The alarm goes off at 5:30 a.m. and you’re up and running. Literally, running. On the treadmill. Down in the basement. Because it’s January and it’s freezing outside. 7 a.m.: Get the kids up, dressed and fed. 8 a.m.: Drop the kids at school, do a happy dance that once again, you reigned supreme over the morning madness, and head off to work.
It’s only 8 a.m. and you’re ready for a nap.
Stressful and chaotic schedules may be inevitable. But, by doing a few simple activities, you can regain your calm and feel refreshed. Whether you have two minutes or an hour, the right activity is all you need.
Two minutes: Dab some oil.
Dab some spearmint oil on your temples and the back of your neck. Not only will you smell minty fresh, but you’ll feel better too. This oil has a cooling effect on the brain, which removes stress on our cognitive center.
Five minutes: Eat a healthy snack.
Grab a handful of almonds, walnuts or sunflower seeds. Research shows that sometimes, just eating something crunchy can help you de-stress. Plus, these snacks can lower blood pressure and produce dopamine, a neurotransmitter in the brain associated with pleasure.
To satisfy your sweet tooth, reach for some dark chocolate. Sue Moores, a nutritionist for Kowalski’s Markets, says eating small amounts of this yummy snack each day can reduce levels of cortisol, one of the main stress hormones produced in the body. She also notes it’s important to eat that chocolate while you step away from your desk. Give yourself a five-minute break to refresh.
Ten minutes: Brew some tea.
Brewing tea packs a one-two punch against stress. First, simply the act of preparing it provides a preoccupation for our minds and keeps our hands busy. Second, the theanine in black and green tea can help reduce anxiety, Moores says. Theanine, an amino acid found in tea, can also improve cognition and boost mood and cognitive performance.
Twenty minutes: Meditate and breathe deeply.
“Take a few deep breaths,” Dr. Renee Penticoff, licensed clinical psychologist, says. “That calms us down and increases endorphins in our brain, which in turn, makes us happier and less stressed.” Deep breathing and meditating takes only 15 to 20 minutes, which is possible even in a packed day. And, the price tag is budget-friendly; all you need is some quiet space.
Thirty minutes: Get moving.
If you have just 30 minutes and want a powerful workout, try Jillian Michaels Bodyshred, offered at the Woodbury YMCA. Sam Zumdahl, senior fitness director at the Y, says this non-stop interval workout combines strength, cardio and abs to shred fat, define muscle and of course, relieve stress. Dr. Penticoff also touts the importance of group exercise. “It’s social and motivating,” she says.
Forty-five minutes: Try downward dog.
Studies have found that consistent yoga practice improves depression and leads to a significant increase in serotonin levels. Zumdahl raves about fitness yoga, a 45-minute class at the Y that draws awareness to the body through breathing, balance and flexibility.
One hour: Get a massage.
Everyone loves a massage; it’s carving out the 60 minutes that can be tough. But, the benefits are worth it. For thousands of years, touch has been used as a stress reliever. The Chinese used massage to open blocked energy channels. So, treat yourself and your body and mind will thank you. A massage can relax tense muscles, reduce pain and improve circulation.
