07/24/2025
🌿 Daily Practices to Manage Stress
1. Deep Breathing & Grounding
• Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8.
• Use grounding exercises (e.g., 5-4-3-2-1 technique) to stay present.
2. Move Your Body
• Even 10–15 minutes of walking, stretching, or dancing can release tension and increase endorphins.
3. Prioritize Sleep
• Aim for 7–9 hours. Create a relaxing bedtime routine (no screens 30 mins before bed).
4. Eat Mindfully
• Fuel your body with balanced meals. Avoid skipping meals or excessive caffeine/sugar.
5. Practice Saying “No”
• Protect your time and energy. Boundaries reduce burnout
🧠 Mental & Emotional Resilience
1. Reframe Negative Thoughts
• Ask yourself: “Is this thought true, helpful, or kind?”
2. Stay Connected
• Talk to a trusted friend, family member, or therapist. Isolation increases stress.
3. Journal or Brain Dump
• Writing helps you release worries and make sense of emotions.
4. Limit Media Intake
• Too much news or social scrolling can overstimulate and exhaust your mind.
✨ Coping Tools for High-Stress Moments
1. Box Breathing
• Inhale 4s → Hold 4s → Exhale 4s → Hold 4s — repeat 4 times.
2. Use a “Worry Window”
• Set 15 minutes a day to acknowledge stressors. Outside that time, gently refocus.
3. Progressive Muscle Relaxation
• Tense and release muscles from head to toe to relax your body.
