

Lower Your Stress with All Pets Remember, a pet doesn’t necessarily have to be a dog or a cat. Even watching fish in an aquarium can help reduce muscle tension and lower heart rate. From fish to guinea pigs to dogs and cats, interacting with animals has been shown to decrease levels of the stress hormone cortisol and lower blood pressure.  *If you know you do not want a pet, you should not get one. Taking responsibility for a pet you are not interested in will likely cause increased stress rather than stress reduction.

The Power of Pets / How Owning a Dog or Can Can Reduce Stress

Break the stress/sleep cycle

STRESS BUSTERS 

October 13: Break the Stress/Sleep Cycle Being stressed can cause poor sleep and being under rested can result in feelings of more stress. It is a cycle that is tough to break once you are in it! A few forward thinking actions can help you prepare for sleep even when you're under stress. Break your stress/sleep cycle by taking one or two small steps to help calm your thoughts and get your body ready for sleep.  Get sunlight during the day. Natural light keeps your internal clock on a healthy sleep-wake cycle. As we move into winter it is harder to get sunlight, so prioritize getting out of the office for a sun break during the day. Sleep away from electronics. The blue light emitted from the screens of cellphones, computers, and tablets suppresses the secretion of melatonin, a hormone that influences circadian rhythms. Avoid looking at screens an hour or two before bed and sleep with electronics charging in a different room. Use the 4-7-8 breathing technique. In this technique you inhale to the count of four, hold your breath for seven, and exhale for eight seconds. It forces the mind and body to focus on regulating your breath, rather than replaying your worries when you lie down at night. Establish a pre-sleep routine. Ease the transition from wake time to sleep with a period of calming actions before bed. Take a bath/shower, read a book, or practice deep breathing. If you tend to take your problems to bed, try writing them down and then putting them aside. 12 Simple Tips to Improve Sleep / 4-7-8 Breathing / Sleep and Stress / Blue Light and Sleep

Move it!

 STRESS BUSTERS

October 9: Move It

Physical activity is an easy and effective strategy for keeping stress at bay. Find something that you enjoy! Walk, play with your kids, or work in the yard. Take a hike with a friend, try a free yoga video online, or do some squats and lunges while you brush your teeth. Dancing is also a fun way to get some physical activity! Experts recommend 30 minutes or more of movement for adults and 60 minutes for children on most days. Can’t find a 30-minute chunk of time? Break it up into 10-minute blocks throughout the day. Notice the change in your physical and mental tension after  just 10-minutes of movement!

Exercise and Stress / The Mental Health Benefits of Exercise  / 30 At Home Exercise Moves

Laugh a little

 STRESS BUSTERS

October 8: Laugh a Little Laughing is both a physical and mental stress reliever. A good laugh can soothe tension, aid in relaxation, and release feel-good hormones to your brain. Laughter has also been shown to strengthen a person’s immune system and help relieve pain by encouraging the body to release its own natural painkillers. Best of all, out of everything you can do for stress managment, laughter takes the least amount of effort and planning. Don't let a day go by without a moment of laughter! Bring More Laughter to Your Life Smile! Smiling is the beginning of laughter, and like laughter, it’s contagious. Smiling at others is more challenging with a face mask on, but it's a great opportunity to practice your best smize*. Add humor to conversations. Ask friends, family members, and co-workers, “What is the funniest thing that happened to you today?” Laugh at yourself. Share your embarrassing moments. The best way to take yourself less seriously is to talk about the times when you took yourself too seriously. Channel your inner child. Notice how children play and try to emulate them. They are the experts on being silly, taking life lightly, and laughing at ordinary things. *Smile with your eyes! Laughter is the Best Medicine / Humor at Work / Stress Relief from Laughter