You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

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When you’re at work, how often do you hear, “Is it Friday yet?” Do you long for the moment you get to clock out, return home, and relax for the weekend? Taking time away from work, be it a three-day weekend or two-week vacation, can help you reset and relax. Most people gain so much more than relaxation while away from work, even if time away isn’t that long. 

We understand that we don’t need to convince you to step away from the desk and take a vacation. You probably want to escape the hustle and bustle of work and leave your stress behind you as you embark on a vacation to the tropics. If you are like most people in America, you plug away and trudge through life without taking the opportunity to recharge away from anything work-related. 

One study found that many people don’t utilize vacation time for numerous reasons. They may fear pending layoffs, worry they’ll lose progress and be overwhelmed when they return, or feel guilty about leaving the office. Believe it or not, a 2018 survey found that the majority of bosses agree that vacation improves the productivity and focus of employees. It may even help them avoid burnouts at work! Continue reading to learn about some power benefits of taking time off work. 

You Get To Have A Mental Reset

If you work for 1,000 days in a row, you will likely experience anxiety, stress, or some form of panic. Even if you take just one day off, you can help reset yourself mentally and return to work with a clearer head. Mental health experts note that pushing yourself through too many work hours or days of work causes the brain to push back. Your river of ideas may run dry and tasks that were once easy prove extra difficult. The brain and body require rest, and taking time off may reduce cognitive fatigue, while simultaneously enhancing problem-solving ability and reducing work-related stress.

Your Soul Will Thank You

What does this mean, exactly? Taking time off work can benefit the mind and body, but it can also impact you on a deeper, more spiritual level. The soul is the body’s spiritual essence, i.e. who you really are at your core. When you take a vacation, you can tune out the external noise and direct your attention to yourself. Let go of your ego and reacquaint yourself with the essence of who you really are.

Your “happy place” may seem like a lounge chair on a beach with a cold drink in your hand, but it usually means that you can finally let go of daily pressures to reconnect with yourself and regain a sense of pride. It may sound like some hokey pokey nonsense, but getting back to basics can help you hone your intuition and values. This gives you more freedom to explore, learn, and do things that bring you joy!

You May Rekindle Relationships

When you work a lot and become overwhelmed by life, it is easy to push off dates, girls’ nights, hangs with the boys, or friendly gatherings. If that describes you, then you need a break. There is nothing wrong with focusing on your career, but too much focus can make you lose sight of the important relationships in your life. Allow yourself to take off the occasional Friday or go on that trip to Puerto Rico with your partner or friends. You will be glad that you did because time off boosts your mental health and can help you deepen the connection of your relationships. 

You’ll Experience Pure Joy

Taking trips, especially to certain parts of the world, can help give you perspective and clarity about a lot of things in life. A common feeling that accompanies clarity and inner peace is pure joy. It can sometimes take a few days to really settle into your vacation and realize that you are in a completely different space. Once you ease into relaxation mode, you can actually begin enjoying yourself. You can laugh, listen more intently, sleep better, and speak with an intensity that only exists when you are truly immersed in an experience. That is joy, people. 

You’ll Feel More Productive When You Return

There is no shame in hitting the reset button every now and again. That may come in the form of cleansing the body to reset your health, or taking a vacation. You know what a three-day holiday weekend can do for your productivity, now imagine what a whole week (or more) off could do. Some companies outside of the United States found that giving employees more time off to pursue creative endeavors or simply explore more led to better performance at work. Some researchers believe that relaxing and sleeping more on vacation helps people think more clearly and improves focus and productivity upon returning to work. That benefits both the employee and the employer!

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You don’t need an expert to explain how beneficial sleep is for your overall health. You already know how much better you feel when you wake up after a good night’s rest. The benefits extend beyond an energy boost and better mood. Optimal sleep may help support your health far more than you realize, which is especially true if you aren’t sleeping enough right now. 

According to sleep experts, the average adult should get seven to eight hours of sleep every night. The Centers for Disease Control and Prevention (CDC) states that getting less than that may reduce immunity and increase the risk of chronic conditions, such as type 2 diabetes, depression, obesity, and heart disease. Yet, one in three people do not get enough sleep per night. Even though this is the case, you can improve your chances of getting better, more restorative sleep. The following tips explain how you can set yourself up for sleep success.

Lower Your Thermostat

There is an attraction to being warm and cozy and snuggling up like a little fox in a bed. According to sleep experts, though, keeping your bedroom cool at night can support more optimal sleep. The body’s core temperature naturally dips in the evening to prepare the body for bed. For this reason, experts recommend that you put your thermostat between 60 to 65 degrees Fahrenheit to keep the body cool. If you run hot at night, consider purchasing sheets or nightwear that is moisture-wicking or cooling. 

Move Your Body

Some evidence suggests that exercising during the day leads to more restful sleep, especially for adults and older adults. Physical activity actively tires out the body’s major muscles and helps to relieve stress, both of which relax the mind and body, making it easier for you to fall asleep. You don’t have to run a marathon or take part in a Spartan race to reap the benefits. A 2017 study found that regular movement can improve both sleep quality and duration, regardless of the intensity of your exercise. 

Make Your Bedroom A Sleep Haven

You do not need to do any major remodeling to your bedroom to sleep better. Set your bedroom up for sleep success by making it very dark, cool, and as tranquil as you can. Darkness is paramount because the more light you have, the likelier your mind is to race and wake up. Research from 2018 found that even a soft glow can disrupt your sleep, so consider purchasing blackout curtains or shades and unplug any devices or charges that emit light. Sleep experts also encourage you to make your bedroom a sleep-only zone, meaning you don’t spend time in bed catching up on work emails or scrolling social media. Treat your bedroom as a sacred space for sleep, which may help train your brain to power down when you go under the covers at night.

Try Relaxation Techniques In Bed

If you struggle to fall asleep because you get tense or anxious at night, it can be beneficial to engage in relaxation techniques. Many people benefit from guided imagery, meditation, deep breathing exercises, and progressive muscle relaxation. Trying to force yourself to fall asleep usually has the opposite effect. If you are not able to doze off with the relaxation techniques we just mentioned, consider reading, listening to an audiobook, or listening to calming music. Accepting your sleepless state can actually relax the mind and make it easier to fall asleep. 

Create A Relaxing Bedtime Routine

Sleep experts suggest going to bed and waking up around the same time daily to regulate the body’s internal clock. Research from 2015 found that consistent sleep and wake times may make it easier to fall asleep at night and wake up with more energy the next day. In order to do this, consider establishing a nighttime ritual, which can include pre-bed activities that aid sleep, such as: 

• Dimming the lights: A study from 2019 found that exposure to bright light suppresses the body’s production of melatonin. Turning off or dimming the lights an hour or so before bed may help you drift off more easily. Additionally, stop looking at screens an hour or so before bed to reduce your exposure to blue light. 
• Take a hot shower or bath: Taking a steamy, hot shower or warm bath is very relaxing, but it’s the aftermath that may have a positive effect on your sleep. Research from 2019 found that the body’s core temperature starts to go down after a hot bath/shower. That supports that natural temperature dip that occurs every evening to prime the body for sleep.

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A 2021 study found that people who practiced mindful meditation during COVID-19 reported better mental health than those who didn’t. Those participants also felt that it was easier to be more aware of their surroundings, while simultaneously connecting with inner feelings. By practicing mindfulness, you can benefit the mind and body, and this doesn’t have to be a trivial or difficult thing. Simple breathing exercises, yoga, or other small daily habits can improve mindfulness. 

What Is Mindfulness?

Mindfulness is a sense of awareness of your surroundings and your internal state of being. A mindfulness practice, then, helps you acknowledge your thoughts in a healthy, productive way. In doing so, you can avoid destructive habits or behaviors that cause stress. You can use mindfulness as a tool to mediate stress and promote relaxation. Modern practices tend to focus on meditation, attention, relaxation, and observing passing thoughts. 

In recent years, many reports have stressed the importance of mindfulness and how to practice it in the workplace. Expert advice or blog posts don’t always explain how to make mindfulness a sustainable practice. The following hacks can help you make mindfulness a daily habit. The goal is that you won’t need to think about mindfulness one day in the future because it will be a natural part of your day.

Find Mindfulness Role Models

Find people in your life that are very centered or grounded. If you don’t have these in your family or friend group, consider finding inspiration online or on social media. Allow these people to inspire you and lead you down a more mindful path. Perhaps you follow an Instagram profile that gives you new daily affirmations. Mindfulness can help you realize your happiness via regular practice!

There Are No Mistakes

A lot of people think that there is a right way to practice mindfulness. In reality, there are no mistakes, and it can take 10 to 200 days to make mindfulness a habit. Everyone makes mistakes, but the great thing about mindfulness is that you will eventually start to embrace it as your daily reality. One day, you will unconsciously be in the moment, but be kind to yourself as you begin your journey. 

Record Your Intentions

It can be beneficial to create a mindfulness mantra that you use as a trigger, for example, when you need to direct your focus to the present moment. It can be helpful to maintain a journal to track why you want to make mindfulness a daily habit. In this journal, you can release your frustrations or anything you want to let out. At the same time, write about the small, beautiful moments and then see which entries bring you more joy. Documenting your mindfulness can help cultivate more of it!

Don’t Censor Yourself

It is very easy for the mind to think about nothing and anything all at once. Yogis refer to the constant whirlwind of thoughts as “the monkey mind.” When practicing mindfulness, the goal is to witness these thoughts without attachment or judgment. Turn one of your senses in another direction and aim to become more aware of the moment, even if it is mundane. There is something very beautiful about observing yourself in the present!

Focus On The Benefits

As you engage in mindfulness practices daily, focus on the benefits you may or may not notice. Do you regularly engage in old, harmful, self-sabotaging routines? Is there anything different about you or the way you behave? Humans are naturally goal-oriented, which is not always a bad thing. Mindfulness is about the journey and commitment to the practice. Instead of focusing on a specific goal, empower yourself by realizing what you’ve gained along your journey.

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It’s no secret that a lot of people struggle to fall asleep, or stay asleep. According to the American Sleep Apnea Association, about 50 to 70 million Americans have sleep disorders. One in three adults do not get the recommended amount of uninterrupted sleep they need nightly to optimize their health.In 2022, only 32% of Americans reported very good or excellent sleep. 

If you have difficulty with sleep, be it falling asleep or staying asleep, you have to fix the problem. Easier said than done, right? Sleep is a fundamental part of your overall health and well-being, and insufficient sleep can negatively affect your health. That is why many sleep experts recommend establishing a healthy nighttime routine. Give yourself an hour or more to relax before you actually go to bed. Wrap up your tasks around eight o’clock at night and take time for yourself. 

In this post, we will detail some helpful tips that can calm the mind and body before bed. Take some quality “me time” at night because you can’t care for others if you don’t care for yourself. You don’t have to do everything on this list, but a lot of people find many portions of this routine very helpful.

Watch Your Favorite Show

There is a lot of evidence that indicates a problem with screen time before bed. Going from your computer, to the TV, and then to your phone as you get into bed is not what this tip is about. Most people have busy schedules, so allot one hour, or thereabouts, to watch an episode of whatever you are watching. That could be your favorite show or some funny YouTube videos. It is 100% acceptable to spend time on other things that work, chores, or schoolwork. You can easily get lost in your priorities, but don’t forget that your health is also a priority. Just make sure to turn off screens about an hour before bedtime. 

Plan Your Day

Not to add another item to your to-do list, but this can be a great thing to add to your nighttime self-care routine. Plan out your next day in order to get a better visual of what you need to do. Once you write your list, separate your hard priorities, soft priorities, and non-urgent tasks. Do you like to accomplish tasks in blocks of time? Place the priorities in your planner and choose time frames, during which you can complete them. Add your most difficult tasks to the start of your day because your brain will be fresh, so you can knock them out in a breeze. 

A Break Is Encouraged

It is perfectly acceptable to take a break. In fact, you deserve a break! You have probably been sucked into the work vortex, being pulled every which way to complete tasks with quick turn-around deadlines. When you have a moment to yourself, taking a break to rest can feel unproductive, but this relaxation time is often necessary for your overall health. After a long day of racing around town or a stressful day in the office, put yourself first in the evening. Your self-care nighttime routine is the break you deserve.

Hone Your Skin Care Routine

It’s easy to just skip your skin care routine after a long day. The energy levels are low and the effort to care for your skin just isn’t there. Don’t be that person! Your skin needs love, too! Going through your nightly skin care routine can help prevent breakouts, which can often result from stress, overeating, or lack of skin cleansing. This routine doesn’t have to be a 15-step process, just so you know. You can use a simple cleanser, moisturizer, and eye cream as your primary products. Just make sure they are high quality and as natural as can be. 

Read A Good Book

A lot of people want to read, but they can’t find the time. Reading in the morning is not feasible and you definitely don’t want to read during your lunch break. Why not incorporate reading into your nighttime self-care routine? Reading can help you unwind and may even help lull you to sleep after a solid 30-40 minutes. This is a great thing to do in place of watching TV right before bed. If reading an actual book proves difficult, consider listening to an audiobook. This is a great option, but just make sure you aren’t playing games on your phone while you listen to the book. Lie in bed and let the writing take you places. 

Tidy Up Just A Little

A 10-minute tidy-up can go a long way in relaxing your mind before bed. You don’t have to worry about a cluttered room or mess if you spend a small amount of time cleaning up at night. Nobody wants to wake up to a sink full of dishes or a pile of clothes that you didn’t put away. Waking up to a task like this can bring your mood down in the morning because it makes it seem like you have more things to do than there really are. Don’t let yourself start out in a slump! Set a timer on your phone for 10 minutes and clean up as much as you can during this time. A huge mess can seem intimidating, but you’ll be surprised to see how much you can tackle in just 10 minutes!

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Yoga is a relaxing exercise that helps form a better connection between the mind and body. Although a lot of people categorize yoga as a restorative practice, which it can most certainly be, many of the poses require a significant amount of strength and balance. Do you ever notice that experienced yogis can hold inverted poses and then transition to push-ups with ease? Until you take your first yoga class, you don’t realize how much strength the practice actually requires. 

Yoga helps to enhance strength in the form of bodyweight training. Studies have shown that bodyweight training can be just as effective as weight training for gaining muscle mass. Developing more strength in your yoga practices will depend on the level of class you take. For this reason, be mindful of your strength training goals when choosing your classes. That said, if you truly want to develop bulky muscles, consider weight lifting to achieve that goal. Regardless of your goals, yoga is a beneficial exercise to incorporate into your routine because it helps hone your balance, improve flexibility, and meditation efforts. 

Introducing your body to a variety of movements and tasks is how to keep it limber and ready for anything. As always with yoga, do what makes your body happy and don’t push it to the point of pain. Consider the following yoga poses to help build strength. 

Chair Pose

This pose doesn’t seem that difficult at first, but you start to feel the burn in your quads the longer you hold it. The stronger you get, the longer you’ll be able to hold it. Begin by standing upright with your feet together and arms by your sides. Balance your weight onto the heels as you sink your butt back as if you were about to sit in a chair. As you do this, keep your back straight and extend your arms overhead so that they are in line with your back. Keep the hips even and breathe deeply for four long breaths before returning to the starting position. 

Warrior II

As a great foundational pose, warrior II can help strengthen your lower body. It’s not as difficult as the high lunge, but it can help deepen your high lunge and increase strength the longer you practice it. Begin in a wide stance with your feet past your hips facing forward. Make sure that you feel balanced in this position before you turn your left toes inward and right toes outward toward the front of your mat. Hold in your lower abdomen and lengthen your spine. Bring your arms up so that they are parallel with the floor and in line with your body. Bend your right knee slowly, but make sure your knee doesn’t extend past your toes. Hold this pose for five deep breaths before you switch sides. 

Goddess Squat

Sometimes referred to as horse pose, goddess squat is a great pose to develop better glute muscles and open up your hips. The deeper you squat, the more it works your inner thighs! Begin by standing straight up with your feet hip-distance apart. Widen your stance and face your toes outward as you tuck your pelvis and sink into a squat. The goal of this pose is to squat until your thighs are parallel to the ground. Don’t roll your knees in and keep your back straight. You can rest your hands on your thighs for support, or extend them up overhead while keeping your shoulders dropped. Hold this pose for five deep breaths, aiming to sink deeper with each exhale. 

Boat Pose

This pose challenges your core in the best way possible! Practicing this pose will help you hold other poses for longer periods with a lot less effort. Begin in a seated position with your legs extended out in front of you. Bend one knee at a time and keep your feet flat on the floor. Lean back slowly and lift your feet off the ground; you should start to feel your core engage. Raise your feet so that your shins are parallel to the ground and extend your arms toward your feet to help balance. Remain here for 10-20 seconds, increasing the time as you get stronger. 

Superman Pose

If you suffer from poor posture and want to correct it or reduce upper back pain, this is a great pose to practice. Begin by lying face down on the ground and extend your arms out in front of you. Take a deep breath in and, as you exhale, engage your back muscles, glutes, and upper back to lift as much of your body off the ground as possible. You basically want to balance on your upper thighs and abdominals. Stretch from your fingertips to your toes, being conscious to drop your shoulders away from your ears. Hold this pose for three to five breaths and then return to the starting position. 

Forearm Plank

This takes the regular plank up a notch, but many people find this plank variation easier because it takes more pressure off your wrists. That said, this pose forces you to engage your core more than regular plank because you are closer to the ground. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower yourself down to your forearms and then step your feet back one at a time. Engage your core and lift through your belly button to maintain a flat back. Hold for 20-30 seconds to start and increase the time as you get stronger. 

Chaturanga

This pose proves difficult because it requires you to hover your entire body just above the ground. Your arms may shake more than usual when you first start, but that will fade as you get stronger. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Come into a high plank position by stepping your feet back. Hug your elbows close to your sides as you lower down so that your elbows are at a 90-degree angle. Hover a few inches above the ground and engage your chest and core. Hold for three to five deep breaths and then release. 

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Why are colds, flus, and other respiratory illnesses more common in colder months? People tend to stay indoors, which allows viruses to pass more easily from one person to another. The cold, dry air outside and warm indoor air with poor circulation may weaken the body’s resistance to these viruses.

You may strive to create a germ-free household, but this can prove difficult. That’s why health experts recommend that you set up a disinfecting routine. First, though, you have to understand the difference between cleaning, sanitizing, and disinfecting. The Centers for Disease Control and Prevention defines these terms as follows:

• Cleaning: A process that involves scrubbing a surface with water and soap, which helps remove most, not all, germs and grime from the surface. 
• Sanitizing: A process that uses a diluted bleach solution or sanitizing spray to remove germs from surfaces or objects. Always clean before you sanitize. 
• Disinfecting: A process that uses chemicals or a stronger bleach solution to clear the majority of germs from surfaces or objects. Again, always clean before you disinfect. 

Before you embark on your cleaning journey, identify the most high-touch surfaces in your home. Doorknobs, light switches, countertops, appliance handles, and faucets require frequent cleaning. It’s best to regularly wipe down countertops and other visibly dirty surfaces. 

Wash Linens And Bedding Regularly

Shedding skin cells and sweat is completely natural, whether you are walking around or sleeping. All that grime can build up on soft surfaces in your home, including your pillows, blankets, and bedsheets. Health experts encourage you to change and wash your sheets weekly to prevent bacterial build-up. When you launder your bedding and bed clothes, you can reduce the presence of dust mites or other allergens that can hide in bedding. Get a second or third set of sheets to swap them out more easily. 

Check And Change Your HVAC Filters

If you have a heating, ventilation and air conditioning (HVAC) system in your home, you have to change filters regularly to keep indoor air clean. Some smart thermostats will even remind you to change your filters, which is very helpful. Thicker air filters tend to last longer and trap more allergens or illness-causing particles. Regarding HVAC filters, most companies recommend the following:

• One-inch thick filters: change every 30-60 days. 
• Two-inch thick filters: change every three months.
• Four-inch thick filters: change every six months. 

Manage Humidity Levels

Humidity levels in the home can affect your risk of contracting a virus. According to a study from 2021, moderate humidity levels between 40-60% may reduce the risk of viral transmission. That helps make viruses less likely to survive in the air. Most home thermostats can detect or display indoor humidity levels. If the humidity level drops below 30%, you may want to invest in a humidifier, especially when cold and flu season is around the corner. Additionally, wash your hands and disinfect surfaces more frequently if humidity levels drop.

Declutter Every Night

Some people feel tremendous anxiety if they go to bed without cleaning up their mess. When you wake ups to a tidy room, bathroom, kitchen, and living room, some of that morning stress may not be there. You don’t have to deep clean your house every night, but a minimal cleaning session can go a long way in preparing your mind and body for bed. Put away loose items, wipe down countertops, do all the dishes (or put them in the dishwasher), and don’t leave cosmetics all over the bathroom counter. If all of that seems stressful, consider rounding everything up in a basket and placing that in one spot as a start. 

Revamp Your Entryway

If you walk into your house and don’t remove your shoes, you are tracking dirt and other germs inside. The entryway, be it grand or small, is a place to shed your outside self before fully entering the home. Maybe you toss your jacket somewhere, fling your shoes, and discard your bag aimlessly. A tidy entryway can minimize clutter and help prevent germs from entering the home. Below, you’ll find a few tips to help keep your entryway clean:

• Take off your shoes once you enter your home.
• Use a basket or other receptacle to collect things that don’t belong in the entryway. Empty it regularly.
• Create a designated spot for outdoor footwear, for example, a shoe rack.
• Organize your cleaning supplies, such as disinfectant spray and wipes, and keep them on a nearby shelf near the entryway.
• Install a light to ensure proper lighting in your entryway. This can make it easier to spot dirt or grime when cleaning.

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When you are grounded, open, and have your mind and body at ease, you can show up for yourself and others. Don’t you want to feel like that and be your best self? Everyone wants to feel that way, but stress can get in the way, causing you to feel uncomfortable, scattered, and out of whack. 

What Is Restorative Yoga?

Suitable for yoga practitioners of all levels, restorative yoga is a restful practice that involves spending more time in various poses. Restorative yoga also involves props, including yoga blocks, bolsters, and blankets, all of which help maximize comfort and relaxation. Because it promotes restfulness and relaxation, restorative yoga emphasizes the meditative aspect of yoga that is often lost in a regular session. Use the props to support your body and you will be able to effortlessly hold the postures. 

Before you get started, you will need four blocks, two blankets, and one bolster. If you want to take your relaxation to the next level, you can incorporate an eye pillow. Don’t worry if you don’t have those props because you can supplement with items in your home. Firm pillows, couch cushions, and other similar items are great substitutes for the listed yoga props. 

Restorative Twist

Gather your energy and help quiet your mind in this pose. The support under your belly offers a soothing effect, alleviating feelings of worry. Place two yoga blocks on your mat, with the first block on its lowest height and the second a little higher. Place the bolster over the two blocks, creating a slope from the ground to the second block. Snuggle your right hip at the base of the bolster, bending your knees to the left side. Slowly lower your torso onto the bolster and tuck your arms under the bolster between the blocks. You can turn your head toward or away from your knees and enjoy this position on each side for up to five minutes. 

Supine Bound Angle

The soft support of the bolster allows you to sink into this pose and release physical tension in your shoulders and back. Letting your hips fall to the sides make this pose more expansive and restorative. Leave the blocks and bolster set up exactly the same way as the restorative twist pose. Place a folded blanket at the top of the bolster to support your head. Sit up straight with your knees bent and feet flat on the floor, ensuring that the lower back is right up against the bottom of the bolster. Place blocks on either side of your legs and let your knees fall to the sides to rest on the blocks. Lean back and feel the support of the bolster and blanket. You may need to do some adjusting, but once you get comfortable, remain in this pose for five to 15 minutes. 

Legs Up Pose

No need to find a wall for this pose! Not only does this pose help to improve circulation, but it also helps to restore a sense of harmony between the mind and body. Lie flat on your back and lift up your hips to slide a yoga block under your sacrum lengthwise. Extend one leg up at a time so that they are stretched toward the ceiling. You can bend your knees a bit if the stretch along your hamstrings is too intense. Enjoy this pose for up to five minutes. 

Savasana

This pose is all about relaxation because it allows you the opportunity to absorb the healing benefits of the practice. During this pose, we encourage you to explore the parts of your body where you can release tension. Place a blanket in a low fold at the top of your mat. Lie flat on your back so that your head is supported by the blanket. Slide a bolster under your knees and place a folded blanket over your belly. You have the option to place an eye pillow over your eyes at this point. Make sure that you are warm, covering up with socks or extra layers if necessary. Rest here for as long as you like.

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The post Use These Restorative Yoga Poses For Immediate Stress Relief appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

People may tell you to relax or calm down on occasion, but that doesn’t really do anything except aggravate you. Whether something, someone, your kids, or a work project pushes you over the edge, you may want to know how to calm down in moments of stress. The need to calm down in the moment is much more desirable than a two-week plan to reduce stress. So how do you get rid of that acute stress in the moment? 

Taking a walk, doing yoga, or carving out some quality “me time” are all effective ways to help reduce stress. When you are in a state of high anxiety, the nervous system has already entered the fight-or-flight state. That is why you can’t think straight in those moments, nor can you access common stress-coping skills. What you need to do is calm the body and mind down as quickly as you can. There are various techniques that help the body get back to a parasympathetic (rest and digest) state. Continue reading to learn what those techniques are. 

Take Deep Breaths To Calm The Nervous System

Taking a deep breath seems like such a common piece of advice to calm down. It is one of the essential tools if you want to regulate your emotions, though. Taking a deep breath is one of the simplest and quickest ways to calm down, and it is always accessible to you. When the body is in a fight-or-flight state, it doesn’t receive enough oxygen to calm the nerves. Breathing helps you flood the body with oxygen! Just make sure you breathe in through your nose, expand the lower belly, and exhale fully out of your mouth. 

Watch Some ASMR Videos

A popular trend to reduce anxiety or fall asleep is to watch autonomous sensory meridian response (ASMR) videos. In these videos, people crinkle paper, prepare a meal, whisper, scratch, tap, or pitter-patter. The sounds and sensations induce a tingling sensation all over the viewer’s or listener’s scalp and neck. However, not everyone experiences ASMR the same way. Some people have adverse reactions to these videos, or they are annoyed by them. If ASMR helps you calm down in the moment, use it!

Shake It Off

You don’t have to listen to the Taylor Swift song, but shaking it off can help re-balance the nervous system. In fact, animals typically shake their bodies off after encountering a perceived threat. The belief is that shaking your arms and legs vigorously for three seconds buzzes the body and induces relaxation. Alternate between the legs and arms while standing up.

Sit With Stress And Label Intentions

The magnitude of your stress response can take you by storm sometimes. Do you ever go from zero to 100 without warning? When that happens, drop into your body and identify the physical sensations that you experience. Are you tight in certain areas? Do you want to jump out of your skin? Allow these sensations to be there and name them because that will help you connect the mind and body. That will not be easy, but sit with the stress and allow it to flow in and out of your body.

Hover Over Your Stress

Visualize yourself looking down to watch yourself in that moment of high stress. This is something that you can practice because it helps you detach yourself from your stress, which may bring levity to the situation. It isn’t quite dissociative, but it does bring a lightness to the body, creating a tiny opening to realize that you have more control than you realize. That may help prevent you from acting out irrationally. 

Hum To Stimulate The Vagus Nerve

When you hum, you produce a frequency in the mind and body that actually soothes the nervous system. A pilot study from April 2023 found that Bhramari, a breathing practice, improved heart rate variability. The study authors concluded that that technique may be an antidote to stress. Bhramari is a practice, during which you make a humming sound like a bee in the back of your throat. 

Use The Cold To Rest And Digest

Unless you live under a rock, you are probably familiar with the ice bath or polar plunge trend. Sitting in the cold for a few minutes stimulates the vagus nerve, which controls the parasympathetic nervous system. Now, you may not have access to a cold plunge in your moment of high stress. Should you want to calm yourself down quickly, head to a sink and splash cold water on your face. You can also use an ice roller on your neck, and chest, or submerge your face into a bowl of ice water.

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The post Feeling On Edge? 7 Ways To Calm Yourself Down appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Yoga is a gentle and restorative form of exercise that is a great way to wind down at the end of the day. According to a national survey, over 55% of people who did yoga at night experienced better sleep. Over 85% of people in the survey said that yoga helped them reduce stress. Because yoga is incredibly customizable and most poses have modifications for all skill levels, anyone can experiment with poses to see if they benefit from them. 

Aside from the gentle poses in this bedtime yoga routine, your breath plays an equally important role. Some people like to use a calming yoga breath technique called Ujjayi Breath, or Ocean Breath. Inhale deeply through the nose, close your mouth, and exhale through your nose while constricting the back of your throat. This exhale should sound like an ocean wave, but you do not have to do this type of breath during the routine. 

If you struggle to fall asleep at night, the following routine may help relax your mind and body, which may contribute to some much-needed shut-eye. Stretching also keeps your muscles flexible, so you are less likely to experience discomfort while going to bed. Let us know in the comments if this bedtime yoga routine helps you fall asleep. 

Standing Forward Fold

Targeting the neck and back, this is a great stretch to help you relax before bed. Stand up straight with your feet hip-distance apart. Breathe in deeply and, as you exhale, hinge at the hips to fold forward. Allow your arms to hang and hands to touch the ground if you can. If that position is not comfortable, place your hands on your shins and bend your knees slightly. You can also place yoga blocks in front of you for support. Hang in this position for at least 20 seconds, breathing deeply throughout. 

Legs Up The Wall

Aiming to improve circulation from your legs back to the rest of your body, legs up the wall is a classically relaxing pose. Sit up straight next to a wall, positioning yourself so that your right shoulder touches the wall. Keep your legs extended out in front of you. In one fluid motion, swing your legs up the wall as you lay on your back. Scoot your buttocks as close to the wall as possible and rest the back of your legs against the wall. Rest with your arms out the sides and remain in this position for 20-40 seconds. 

Sleeping Swan

This pose works to target major muscle groups, including those in the hips, back, legs, neck, and shoulders. Begin in a tabletop position on all fours, stacking your shoulders over your wrists and hips over your knees. Bring your right knee between your hands and extend your left leg behind you. Slowly come down on top of your right leg, bending it so that it falls to the ground. Extend your arms out overhead, keeping your elbows slightly bent. You can place a pillow under your forearms if that is more comfortable. Remain in this position for about 30 seconds and then switch legs. 

Lizard Pose

Lizard pose targets the hip flexors, quadriceps, and hamstrings, all of which deserve more attention. Begin in a downward dog position and then step your right foot just outside your right hand. Bend the right knee so that you come into a lunge position, dropping your left knee to the ground for support. Lower your body to rest on your forearms, but make sure to keep your back straight and hips square to the ground. Hold for 15-20 seconds and then switch sides. 

Happy Baby

Happy baby is a very relaxing pose that aims to open up the hips and create more space in the groin and spine. Lie flat on your back and bend your knees as you lift them toward your chest. Keep the soles of your feet facing the ceiling. Reach your hands up to grab the outer side of each food and try to pull your knees toward your armpits. If you can, rock gently from side to side to help massage the spine. Remain in this position for 20 seconds. 

Seated Side Bend

If you have tight obliques or a tight neck, this stretch will help loosen you up before bed. Sit up straight in a cross-legged position, placing a pillow under your butt for added comfort. Place your left hand on the floor outside your left hip and extend your right arm above your head. Reach your right arm over to the left as you lean that way, keeping your butt on the floor and shoulders down. 

Corpse Pose

A fitting way to end the routine before you hit the hay, corpse pose helps to calm the mind. If you haven’t brushed your teeth by this point, go ahead and do that because you can do this pose from the comfort of your bed. Climb into bed and lie flat on your back with your legs extended and arms resting by your sides. Close your eyes and focus on your breath, going in and out like waves up and down the beach. Remain in this position for at least one minute, or until you are sound asleep.

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