#10 Easy Ways for #Moms to #De-Stress

“Parenting is a marathon covering decades,” said Dr. Cynthia Ackrill, a stress expert, speaker and coach on the board of the American Institute of Stress. “Unless you take time to de-stress, you will burn out.” Burned-out moms are unable to be there completely for their family, and their mental, physical, emotional and spiritual health pay a toll. The key to de-stressing, explained Ackrill, is to replenish all aspects of your health. And keep a sense of humor — even when you can’t remember if you brushed your teeth.

1. Self Massage

   If you notice stress mounting, administer a simple self massage to calm down quickly. You don’t need anyone else around to help you out, though you ought never turn down a helping hand! While massaging, focus on areas that hold tension, such as your neck or back. “Massaging will calm down the nervous system and calm down ‘monkey mind,’ ” said Denise Baron, the in-house expert on Women’s Health Wellness with Judy Moon & Associates. She said massages also release oxytocin, a powerful hormone that makes you feel happy.

2. Repeat a Mantra

   Choose a word, mantra or positive image and conjure it up any time you feel overwhelmed, stressed or upset. Repeat the phrase or focus on that image until you calm down. Some people have a tangible object they focus on, such as a Buddha figurine, painting or religious symbol. “This can be very powerful,” said Ackrill. “[Your mantra or image] can be based in your intention of how you want to be in this life — such as ‘live with grace’ — or whatever gives you back your mindfulness.”

3. Walking and Fresh Air

   Sometimes all it takes to de-stress is a peaceful, 15-minute stroll around the block or through your favorite park. “Allow yourself to experience the walk fully by listening to the birds singing and focusing on the seasons,” said Stacia Pierce, an award-winning life coach and CEO of Ultimate Lifestyle Enterprises. Alternatively, sitting in a quiet garden or on your front porch — away from indoor noises and stresses — can ease your mind.

4. Calming or Educational Podcast

   “Download a free podcast or guided visualization on your phone,” recommended Ackrill, who said these range from very short to long. “Taking just a few moments to close your eyes and be guided to a calmer state can boost your energy and brain power quickly. The more you repeat the better.” To retain a stress-free state, make a habit out of this by setting aside time every day around the same time. Maybe it’s the dessert to your lunch?

5. Plan Your Day

   “Stress often is a result of rushing and feeling out of control,” said Pierce. From the tiniest details — such as what you’ll wear to what you’re making for dinner — to large-scale work or parental duties, you can gain control of your life by writing it all out the night before. The more control you have, the less stress you’ll experience. Prepare mentally by taking a few moments to meditate, Pierce said. “Stretch, breathe in deeply, let it out slowly and see yourself having a calm day,” she said.

6. Daily Exercise

   “Exercise — not the compulsive, brutal, masochistic type, but regular movement of any type — is a powerful stress reliever,” Ackrill said. “It builds resilience mentally, emotionally and physically.” She explained that humans were designed to move and that they even learn better when they’re moving. To make your exercise more fun, put on your favorite music, involve the family or friends or give yourself a small treat, such as hot tea, when you’ve finished.

7. Reduce Obligations

   Write down all your daily, weekly and monthly stresses, as well as your time and energy commitments. Then cross off the unnecessary obligations you can — and want — to cut out of your life. “I encourage everyone to commit to a meeting with herself to come up with a long-term strategy,” said Ackrill. Once you identify the extraneous obligations that stress you out, you’ll be able to eliminate them. This frees up more of your time that gives you more opportunity to do the things you actually enjoy.

8. Nourish Your Body

   

   Click this image for more tips on good nutrition.

   Think of eating as nurturing yourself. By fueling up with foods that sustain you all day, you’ll have more energy for your tasks. The more energy you have — and the better you feel — the less stressed you’ll be. “We need to have the proper building blocks to create the billions of electrical and chemical reactions it takes for us to function,” Ackrill said. A good rule of thumb is to eat “real foods,” or raw ingredients. If you don’t recognize the ingredient, there’s probably a better food option.

9. Mindful Breathing

   For another quick way to de-stress, Ackrill suggested breath work. “Whenever you bring your attention to your breath and mindfully lengthen it, especially your exhale, there are feedback mechanisms that calm the brain and your physiology,” she said. Try breathing in for four seconds, hold for seven seconds and then breathe out for eight seconds. Repeat eight times.

10. Active Relaxation

    Schedule in 30 minutes every day for an “active relaxation” activity. “That doesn’t include just plopping in front of ‘The Bachelor,’ ” says Ackrill. Active relaxation activities engage both the mind and the body in relaxation, which improves resilience and relieves stress. Options include yoga, meditation and mindful reading.