Three simple self-care practices to combat stress

The hustle and bustle of life is all too familiar for many of us as the summer winds down. Between squeezing the last drops of fun from summer and tracking down the school supply lists, clothes shopping, and college dorm preparation, the “to do” lists keep getting longer, and the stress increases with each item added to the list. This is especially true for the person in the household who tends to shoulder the burden of the emotional labor. That’s the mental energy devoted to keeping track of what needs to be done, figuring out how it needs to be done, and keeping everything on track. It’s like the household project manager. When focusing on outcomes and tasks, the emotional labor can be overlooked or ignored, despite the mental toll it takes.

Caregivers tend to be significantly impacted by emotional labor, especially those who are not only caring for spouses, children, and pets, but who are also looking after the needs of elderly family members or neighbors. This work often gets added to time spent on career obligations, managing the household, and keeping up with self-care. Stress is cumulative. Add to that, the periodic medical crisis, special event, or annual vacation planning, and you can topple even the most organized person.

At the end of the day, we either lose track of tasks that need to be done, or experience high stress loads trying to keep it all together. Usually, something has to give and that’s typically the self-care side of things. We often focus on the needs of others at the expense of our own well-being. This can lead to burnout, physical ailments, illness, or other detrimental effects.

The fact is, we need to prioritize self-care so we can be there for the people in our lives who need us. Period. Here are three ways to maintain self-care even with a packed schedule.

Mindful Moments

Mindfulness is paying attention to the present moment. That means we can practice being mindful no matter what we’re doing. Whether we’re folding laundry, making dinner, or perhaps we’re able to fit in a short evening walk into the day, we can pay attention with intention to what we’re doing, and what our senses are experiencing. Notice the sights, sounds, smell, and touch as you pull clean clothes from the baskets before helping them find their place in closets and drawers. Take time to breathe in the aroma of your morning coffee or tea before feeling the hot liquid and tasting the flavor as you sip. Mindfulness with the five senses can be done anywhere, at any time, and focusing on the small details of the present moment can have a calming effect on our nervous systems.

Breathing Breaks

Taking a few deliberate, focused breaths can take the nervous system down a notch, and this is also a practice that you can do any time throughout your day. Begin by taking a deep breath in through your nose, allowing your abdomen to expand fully. Hold the breath for a few seconds, then slowly exhale through your mouth, letting all the air escape. Continue this cycle for a few minutes, focusing on the sensation of your breath and the rhythm of your inhales and exhales. This practice helps calm your mind, reduce stress, and enhance overall mental clarity.

Ten Minute Reset

If you have ten minutes, or even five, you can practice a restorative yoga pose to help reset your nervous system. Set the environment in a way that feels restful for you, which may mean playing some calming music or nature sounds, lighting a candle or incense, or darkening the room. Set your timer for the amount of time you’d like, ideally ten minutes but any duration will do. Lay on your back with your legs elevated resting up the wall, on the headboard or arm of the couch, as long as your legs are elevated and you’re not using muscular energy to hold them up, you’re good. Begin by taking some deep breaths in and out, focusing on the sensation of the breaths. From there, practice breathing in for the count of four, and then out for the count of six. Pause after the exhale, and then repeat the cycle, extending the exhales up to eight if it feels comfortable. After three to five breath cycles, simply rest and notice the mind and the breath until the timer goes off.

Try one or all of these practices the next time you feel the strain of the emotional labor of managing your life. You’re body and mind will thank you for it!