Stress reduction techniques Mind and Mood Stress Reduction Nourishing Your Mood

Feel yourself burning out? Here are ways to resource and nourish yourself in under five minutes

Jun 11, 2023

Nurturing yourself, even in small ways, can take under 5 minutes and will ease the feeling of exhaustion and burnout and the resultant negative impacts.



Caring about anything is hard when you feel exhausted, burned out, or ragged around the edges. (I know, but I value my feelings and passion for life, and I am a feminine warrior who has been aligned with fighting for our deepest needs and Truth.)


Your enthusiasm for anything may seem to be more like charred rubble due to a job that drains you, depressing national and international news, overwhelming family responsibilities, financial struggles, an illness, uncertainty and worry, disruptions of life, or a combination of factors, has left you feeling like you have little in reserve. (This is burnout.)



What is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. And can lead to depression, anxiety, relationship damage, and an inability to function at home or your job.


Take heart, however: With time and effort, you can refill your cup, slowly adding back some energy and the enjoyment of daily life that you've been missing.


As an endlessly anxious - yet ever-committed, thoughtful, and compassionate -woman in this world, I've resisted burnout in m in my life and found the suggestions below helped sustain me.

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Here are three proven pathways to quickly improve your health:


1. Carve out time for self-care rituals that are healing:


Taking time for yourself is essential to self-care: You must allow yourself time t write out stress and process emotions, meditate, exercise, have a cup of tea, rest, cleanse, and beautify yourself and your space, rest, and rejuvenate. Schedule it if you have to, starting with 15 minutes a couple of times daily: in the morning and in the evening.


(Do you feel like there is no time, and do you always feel rushed?) Find ways to claim precious minutes in an overly packed schedule. Look at your day, week, or month, and discern how many things you say 'yes' to in one period. Permit yourself to say 'no thank you' to things that don't serve you or your goals.


Make small moments count. When emotionally dysregulated, choose what makes you feel most at peace. My favorites are a cuddle with Cocoa, a cup of tea, and some breathing exercises. (Not looking at my phone or email.) You must give your mind and body a break to reset, and return to your core remembrances (that you are noble, doing your best, love the world, wish things were better, et cetera).


2. Protect yourself from the damage of chronic inflammation:


Science has proven that chronic, low-grade inflammation is the number one silent killer: contributing to diseases that have no obvious cause, such as headaches, vomiting, or nervous system reactions such as difficulty controlling body temperature (shivering et cetera), cardiovas­cular disease, cancer, prediabetes, and type 1 or type 2 diabetes. For those diagnosed with diabetics, it also leads to challenges with following sensible guidelines for taking care of your disease and, therefore, for us diabetics, our blood sugars.


Protect yourself from the impairment of chronic inflammation with a diet of antioxidants from a diet at least filled with colorful fruits and green vegetables.


3. Commit to stick with it


A basic recipe for good health :


1. Exercise! Exercise is proven to be some of the strongest medicine. It will help you balance the stressful situations that cause burnout. Moderate-intensity exercise, which works the heart and lungs, such as (dancing, yoga, or a calisthenics routine) releases hormones that help with insulin sensitivity and help your body regulate mood, sleep, blood sugar levels, and more. You should aim for at least 160 minutes of exercise per week, about 25 minutes daily.


You can start with just a few minutes a day if it's all you can do. It doesn't have to be fancy. "It can be any movement that brings you joy, like dancing, yoga, or brisk walking.


2. Eat an extremely nutritious diet. Choose organic, unprocessed foods such as vegetables, fruits, whole grains, legumes, lean proteins (fish or poultry), and unsaturated fats (such as safflower, sunflower, avocado, or olive oil) as much as possible.


Avoid things known to be inflammatory, such as sugar, toxins, gluten, dairy, meats, salt, and unhealthy saturated fats, which will fuel chronic damage to your cells and create inflammation, stress, fatigue, depression, and anxiety. (Especially avoid fake flavorings such as monosodium glutamate and glyphosphate- covered oats, almonds, and wheat, which are so common worldwide.)


Try batch-cooking simple, healthy foods to help you eat healthfully for several days. (A chopped salad, a stir fry, or a hearty stew (like say - a minestrone!?) are excellent foundational meals that enable you to include lots of colorful vegetables in your diet.


3. Rest and Sleep Insufficient sleep affects overall health, concentration, and mood. Try to sleep seven to nine hours per night. "It helps to wind down an hour or two before you fall asleep. And practice good sleep hygiene: turn off your phone, keep your room cool and dark, and go to sleep and wake up at the same time each day," Dr. Chanoff advises.


4. Stress management: Try a mix of the techniques below (or what counts for you to support your best intentions and what is important to you.)


Stress Management Ideas

(sources from multitudes of stress reduction practices)


Ideas for dealing with stress quickly

Love your life

Hug your service dog (all dogs live to serve and love a job)

Pranayama deeply or other breath practice*

Laughter or appreciation of any kind

A hug from someone safe

Laughter yoga

Real laughter or delight or appreciation

Listen to music

Journal

Exercise

Humming

Enjoy a flower garden or nature

Appreciate the smell of a flower

Listen to some great music.

Meditate

Have a cup of tea

Research something (such as researching the herbal medicine of that tea.

Try some bibliotherapy (read a good book).

Try bibliomancy (opening a book you love and see what's written there for you).

Light a candle and say a prayer.)

Appreciate a painting, a portrait, a picture of loved ones, or a happy time.

Wash your hands.

Run your hands under cool or warm water.

Read a poem.

Say a mantra or affirmation.

Try a full-body mudra (yoga pose to embody an emotion you'd like to cultivate like the yoga pose - like the warrior, Buddha, or power poses?)

Massage or practice mudras with your hands.

Find a way forward.

Appreciate yourself or the moment.

Feel into areas of tightness or deadness, move and breathe them, and then radiate your heart's energy.

Read some poetry.

Tune into your inner compass.

Rub a nourishing blend into your hands and skin

Pull your hair or massage your scalp

Smile


If you have more time:


Say something

Yoga of any kind

Take a walk

Try "walking meditation" or "listening meditation."

Take a walk or do something active in nature with a friend

Take the morning off.

Practice a skill

Learn more about breathwork: such as your favorite Pranayama for the need (try box (4 counts for each part of the breath), cyclic (two inhales then a long exhale), or nerve cleansing (inhale into one side of the body from one nostril the hold for a count, and exhale from the other side)

Take a warm bath.

Hire a mentor, advisor, consultant, or coach (like myself, see my schedule here I use both conventional and more esoteric ways to help people make positive changes)

Make a plan

Make a list

Surround yourself with beauty and comfort*

Do pranayama or exercise, then journal for 10 minutes (to get your jumbled thoughts out, then throw that away) and then meditate.

Organize your finances

Fix your daily routine.

Envision how you want to heal and see the world evolve

Use a silk pillowcase on your bed pillow.

Take a nap - make it into Yoga Nidra or Yoga Kriya

Call a friend or advisor.

Set some boundaries and set expectations.

Organize your space or calendar.

Prepare a healthy vegan keto meal or snack.

Take time to sit and wonder.

Window-shop with a friend.

Wear clothes that feel good on your skin.

Learn about color - your best and applications for each


If you have even more time and want to heal so that you can really move forward, here are ideas for true healing


Organize from the inside (via soul healing or coaching)

Formulate your vision for what you'd like to see happen.

Explore deep relaxation techniques (perhaps Yoga Nidra.

Envision how you want to heal and see the world evolve.



Eventually, little bits of self-care and investment will give you something you probably haven't had for a while: self-love and compassion. (Not just self-esteem.!)


Try to be gentle with yourself.

Stay encouraged

Pay homage to your soul,

replenish your cup to care for and be there for roles in your life.


**Hygge (pronounced HOO-ga) is the ancient Scandinavian / Sammi concept of cozy comfort that brings happiness and contentment. Folks in Sweden know something about preserving health and the sunshine inside alive!


To practice hygge, surround yourself with people, activities, and things that make you feel cozy, loved, happy, or content. Go simple: spend time with your favorite people, add a small vase of flowers to your space, get into your comfort shoes when home, eat nutritious and delicious food, or listen to your favorite music. To increase the effect of comfort, Ask: How does this make me feel, taste, smell, or sound? "Engaging the senses with soothing stimulation can be nourishing. It counteracts ongoing stress that the nervous system endures and may help to elicit the relaxation response — the opposite of the fight or flight [stress] response.


I'm an Uber-certified (experience and loving) success, resistance, blood-sugar, career, and agility coach. I use modern and also esoteric ways to move the needle and heal.


See my calendar and availability here: https://calendly.com/ideasandinsightskarinc