Hello dear,
Welcome to March, the first quarter of the year is slowly ending, it’s around that time where we start to check on how we are moving.
I am in a position where I am working on slowing things down and being more mindful of what I commit to. There have been some exciting opportunities I let go of to be able to honor the pace I desire for this time. It hasn’t been easy but I feel like this period requires some attention. How are you?
Stress is an inevitable part of life, but how we manage it makes all the difference. Whether it’s work deadlines, financial pressures, or personal struggles, stress can take a toll on your mental and physical health if left unchecked.
Fortunately, incorporating small, intentional habits into your daily routine can help you stay calm, focused, and resilient. I am constantly learning and relearning and unlearning the habits of stress and letting them go. Our culture encourages us to push for more, be more productive, get busy and busy, but we must put up a fight for peace and rest.
In the event that you have not seen my old blog posts on stress, feel free to read any of the following blog posts and please remember to share with your friends and family.
- Parental stress and how to manage it
- Workplace Stress Management: Resources to help you manage Stress at Work
- Holiday: Stressed or Blessed
In this week’s blog, we’ll explore practical, everyday strategies to manage stress effectively and improve your overall well-being.
The goal is to find things you can gradually incorporate into everyday life, without much friction. Think about things that are: easy to do/linked to existing habits/reduced barriers to achieving them.
1. Start Your Day with Mindfulness
How you begin your day sets the tone for the rest of it. How you wake up matters, consider what your alarm music is, consider what time you want to wake up and give yourself ample time to wake up and start the day slowly. Instead of immediately checking your phone or rushing into tasks, take a few moments to be present. Pray, talk to your partner, wake kids gently.
🌿 Try This:
✔️ Spend 5–10 minutes meditating or deep breathing.
✔️ Set a positive intention for the day.
✔️ Practice gratitude by listing three things you’re thankful for.
Mindfulness reduces anxiety, enhances focus, and helps you navigate stress with a clear mind. It is a step in the direction of being conscious of your actions and the consequences of them.
2. Move Your Body Regularly
Exercise is one of the best stress-busters. Physical activity releases endorphins—your brain’s natural feel-good chemicals—helping to improve your mood and reduce tension.
🏃 Try This:
✔️ Go for a 15-minute walk outdoors, stand outside or have lunch outdoors at work
✔️ Stretch to release tension.
✔️ Engage in a fun activity like dancing or cycling.
You don’t need an intense workout; even small movements throughout the day can make a big difference.
3. Practice Deep Breathing
When stress hits, your breathing often becomes shallow, which can heighten feelings of panic. Deep breathing techniques help activate your body’s relaxation response.
🌬 Try This:
✔️ 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
✔️ Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
✔️ Simply take slow, deep breaths when feeling overwhelmed.
These techniques are quick, effective, and can be done anywhere.
4. Take Breaks Throughout the Day
Pushing through stress without pausing only leads to burnout. Regular breaks help refresh your mind and boost productivity.
🕒 Try This:
✔️ Use the Pomodoro Technique—work for 25 minutes, then take a 5-minute break.
✔️ Step outside for fresh air and a mental reset.
✔️ Engage in a non-work activity, like stretching or listening to music.
Short breaks allow you to return to your tasks with renewed energy.
5. Nourish Your Body with Healthy Food
What you eat affects how you feel. A diet rich in whole foods can help stabilize your mood and energy levels. Food is medicine, don’t eat unconsciously, take time to edit your grocery list so it reflects your goals for your health.
🍎 Try This:
✔️ Reduce caffeine and sugar to avoid energy crashes throughout the day. There are lots of carbs that give you a good gut health and release energy for longer periods.
✔️ Stay hydrated—dehydration can increase stress. Remember how dark your urine was last week? Don’t do that again pls. Drink water!
✔️ Incorporate stress-reducing foods like nuts, leafy greens, and dark chocolate.
A well-balanced diet supports both your mental and physical well-being. Most of us don’t eat a well balanced diet, so please be open to taking multivitamins and other supplements.
6. Set Boundaries
Overcommitting yourself can lead to unnecessary stress. Setting boundaries helps protect your time, health and energy.
🚦 Try This:
✔️ Say “no” to tasks that don’t align with your priorities. Think careful about what aligns with your purposes, what lights you up and what you need to learn.
✔️ Set work-life boundaries (e.g., no emails after work hours). This can be hard if you already don’t have boundaries but it’s possible to start today and create a more structured lifestyle that supports your wellbeing.
✔️ Protect your personal time for relaxation and self-care. Make a plan on how you spend your relaxation time.
Respecting your limits prevents stress from accumulating and you avoid burnout.
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7. Get Quality Sleep
Lack of sleep makes stress feel more intense and harder to manage. Prioritizing rest helps your body recover and handle challenges better. Rest is a major part of productivity..it is in rest your best creative ideas come, where you best spiritual insights come too.
🛏 Try This:
✔️ Establish a relaxing nighttime routine. Some people, have dinner, shower, pick up a book and dim the lights.
✔️ Avoid screens at least 30 minutes before bed.
✔️ Keep a consistent sleep schedule, even on weekends. Using a sleep monitor helps you see an objective monitoring of your own sleep quality. Quality over Quantity is the key.
Deep, restful sleep is essential for emotional resilience.
8. Connect with Loved Ones
Social support is a powerful stress reliever. Talking to a trusted friend, family member, or mentor can help put things into perspective.
💬 Try This:
✔️ Schedule time to chat or meet up with loved ones. Use your digital calendars effectively.
✔️ Join a supportive community or group, where you feel respected and safe
✔️ Express your feelings instead of bottling them up. Practise ways to communicate calmly about things that matter to you.
Human connection can bring comfort and reassurance during stressful times. We all crave it.
9. Engage in Activities You Enjoy
Hobbies and creative outlets can provide a mental escape from stress. Doing something you love brings joy and relaxation.
🎨 Try This:
✔️ Read a book, paint, or write in a journal.
✔️ Listen to music or play an instrument.
✔️ Spend time in nature or try gardening, book a walking tour near you
Prioritizing activities that make you happy helps balance the pressures of daily life. There are so many things you can try your hand at, pick one every weekend and see what sticks with you. Invite a friend or two to your adventures.
10. Seek Professional Help When Needed
If stress becomes overwhelming, seeking support from a therapist or counselor can be beneficial. Professional guidance can help you develop coping strategies and address deeper issues.
Final Thoughts: Small Steps, Big Impact
Managing stress doesn’t have to be complicated. By incorporating these simple practices into your daily routine, you can create a life that feels more balanced, peaceful, and fulfilling.
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💡 Which stress-relief practice works best for you? Share in the comments below!
Until next time, stay authentic,
Stay resilient, and continue to honour your needs.
Live wholeheartedly,
Amaka
