Instant Stress Relief Strategies

I know your time is precious and you are a busy bee, so for my first blog post I listed 5 quick, easy and fast stress relief strategies that you can use right now, or whenever you are feeling the overwhelm of stress in your life for some instant relief that I have learned from my own experiences, through counseling and other stress focused therapists.

1. Step outside

   • This one sounds so simple, but works so well. Physically, go stand outside. Being confined by walls and indoor space can create the feeling of pressure and being “stuck” in your mind, getting outside is literally stepping out of that mind confinement.

   • Touch a tree, leaf, grass, flower or dirt. I know, you think I sound crazy, but touch is a very powerful sense and if you can start by just touching nature, feeling the life and power in the wonders of re-grounding, you are already another step out of your mind.

   • Take a deep breath, and start noting what you smell. Do you smell any flowers? Fresh laid bark? Heat coming off the pavement? Rain falling for the first time in awhile? Try to notice three smells.

   • After you take a deep breath, close your eyes if needed, and just listen. Try to find 5 sounds. Can you hear birds? Cars? Bugs flying by? Dogs barking in the distance? Construction?

   • Try to spend just 5 minutes outside using these techniques and then do a body check to see how you feel. Sometimes you just need a couple minutes stepping outside as a reminder you are not trapped and there is so much life to experience out of your mind.

2. Tighten all of your muscles then relax them, one major muscle group at a time.

   • Start with your toes, clench them super hard, then let go. Move up your body and repeat; calves, knees, thighs, booty, core, back, fingers, arms, shoulders, neck and face.

   • This works your mind to physically let things go, helping translate to any stress in your mind. You can even do this while sitting.

3. One minute paper trick (a video tutorial of this is pinned on my Instagram profile if you need a visual: aubries_classroom)

   • Grab a piece of paper, empty folder, or cardboard and set a timer for one minute.

   • Hold the paper up to your face, one inch from your nose, and start thinking of everything that is, or could be, stressing you out. Think of everything in that minute while staring at the paper.

   • When the timer goes off, move the paper down from your face and take a deep breath.

   • Start telling yourself affirmations that will keep you present: “I am thankful for this day”, “I am grateful for this moment”, “I am comfy in my bed, nothing else matters”.

   • Then place the paper on a table, night stand, or even throw it. Let all of that stress be put down with the paper. Allowing yourself to be distanced from work or able to sleep for the night.

4. Brain Dump

   • This one is extremely helpful if you feel yourself in a mind spiral or if you feel so overwhelmed with a to-do list.

   • Grab a journal, piece of paper, sticky note, or pull up the notes app on your phone if you don’t have physical paper near you.

   • Start writing every single thing you have been thinking, no matter what it is, no matter what order, write it down. You are allowing yourself to get these thoughts physically out of your mind.

   • Do this as long as you need until you have no other stressful thoughts.

   • Then, look at your list. Determine, are these thoughts true? If so, are they helping me reach my goals?

   • Spend time reflecting, then decide what to do moving forward. Do you need to make a to-do list? Do you need to go for a walk to organize your thoughts better? Need a hug? Call a friend? Schedule appointments while you’re thinking of it?

   • By determining what thoughts are true and how to help put them in the right space, it frees you of the burden of feeling trapped or “tricked” by your mind of what is true and what narrative your mind could have made up for you to believe.

5. 1,2… Let… 3, 4, Go…

   • This is a quick, but effective, breathing exercise. Breathe in for 4 seconds, hold it for 6 seconds, then count in your mind 1, 2 then say “Let”, then count “3”, “4” then say “Go” and breathe the rest of the way out.

   • You can close your eyes and do this a couple times if needed, but it your mind will believe what you tell it, so if you say “let go”, it will listen. You are the captain of this ship, no matter how strong your mind tries to be against you today.

Be sure to check out the “Quick Resources” tab above to download and access more free de-stress techniques that prioritize your health, well being, boundaries and peace. Let’s help end burnout together.

Love,

Aubrie