I am starting off my Next Chapter and season two with the continuation of my mental health journey. As a parent and a person, we get so overwhelmed. Overstimulation, stress, anxiety, guilt you name it, we will have it at some point or another. I wanted to share some techniques for coping with these things that have helped me get through. Take all, take one, take two, whatever, but I am telling you it works!! It doesn't have to be an hour a day that you use these tools. It can be on the car ride home, right when you wake up, before you go to bed, stepping away when all of your kids are screaming, hiding in a closet from kids that won't seem to give you a minute. Just find a couple minutes through out your day at least to take care of you!!
If your cup isn't full, no one will fill it for you!! I like the vision of a cup under a water faucet with 5 cups below it. We can fill all the other cups as the water pours and ours still seems to be empty most of the time. OR!! We can fill ours completely up and let it pour into the other ones filling them all equally while yours is still full and overflowing at that. Here are more details about the techniques I use.
Journaling
Journaling is a powerful tool for managing and reducing mental stress. When we write down our thoughts and feelings, we externalize them, allowing us to gain a new perspective and release pent-up emotions. Journaling provides a safe and non-judgmental space to express ourselves honestly and openly. By putting our thoughts on paper, we can better understand the root causes of our stress and identify patterns or triggers. This self-reflection helps us gain clarity and insight into our emotions, leading to a sense of relief and a reduction in stress levels.
In addition to providing a release for our emotions, journaling also helps us organize our thoughts and make sense of our experiences. When we write about our stressors, we can break them down into smaller, more manageable parts. This process of breaking things down and analyzing them can help us find solutions or develop coping strategies. Journaling also allows us to track our progress over time, which can be incredibly empowering. By reviewing past entries, we can see how far we've come and recognize the positive changes we've made in our lives. Overall, journaling is a valuable tool for managing mental stress, providing a sense of clarity, relief, and personal growth.
Breathwork
Breathwork is a powerful practice that can have a profound impact on our mental well-being. By consciously controlling our breath, we can regulate our nervous system and induce a state of calm and relaxation. One example of a breathwork technique is deep belly breathing, also known as diaphragmatic breathing. This involves taking slow, deep breaths, filling the lungs and expanding the belly with each inhale, and exhaling fully. This technique activates the body's relaxation response, reducing stress and anxiety. Another technique is alternate nostril breathing, where you use your fingers to alternate blocking one nostril while inhaling and exhaling through the other. This technique helps balance the left and right hemispheres of the brain, promoting mental clarity and focus. These breathwork techniques can be practiced anytime, anywhere, and can provide immediate relief from mental stress and tension.
In addition to promoting relaxation, breathwork can also help us manage our emotions and improve our mental resilience. One example of a breathwork technique for emotional regulation is the 4-7-8 breath. This technique involves inhaling deeply through the nose for a count of 4, holding the breath for a count of 7, and exhaling slowly through the mouth for a count of 8. This pattern helps activate the body's relaxation response and can be particularly helpful in moments of heightened emotions or stress. Another technique is box breathing, where you inhale for a count of 4, hold the breath for a count of 4, exhale for a count of 4, and hold the breath out for a count of 4. This technique helps bring a sense of balance and stability to the mind, allowing us to respond to challenging situations with clarity and composure. By practicing these breathwork techniques regularly, we can cultivate greater mental well-being and emotional resilience.
Meditation
Meditation is a powerful practice that can have numerous benefits for mental health. One of the key benefits of meditation is its ability to reduce stress and promote relaxation. By focusing on the present moment and cultivating a sense of mindfulness, meditation helps calm the mind and release tension from the body. One type of meditation that is particularly effective for stress reduction is mindfulness meditation. This involves paying attention to the sensations of the breath, bodily sensations, and thoughts without judgment. Another type of meditation that can promote relaxation is loving-kindness meditation. This practice involves generating feelings of love, compassion, and kindness towards oneself and others. By regularly practicing these types of meditation, individuals can experience a greater sense of calm, reduced stress levels, and improved overall mental well-being.
In addition to stress reduction, meditation can also have a positive impact on other aspects of mental health. One of the benefits of meditation is its ability to improve focus and concentration. By training the mind to stay present and redirecting attention to a chosen object of focus, such as the breath or a mantra, meditation enhances cognitive abilities and increases mental clarity. One type of meditation that can enhance focus is concentration meditation. This involves focusing on a single point of attention, such as the breath or a specific object, and gently bringing the mind back whenever it wanders. Another type of meditation that can improve mental health is gratitude meditation. This practice involves reflecting on and expressing gratitude for the positive aspects of one's life. By regularly practicing these types of meditation, individuals can experience improved focus, enhanced cognitive abilities, and a greater sense of gratitude and well-being.
Remember, there are various types of meditation, and it's important to find the ones that resonate with you and your specific needs. Experimenting with different techniques and finding a meditation practice that suits you can lead to greater mental health benefits.
Some of these may sound great and doable and some may seem a bit intimidating. Either way I challenge you to work one or a couple into your every day routine. 5 minutes a day can do a lot of work over a year!!
My Mental health podcast will be out this sunday!! Can't wait to share my journey in more detail with you all!!
