As caregivers, we sometimes forget our own needs or have a difficult time prioritizing the importance of self-care. Finding time to get out of the house can feel like a barrier to getting some “me time.” Fortunately, there are many different ways to relax and melt away stress from the comfort of your own home!
Do a quick exercise or stretch: Even just quick bursts of movement get your heart rate up, which activates several neurotransmitters in the brain that help boost your mood. Get moving outside for added benefits of fresh air and Vitamin D.
Work with your hands: Work on a craft, bake a dessert, complete a puzzle, or even sort out your change jar. Activating your senses is a way to stay grounded.
Give yourself a massage: Your body is filled with pressure points that can hold onto tension. Work those out yourself! Some good spots are that big, ropy muscle at the front of your neck, your shoulders, the hinge of your jaw, and pressure points in the palm of your hand.
Engage your mind: When you’re stressed, your brain may be saying “We’ve got a problem to solve,” so it keeps spinning. Try organizing a kitchen drawer or solving a crossword puzzle. Give your mind a task to focus on.
Take a bath or hot shower: Changing your body temperature helps your senses slow down. Add in some other calming sensory stimulants like essential oils, fragrant soap, or relaxing music.
Meditate: Consciously breathing slowly for even 2 minutes has been shown in research by the American Institute of Stress to have calming effects on the central nervous and cardiovascular systems. Belly breathing, specifically, may improve attention, mood, and levels of the stress hormone, cortisol.
Doodle: You don’t need to be an artist; just put the pen to the paper and let loose. Pick up an adult coloring book and a pack of colored pencils for another stress-reducing activity.
Journal: One way to handle stress is to write things down. One approach is recording what your stressed about, another is to journal about what you’re grateful for. Try creating a “Gratitude Sandwich.” Sandwich one thing that is going wrong between two things that you are grateful for. Write them down or say them out loud to really focus on the good things in your life.
Contact ADRC at (920) 448-4300 to learn about other caregiver resources and classes that are available to you!
