Relieving stress is all about taking small, conscious steps towards a healthier physical, mental and emotional well-being. The steps you take will be more effective if they are put together to form a daily routine. Managing and alleviating stress requires gradually introducing your body and mind to a healthy environment that promotes a stress-free life. However, the routine should have a little bit of stress to help drive your motivation to overcome daily challenges.
The steps you take will be more effective if they are put together to form a daily routine…
Overtime, the body internalizes and adapts to the new environment and the new set of rules. For a stress-alleviating routine to be effective, it should be self maintained, self initiated and ritualistic. This helps to instill self control and self discipline which also come in handy in helping you deal with stressful situations. This article explores some rituals that can help relieve stress naturally.
Rituals that can help relieve stress naturally
Have a well-thought out morning routine that energizes you and clears your mind in preparation for the challenges you might face throughout the day.
How you spend your morning sets the tone for the rest of the day. A disorganized morning lays the foundation for a stressful day. A great morning routine should be focused on clearing your mind, energizing your body and empowering you to plan out how you will spend the entire day and most importantly the objectives you want to achieve at the end of each day. Rushing through your morning has the potential of disorganizing your whole day making you less productive, unmotivated and stressed. Here are ideas on how you can make your morning routine effective in preparing for a stress free day
- Start your morning taking breathing exercises and movement exercise then take some minutes reflecting on the soothing afterward feeling
- Meditate for a few minutes then take some time to plan your day, clearly outline you activities and objectives of the day
- Make your space serene peaceful and pleasant in the morning. Go for what you like whether it is scented candles, soothing music or burning incense.
Stick to an effective exercise regimen that includes a wide variety of exercise techniques
Making exercise a ritual significantly lowers the chances of developing elevated levels of negative stress. Your regular exercise regimen should include a myriad of physical exercise to avoid having monotonous and boring exercising sessions that you will give up on quickly. Some effective stress relieving exercises
Movement exercises such as stretching and yoga
Movement as a form of exercise is effective in relieving stress because it helps your mind and body to stay in touch. Additionally, it has the same effect as meditation which is focusing and clearing your mind. Most movement based exercise also involves deep breathing; this keeps our mind solely focused on your body movements and breathing instead of focusing on issues and challenges that cause stress. The ability to focus on your exercises gives you the ability to control your mind and body to a point where stress cannot prevent you from functioning normally or hinder your productivity.
Exercise a stress-relieving ritual only works if it is done gradually
For physical exercise to relieve stress you need to be patient and start gradually instead of overwhelming your body with a rigorous regimen that can lead to injury and exhaustion. Start slowly and build momentum then make your sessions more rigorous as the body adapts.
Schedule your exercises throughout the day
- A daily dose of exercises in the morning triggers the release of endorphins which put in a happy therefore positive mood and attitude that readies you for a stress free day.
- Evening workout routine allows your body to relax and relieve any tension that has built up during the day and also helps you keep your weight in check.
Regular Meditation reduces stress and anxiety significantly
When the body is exposed to stress, it responds with a ‘flight or fight’ response. This is characterized by the production of cortisol, epinephrine and norepinephrine released from the adrenal glands. Since meditation is a relaxation technique, it is designed to elicit the opposite bodily reaction. By meditating daily, you are training your body to achieve a state of relaxation that prevents the body from producing stress hormones. Consistent meditation boosts a person’s ability to maintain attention and regulate emotional distractions. Meditation is arguably one of the simplest ways to make your mind work more effectively. When in mediation, you are completely relaxed and absolutely stress-free hence your mind can work optimally. The right side of the brain which is responsible for creating new ideas works actively when you meditate on a regular basis.
Finally, the simplest and most challenging ritual which happens to be the most effective is simply letting go. We collect so much negativity throughout the day. Make it a ritual to let go of all your anger, regrets and disappointments before going to sleep. This way you wake up refreshed, rejuvenated and stress-free. Make it your objective and daily ritual to release grievances, forgive, forget and forge ahead. It is only through by adapting to an effective set of rituals that you can renew your mental, emotional and spiritual well-being. These rituals can help prevent stress from stealing your vitality, jeopardizing your health and diminishing your productivity