Long-Term Stress: Simple Self-Care Methods for Real Relief
As many of you know, my mother faced a long illness, and she passed away on November 1. Navigating this challenging time has taught me firsthand how crucial self-care is when managing the weight of long-term stress.
What does that mean for others who have been carrying stress for an extended period?
We’ve all experienced it—that relentless pressure that doesn’t seem to let up. Whether it stems from work demands, personal hardships, or the weight of the world’s uncertainties, prolonged stress can sap your energy, stifle creativity, and dim your joy. The silver lining?
There are simple, effective self-care methods you can embrace to find your calm and restore a sense of balance.
Why Self-Care Matters
Long-term stress takes a toll on your body and mind. It disrupts your sleep, affects your relationships, and can even weaken your immune system. Incorporating self-care into your routine isn’t selfish—it’s necessary. When you nurture yourself, you can show up better in every area of your life.
Here are some self-care methods to help you manage stress and foster resilience:
1. Tongue up breathing
Deep breathing is a cornerstone of stress relief. When you feel overwhelmed, try this simple exercise:
• Breathing: Inhale in with you tongue up on the roof of the mouth for a count of 4 and exhale slowly with pursed lips for 8. Repeat for 3-5 minutes.
This technique calms your nervous system, reduces your heart rate, and centers your mind.
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2. Shake It Off
When animals experience stress, they instinctively shake it off to release tension. You can do the same:
• Stand up, shake your arms, legs, and shoulders for 1-2 minutes.
• Focus on letting go of any stagnant energy or frustration.
This practice is great for resetting your mood quickly. A personal favourite of mine as my dogs remind
me whenever they shake it off daily.
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3. Movement Therapy
Exercise is a proven stress-reliever, but it doesn’t have to be intense.
• Take a walk in nature. Being outdoors connects you to something larger and reduces cortisol levels.
• Try Tai Chi or dancing—gentle, rhythmic movements can calm your mind and boost endorphins.
This is one of my clients and my go to's. Once we start doing some movement we calm right down.
We feel great afterwards as well. The endorphins don't vanish right away.
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4. The Power of Stillness
Sometimes, the best way to combat stress is to stop and just be.
• Find a quiet spot, close your eyes, and simply listen to your breath or the sounds around you.
A beach getaway for the day to sit or walk while listening to the waves. Such a great way to de-stress.
Or an app with the ocean waves. What is your favourite sound for stillness?
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5. Reconnect with Joy
Stress often makes us forget what brings us joy. Reignite that spark by:
• Painting, sketching, or trying a new creative hobby.
• Spending time with loved ones or pets.
• Watching or reading something that makes you laugh.
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6. Stretch and Unwind
Long periods of stress can tighten your muscles, leading to tension and discomfort.
• Try a few yoga poses like Child’s Pose, Cat-Cow, or a gentle forward fold to relax your spine and shoulders.
• Incorporate stretching into your morning or evening routine to release physical stress and improve flexibility.
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7.Engage Your Senses
Engaging your senses can ground you in the present moment.
• Light a calming candle or use essential oils like lavender or eucalyptus.
• Listen to soothing music or sounds of nature.
• Sip a warm herbal tea and savor the taste mindfully.
• Stand and feel the pressure on your feet. Connect to the ground.
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8. Embrace the Art of Saying No
Overcommitting is a surefire way to increase stress. Practice saying no to things that don’t align with your priorities.
• Tip: Start with a kind, firm response like, “I appreciate the invitation, but I need to prioritize my well-being right now.”
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9. Create a Daily Ritual
A consistent ritual anchors your day and gives you something to look forward to. Ideas include:
• Journaling for 5 minutes each morning to set intentions or reflect on gratitude.
• Ending your day with 10 minutes of reading or a hot bath.
• Practicing a simple evening wind-down routine with calming tea and deep breathing.
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10. Get Help When You Need It
Sometimes, self-care isn’t enough on its own. Seeking support from a therapist, counselor, or coach can make a world of difference in managing long-term stress.
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Remember: Small Steps Add Up
You don’t have to do everything at once. Choose one or two practices to start with and build from there. Self-care is about progress, not perfection. By incorporating even a few of these habits, you’ll create space for more calm, balance, and creativity in your life. As you do these self-care activities, be kind to yourself and celebrate you wins as you start on your journey of "Becoming Whole".
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Which of these self-care methods will you try this week? Hit reply or share in the comments—I’d love to hear your thoughts!
If you’re looking for guided practices and stress-relief tools, check out my Becoming Whole programs or schedule a free consultation to explore personalized support. Let’s take this journey together.
I recently came across this poem which sums up the quandary of finding your tribe. Why is this important in helping to reduce some of the daily stress we are under?
When you have a group of people who are your tribe, you get
1) support – they have information or you do
2) encouragement – accountability helps keep you on track
3) listened to - as they get your ideas or are at lease open to hearing them
4) built in cheerleaders - they cheer you on when you are doing great
5) assistance - help you out when you need a bit of uplifting,
Bonus - the stress of the day, week, or month gets less. You can take a breath, collect your thoughts, and get back on track. In business, you do about 7X better with a tribe than without one. In life, it is probably about the same result - I will need to do some research on this.
FIND YOUR PEOPLE
They are out there you know,
waiting to be found or even just to be seen,
perhaps they are hiding in plain sight?
When you do find them,
they will like you, on impact,
just as you are,
because they are ‘your’ people.
How will you know when you come across them?
It’s a little fizz,
a tiny little spark of something,
that zips unseen between you.
A soul recognizing another.
Stop trying to be liked,
by those who don’t see your worth,
chances are they never will.
Find your people,
they are out there you know,
and they need you too.
Donna Ashworth
From I Wish I Knew: The uplifting Sunday Times bestseller https://amzn.eu/d/fXuUdAV
Art by Kelly's Art From the Soul
