When I first started seeing a therapist twenty years ago, one of the first tools I learned about was self-care or how to take better care of myself. At the time, I believed that showing up at my therapist’s office twice per week was enough. I could not have been more wrong. In actuality, everything from eating foods that fuel our bodies to the activities we participate in during the remainder of the week that support our physical, mental, and emotional wellness is the essence of self-care.
As a reformed people-pleaser, the first step in my healing was learning how to say NO! to extra shifts at work, to my friends who wanted to go out, to family who needed me to be more involved than I felt capable, etc.
Since we are always on the go in our modern world, we must slow down and breathe sometimes if we want to show up as our best selves. You don’t have to take a yoga or meditation class, but it might help. Believe it or not, there are techniques that we can use to feel better almost instantly. Here are six tools I use to combat stress, anxiety, and support my mood, daily!
1. BOX BREATHING
This form of breathing looks like this:
1) Inhale slowly for four seconds
2) Hold that breath for four seconds
3) Exhale slowly for four seconds
4) No breathing for four seconds
5) (Repeat) Start with five minutes and increase as needed. This form of breathing sends the message to our nervous system that we are safe and allows our pulse to slow down and get us back to the calm state of rest and digestion so we can become our best selves.
Did you know? One of the biggest culprits of indigestion is stress, which lowers stomach acid.
2. EARTHING OR GROUNDING Get outside and walk around barefoot, hug a few trees if they’re available, and once again, breathe. Grounding seems odd until you get used to it, but it’s healthy, effective, and FREE!
The benefits of grounding or “earthing” range from lowered blood pressure, lower stress, better mood, and decreased tension in the muscles; it even naturally thins the blood, making the red blood cells less sticky, which helps prevent clots.
3. EATING WHOLE FOODS Eating better is one of the most powerful and effective ways to support our mood, improve our energy, improve our sleep, and just feel better overall! I know I say it all the time, but “we feel how we eat.” That said, nutritious food is at the heart of taking care of our bodies, which makes all the other things more effective.
4. Take a NAP! It’s just that simple! The stress of jobs, schedules, commutes, kids, adulting, and other time demands drains our batteries, and sometimes, a 30-60-minute nap can recharge us enough to finish the day strong. Anytime my mind is racing, I’m struggling to write, easily annoyed, or just feeling off-balanced, I know a nap will help me rebalance. Think of it as a hard restart.
5. GO FOR A WALK A ten-minute walk outside can drastically improve your mood. The combination of movement and breathing is magic! Try it if you don’t believe me. I like doing this after a meal to help digestion and lymphatic fluid movement. Take your shoes off and walk barefoot for the last two minutes to get some grounding in at the same time!
6. HYDRATE! One of the biggest energy killers is dehydration. Most people think drinking lots of plain water is sufficient, but if the water isn’t mineralized with sodium, potassium, and magnesium, it can’t carry important nutrients in and out of our cells.
Think of minerals as the spark plugs of our bodies; without them, the electrical current that carries information from our nervous system to our cells, nerves, and muscles becomes weak or nonexistent. Minerals also help our bodies maintain a healthy, regular heartbeat and metabolism and aid in detoxification, relaxation, mood, and sleep.
Minerals also help our bodies maintain a healthy, regular heartbeat and metabolism. They also aid in detoxification, relaxation, mood, and sleep.
Adding minerals to your water is easier than you might think. One way is to add a few drops of Trace Minerals your water. A second way to get hydrated is to mix 1.5 cups of coconut water with the juice of half a lemon, a couple dashes of Redmond Real Salt, and 1 tsp of raw honey. Then stir and enjoy!
However, my favorite way to stay hydrated and get the minerals my body needs is to use LMNT. They are portable packets of salty goodness that I don’t leave home without. Their salt comes in lots of flavors (grapefruit and watermelon are two of my favorites), and they don’t use any BS to flavor their salt. All I do is add a packet to a good amount of water and sip on it throughout the day. I definitely notice a difference if I haven’t had any LMNT. If you want a hydration solution that is quick, easy, and tastes great, LMNT is the perfect option.
Cheers,
Casey
Disclaimer. I am not a doctor. Nothing in this post or website should be construed as medical advice. This post is not meant to diagnose or treat any medical conditions. Please consult with your medical doctor or functional medicine practitioner for any health concerns you may have.