1. Create a routine
First and foremost, it’s important to develop a daily routine. Map out your main responsibilities to help envision what your day will look like. In addition to outlining each day’s tasks and goals, don’t forget to implement a routine that includes sleeping well. Not getting a good night’s sleep means your body won’t get the critical recovery period it needs to function each day.
Make sure your routine includes time for yourself. Fill that time up with reading books, studying a new language or taking a course online. Take advantage of these next few weeks to improve yourself, especially now that you’re spending more time at home.
I recommend taking time to set a mindset! “Give thanks, and be grateful, Exercise, Extend a help hand, buy a First Responder Lunch! Meditating allows you to calm your thoughts and give your brain a break. Get your mind to stop thinking of the things you are afraid of, especially in times like now when things are uncertain. Turn on PBS and look up Yoga!
Meditating in the morning allows you to start your day with a clear and calm vision. At night, if racing thoughts keep you from falling asleep or cause you to experience a restless sleep, try simple breathing exercises and meditation to settle the mind and restore your body.
3. Practice visualization
Visualizing your day will help you concentrate and allow you to focus on the good things in your day. It’s a great way to get your mind to focus on positive feelings and thoughts. Visualization also generates energy. Most of us go through the day using a bullish approach, thinking if we work the full eight to 10 hours, we’ll get more done. Instead, productivity goes way down, stress levels go up, and you have very little energy left over for your personal life.
Exercise is a great way to release “feel-good” neurotransmitters in the brain called endorphins, which act as “natural painkillers and mood elevators,” according to Harvard Health. One way to infuse exercise into the workday is to schedule breaks throughout the day such as walking around the office, stretching at your desk or doing a gentle breathing exercise. If you concentrate on work for
60-90 minutes, followed by a brief period of recovery, you can clear the buildup of stress and rejuvenate yourself to get through a long day.
5. Put down your phone
Another element that can cause a higher level of stress is technology. According to a 2019 study our cortisol levels become elevated when our phones are “in sight or nearby” or even when we hear it or “think” we hear it. Yikes I go through three (3) hours of Virtual Training and a New program comes out that says try this instead!
During this time, we’re conducting every aspect of virtual reality! We’re spending more time glued to our phones — while we eat, sit at our desk, socialize and even as we lie in bed before a night’s sleep. To reduce stress, take a mental break, and put down your phone.
Try taking a tech-free lunch or read funny jokes. schedule a 10-15 minute walk without your phone. When this isn’t possible, try to bring nature in by looking at calming photos, or sit by a window with natural light. Research has shown that looking at Funny Nature in Action! This an similar nature environments has helped people lower heart rates and recover from stressful episodes.,