Let’s take a little trip down memory lane. We used to be those people who just went through the motions—wake up, work, repeat. Health and wellbeing? Yeah, those weren't even on our radar. And boy, did it show. We were overindulging in alcohol, out of shape, and practically bursting at the seams with stress and anxiety. We hit total burnout and knew something had to change.
That’s when we embarked on a journey to take better care of ourselves. We experimented with countless methods, and today, we’re sharing our absolute favorite stress-busters that we still swear by. Trust us, these little changes can make a world of difference.
If your life is high-stress (who are we kidding, isn’t everyone’s?) or if stress feels like your constant companion, this episode is exactly what you need to find your calm and reclaim your peace. Let’s dive in!
1. Mindfulness and Meditation 🧘♀️
Mindfulness is all about being fully present and engaged in the moment, aware of your thoughts, feelings, and sensations without judgment. It's like hitting the pause button on life and just... being.
- Book Recommendation: Wherever You Go, There You Are by Jon Kabat-Zinn. Seriously, it’s a game-changer.
- Apps to Try: Calm, Headspace, Insight Timer, or even YouTube for guided meditations. These apps are like little pockets of calm in your hectic day.
2. Breathwork 🌬️
Structured breathing exercises can reduce anxiety, improve focus, and enhance overall well-being. They’re like a mini-vacation for your brain.
- Abdominal Breathing: Place one hand on your chest and the other on your stomach. Inhale through your nose, let your stomach rise, then exhale through your mouth, letting your stomach fall. Simple, right?
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat and feel the calm wash over you.
- 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. Trust me, it works wonders.
- Wim Hof Method: Take 30 to 40 breaths in through the nose and out through the mouth without fully releasing the air from your lungs. It’s like a workout for your lungs!
3. Digital Detox 📵
Taking breaks from screens and digital devices can help reduce stress, improve sleep, and boost your mental health. Because let's be real, we all need a break from the digital noise.
- Designate screen-free times like an hour before bed, an hour in the morning, or during lunch.
- Remove phones during dinner or family activities. Yes, that means no scrolling while eating!
- Bonus Tip: Try blue light glasses to reduce eye strain (link to our favorite in the show notes).
4. Sound Healing 🎶
Using sound baths, tuning forks, and other sound healing techniques can help calm your mind, reduce stress, and promote deep relaxation. It’s like a spa day for your ears.
- Find Local Events: Here in DFW, we love Blue Anjou.
- Online: Look up sound baths on YouTube and spend 10 minutes before bed. You’ll be amazed at how relaxed you feel.
- Pro Tip: Listen to sound healing while in the sauna! Double the relaxation.
5. Nature Therapy 🌳
Spending time in nature, whether through forest bathing, hiking, or simply being outdoors, can significantly reduce stress and improve mood. Mother Nature really does have all the answers.
- Go on a gratitude walk outside, listing things you're grateful for. It’s like a breath of fresh air for your soul.
- Sit by a lake, pond, or creek and journal. There’s something so calming about water.
- Simply sit in your backyard and take in the fresh air. It’s the little things.
6. Journaling 📓
Writing down your thoughts and feelings can help process emotions, reduce stress, and provide clarity. It’s like therapy, but cheaper.
- Start by writing three things you're grateful for each day.
- Avoid making a to-do list (yes, really!).
- List out your emotions and feelings. Get it all out!
- Reflect on events or situations.
- Write out apologies, frustrations, or decisions. It’s incredibly freeing.
7. Aromatherapy 🌺
Utilizing essential oils like lavender, chamomile, and eucalyptus can help reduce anxiety and promote a sense of calm and relaxation. It’s like a hug in a bottle.
- Use candles, diffusers, or sprays.
- Spray on your pillow before bed for sweet dreams.
- Get a roll-on for on-the-go relaxation.
8. Supplements 💊
Certain supplements can help manage stress and promote overall well-being. Think of them as your wellness sidekicks.
- CBD
- Ashwagandha
- Magnesium
- L-Theanine
- Probiotics (Focus on gut health because a happy gut = a happy you!)
9. Float Therapy 🛀
Immersing in sensory deprivation tanks helps to calm the mind, relieve stress, and enhance relaxation. Give it a try and feel the difference. It’s like floating on a cloud.
10. Cold Plunging ❄️
Regular exposure to cold water is known to boost energy levels, improve mood, and reduce stress by resetting the nervous system. Start with short, manageable plunges and gradually increase the duration as you get more comfortable. It’s invigorating!
Take Action Today!
Incorporating these practices into your daily routine can transform your stress levels and enhance your overall quality of life. Remember, it’s the little things that add up to make a big difference. So, pick a few of these techniques and start today! Your future self will thank you.
Links Mentioned in this Episode:
- Blue Light Blocking Glasses
- Franchise Opportunities: Own Your Own Altered States Wellness Studio!
- Book a Session Today!
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*We are not medical professionals, and the information provided in this blog and podcast is for informational purposes only. Wellness practices mentioned should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified healthcare provider if you have any questions about your health.
