This week it is National Stress Awareness Week and it’s something that is very close to us at Number Nine. We have all felt the effects of stress at some point in our lives, whether it be through work, relationships, personal pressures or through financial stress, and some of us deal with it more often than others.

Next up in our series is about practises you can incorporate into your daily life to help.You can spend as long as you have on any of these tasks, but remember self care comes in a million different forms. It doesn’t just have to be a bubble bath or a face mask, sometimes it’s taking an afternoon off to tackle your to do list that’s been on your mind for a while, or sorting out your finances.

Carve out me time

Give yourself permission to spend a minimum of 10 minutes to do something for YOU. Be it reading, writing, painting your nails, indulging in a face mask, going on a bike ride, having a long hot shower. Try to not get so caught up in the hustle of life that you forget to take care of your own needs. It’s so important to nurture and look after yourself. Nurturing yourself is a necessity, not a luxury. If you include resting, relaxing and having fun in your daily schedule, you’ll be in a better place after recharging your batteries.

Take up yoga or meditation

Techniques like yoga, meditation and deep breathing can activate the body’s natural relaxation response. This is the bodies state of restfulnes that is the opposite to the fight or flight stress response. As you continue to learn and practise these techniques your stress levels will decrease and your mind and body will become calm and centered.

Breathe

It sounds silly, but when do you actually focusing on your breathing? It’s something our bodies to naturally, but when you really focus your mind on your breathing it can make a huge difference with centering yourself and reducing stress.

Move your body

When you’re feeling stressed, the last thing you want to do is get up, changed, and moving. But it really is one of the best things you can do to help relieve the stress. Any type of exercise helps, but try to aim for regular exercise for at least 30 minutes as you’ll get the most benefit from it - this can be a long walk in the park or by the beach, an intense hour session at the gym or a Zumba class. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

Tune in with your body

Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. “Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

Laugh

A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile. - Webmd

Dance

Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!

This blog also has some really interesting information on why bird music is great for relaxation. Check it out here  https://chipperbirds.com/bird-music-for-anxiety/