The world we live in today can be very fast-paced, challenging and full of difficulties. Being bombarded by whats on the morning news and worried about missing a text or a social media “like” or just feeling overwhelmed with a to do list can make it difficult to focus on what is important in the present moment. These mental distractions can add up over time and sometimes manifest as anxiety, frustration and even anger at some point during the day for very little reason. Mental stress can potentially turn into physical stress and manifest as high blood pressure, chronic pain or low energy. Under these types of physical stress it is beneficial to have a few strategic ways to combat daily stress. Here are four ways to combat daily stress..
1. Start your day with a routine
How many of us start our day hitting the snooze button over and over till the very last minute. Jump out of bed throw on some clothes and grab a coffee on the way out and forget our lunch?
Instead of waking up to the alarm and rushing out of the house, wake up and set an intention for the day. For example: I will intend to show love and compassion toward myself and others. Then practice 5 minutes of mindful breathing with some soft soothing music or do 10 minutes of stretching/mindful yoga. Prioritize your to do list for the day, and when you get home after a long day maybe go on a mindful walk with intention to just walk and enjoy nature. Let’s go into a few more ways to combat daily stress..
2. Practice mindful breathing
When you wake up in the morning sit at the end of your bed or in a chair in the corner of your room. Turn on some meditative sounds or sit in silence if possible. Make sure to find a place where there are not too many distractions. This can be difficult, so be creative. If there are distractions, don’t judge the distractions you notice during your mindful breathing exercise, just be accepting of the experience and note the distractions. Simply focus on your breath for 5 -10 minutes, observing your thoughts, emotions and physical sensations. Every time your mind wanders off from the breath, kindly and gently bring your focus back into your breathing. Remembering to follow these 4 steps during your practice:
- Recognize when the mind wanders off from the breath
- Accept and allow whatever comes up to be there as it is
- Investigate and be curious of your experience with kindness
- Natural awareness with love, openness and curiosity
3. Set an intention for the day
Intentions keep you grounded through the day and are great reminders to keep you focused and optimistic. In an article from Inc.com an intention is defined as “Setting and living your intentions allows you to focus on who you are in the moment, to recognize and live your values, and to raise your emotional energy, which in turn raises your physical energy.”
If you have kids you know what is like to be up all night taking care of your baby. You might get only about 2- 3 hours of sleep and still wake up at 6am to start your day. Therefore, it can be important to set an intention either the night before by writing it up on your mirror or have an intention in mind before you go down to sleep.
A few examples of daily intentions
- I intend to live in the moment today
- I will be grateful for all today has to offer
- To be present with others and listen
- Enjoy the beauty of today
4. Prioritize your “to do” list
If your like me or most entrepreneurs your lists can seem endless. A sticky note here, a sticky note there, a reminder on your phone, or a calendar on the fridge with business and family events coming up. All of these to do lists and weekly priorities can add stress on us, whether we’re aware of the stress or not. These mental stressors can start to become physical stressors and begin breaking the body down over time. By setting up a simple 5 minute daily breath meditation we can begin to combat daily stress & anxiety, prioritize our day more efficiently, cultivate more awareness of the mind & body and learn to be non-judgmental of our experiences throughout our day. Thank you for tuning in today.
Insight from the Co-Founder -Derek Beairsto
~With Abundance and Gratitude~