Exercises To Calm Your Anxious Thoughts
I think the biggest thing that’s important at this time, is time for yourself. And that might be hard to get if you're on your own with the kids but somewhere in your day you need try and find that “ you time".”
Try to set aside 20-30 mins whether first thing in the morning or last thing at night to do a few calming exercises that allow you to re-center yourself and focus on how you are feeling.
Deep Breathing: Deep breathing exercises can activate the body's relaxation response and help reduce stress. Find a quiet place to sit or lie down comfortably. Take a slow, deep breath in through your nose, allowing your abdomen to expand. Hold the breath for a few seconds, then exhale slowly through your mouth. Repeat this several times, focusing on your breath and letting go of tension with each exhale.
Yoga: Yoga combines physical movement, stretching, and deep breathing, making it an excellent exercise for stress relief. It promotes relaxation, improves flexibility, and helps calm the mind. Consider practicing gentle yoga poses such as Child's Pose, Cat-Cow, and Legs-Up-The-Wall pose to relax your body and mind.
Cardiovascular Exercise: Engaging in cardiovascular exercises, such as brisk walking, jogging, or cycling, can help release endorphins, which are natural mood enhancers. Regular aerobic exercise also helps reduce anxiety and improve overall well-being. Aim for at least 30 minutes of moderate-intensity cardiovascular exercise most days of the week.
Mindful Walking: Take a break from your usual environment and go for a mindful walk outdoors. As you walk, pay attention to your surroundings, the sensation of your feet hitting the ground, and the rhythm of your breath. Engaging your senses and focusing on the present moment can help shift your focus away from stressors and promote relaxation.
Tai Chi or Qigong: These ancient Chinese practices combine slow, flowing movements with deep breathing and mindfulness. Tai Chi and Qigong have been shown to reduce stress, improve balance, and enhance overall physical and mental well-being. Look for local classes or online resources to get started.
Remember, it's important to choose exercises that you enjoy and that suit your fitness level. Regular physical activity, combined with proper rest and self-care, can significantly help reduce stress and improve your overall resilience.