Taking time for yourself every day is not an indulgence; it is a necessary strategy to have a well-stocked toolbox when stress hits.<\/p>\n
\u201cWhen we have a routine that includes \u2018me time\u2019 throughout the day, we can pull from those coping mechanisms we already know how to use when daily stress does hit us,\u201d says Rachel Goldman, Ph.D., Clinical Assistant Professor of Psychiatry at NYU School of Medicine.<\/p>\n
Goldman suggests having at least three go-to behaviors to use and practice at times when you\u2019re not stressed out. \u201cAt least one should be 100% you \u2013 something that is totally in your control,\u201d she says. Also at least one should be doable anywhere and at any time. Maybe running is your \u201cme time,\u201d but it may not always be possible to stop what you\u2019re doing and go for a run.<\/p>\n
Here are Goldman\u2019s top tips for cultivating mindful moments:<\/p>\n
Diaphragmatic breathing.<\/strong> Anyone can do this at anytime, anywhere. To practice, lie down on your back with your knees bent, with one hand on your abdomen and one on your upper chest. Breathe in through your nose so that your stomach \u2013 not your chest \u2013 rises, then tighten your stomach muscles and exhale slowly through your mouth. Goldman recommends practicing first thing in the morning and before you go to bed.<\/p>\n Use imagery.<\/strong> \u201cIt sounds silly, but try imagining an orange \u2013 you\u2019re peeling the orange, you can see it, smell it and feel it,\u201d she says. No matter what the imagery is, focus on something that engages all your senses. Ask yourself what you\u2019re seeing and feeling. Once you lock it in, you can use it when stress hits, such as when you\u2019re stuck in holiday traffic or last-minute shopping.<\/p>\n Change your location.<\/strong> If you find your stress level rising as your home fills with extended relatives or during a long day of work, try changing your environment. \u201cIt could be a matter of just a few minutes,\u201d says Goldman. Just stepping outside for one minute or changing rooms can help alleviate stress.<\/p>\n Mind your routine.<\/strong> The bustle of the holidays means that routines fall by the wayside, but this is a time when it\u2019s more important than ever to keep the part of your routine you can control. This includes eating whole foods throughout the day so that if stress hits, you will not be confusing psychological hunger with real hunger, says Goldman. \u201cDuring the holidays, we often put ourselves last,\u201d she adds, \u201cbut we need put ourselves first during stressful times.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":" Taking time for yourself every day is not an indulgence; it is a necessary strategy to have a well-stocked toolbox when stress hits. \u201cWhen we have a routine that includes \u2018me time\u2019 throughout the day, we can pull from those coping mechanisms we already know how to use when daily stress does hit us,\u201d says […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[55,56],"tags":[198,354,151,145,199],"class_list":["post-15375","post","type-post","status-publish","format-standard","hentry","category-mind-and-spirit-ca","category-mindful-living-ca","tag-healthy-living","tag-meditation","tag-mindful-living","tag-mindfulness","tag-self-improvement"],"acf":[],"yoast_head":"\r\n