30 Second Stress Management Tips
During my journey as a caregiver, I have come to realize that not every caregiver experiences their day the same. However, there is one thing we all have in common; the stress which accompanies our role as caregivers.
Perhaps you are like me, and
caregiving is a continuous roller coaster ride.
Life as a roller coast ride, often leaves you out of breath, although,
not always from sheer exhilaration.
Instead, you are out of breath from the need to grab every second to get
one more thing done. Something is always grabbing for your attention, falsely
leading you to believe it will only take a few minutes. Instead, it takes twice as long. If your life is like mine, most things (if
not everything) is done “on the run”, aka “done on the fly". On the fly is
experienced as, let me run to the bathroom quickly, let me grab a quick bite to
eat or a quick shower. How about, grab a
quick nap, make a quick phone call, run to the pharmacy or make a quick trip to
the grocery.
Lately, I find myself
uncomfortable devoting 30 minutes or more to a non-caregiving activity.
Exercise unless carefully planned, is also a quick activity. Time management is bite size, quick grab and
go time slots. The Pomodoro Technique is fluid, not a 25-minute chunk of time
devoted to a task.
To that end, stress relief must
also fall into quick grab and go (bite size) activities. They must be intentional and offer the
biggest bang for the effort. Here are
some things that I am trying to hardwire in order to relax and release the pent-up energy
of impatience, frustration, irritability and fatigue. These 'grab and go’ strategies are intended
to be 30 seconds or less and done repeatedly throughout the day for greater
expression of self-love.
1. 💙Breathe
– OMG, life would be made so much easier if we did this. Sadly, I have not yet hardwired this practice
of conscious breathing. It is only after
I am no longer impatient, irritable, frustrated or fatigued that I remember and
tell myself: “you know, you need to take time to breathe. You would feel better
and not stress yourself out as much.”
Slow inhalations and exhalations slow the heart rate and brings your
heart and mind focused on peace and calm.
2. 💙High
Five – When was the last time you took the time to recognize you matter? The things we do have value and should be
acknowledged, at least by you, if not by anyone else. It only takes 30 seconds to look in the mirror,
smile at your reflection and give yourself a Hi Five. Add “I Got this” to the practice. Self-recognition and appreciation bring joy
and confidence to your life and helps make you feel more joyful and loving to
others.
3. 💙 Unfortunately,
a bubble bath or shower requires more than 30 seconds; it would be wonderful if
we could jump in the shower or tub and be done in 30 seconds as water is such a
relaxing experience. Therefore, the next
best thing to flowing water is visualizing a day at the beach, at the lake, or
pool side. If you are of a certain age,
you may remember the Calgon bath oil beads commercial and its slogan “Calgon,
take me away”. It accompanied a picture
of a woman all covered with bubbles, in a sensuous relaxing experience. Can you feel yourself relaxing just thinking
of all of that time to yourself, with the door locked and headsets on? The
atmosphere is enhanced by candlelight, scented oils and aromatherapy. How can you not feel stress melt away just
thinking of warm water, bubbles, rose petals and relaxing music, cut off from
the world and its cares?
4. 💙 Let
go of perfectionism and of the need to control.
Like the song says, “Shake it off, shake it off”.
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