Feeling stressed, worried, anxious? Not knowing what the future will bring and living an altered lifestyle has greatly increased those feelings in most of us. Now more than ever we need to develop habits of self care. Lets look at some self care strategies that may be helpful in reducing stress, worry, and anxiety. Most of the following tips cost nothing but your effort to implement them.

• MASSAGE

Before Covid 19 ran rampant I would visit my chiropractors office for a spinal adjustment and massage. Now I have had to resort to stretching and self massage. For all the single folk I am going to share with you ways you can perform a self massage. To give yourself a back rub stand against a wall and place a tennis ball between your shoulder blades. Gently bend your knees moving the ball up and down your back. To massage the neck area, clasp your hands behind your head and make small deep circles with your thumbs. For release of facial tension try rubbing your forehead and jaws with your fingers.

• THE POWER OF FLOWERS

Fresh cut flowers from a store or your yard can instantly put you at ease. This may be because of their beauty or a strong link to happier events. Choose colorful and scented flowers and place them throughout your home.

• GET YOUR HANDS DIRTY

I always get excited this time of the year when I am able to plant my garden and grow my own food. I get elated digging in dirt and forget about everything when I am in the garden. If you have no space for a garden you can always do a container garden on a deck or patio area. Some people have no interest in a garden. In that case try investing in a few houseplants. Taking care of them will help you feel more relaxed than the same amount of time spent on a computer or phone. Caring for plants offer a calming connection that soothes your nervous system and helps lower your blood pressure.

• TAKE TECH TIME OUT

It is always good to connect with others especially now that we cannot be together. However smartphones, tablets, and laptops make it hard to get a break. To relax and recharge unplug even for a short while. Put away all screens for an hour and use that time to relax instead.

• TAP INTO TEA

Sipping a cup of black or green tea can decrease tension and improve your mood. Its not really clear why but the smell, taste, and warmth of tea along with its active ingredients seem to play a part. Some herbal teas such as chamomile can reduce your anxiety. I recently discovered a company called Black Momma Vodka. The same company also sells a variety of organic teas.

• WARM BATH

The warmth of bath water widens the blood vessels and improves blood flow throughout your body. This helps you to relax. People who bathe on a regular basis feel less stress and even smile more. The rise and fall of your body temperature induces sleep so a good time to bathe is right before bed. Moisturize when you get out of the tub.

• CONNECT WITH PEOPLE

You may not be able to get together right now but having a support system of friends and family is proven to handle stress and lift your mood. Make time to call, text, or email friends and family. Being a little old fashioned I often send a card to let people know I am thinking of them. However you choose to connect it helps to find out how they are doing and you get out of your head by listening to what is going on in their life.

• NAP TIME

Believe it or not taking a short midday snooze can decrease tension and boost your mood. If you sleep less than 7 hours at night or your energy level lags after lunch a good nap is what you need. Closing your eyes in a darkened environment for 20 minutes will leave you refreshed and more alert when you awake. Nap longer than that and you will wake up groggy.

• GET OUTSIDE

I live in the city but it is what I like to refer to as city country city. There are wooded areas all around me, in fact my street dead ends into a wooded area. Three times a week I arise at six am and take a 45 minute walk. Just spending 20 minutes in nature, a park or even your backyard can help distract you from negative thoughts. The calming sounds you hear can help decrease your blood pressure.

• DESTRESS WITH MUSIC

Relaxing music has a direct effect on your nervous system. It slows your heart rate, your breathing, and decreases your blood pressure. As well it signals your muscles to soften. Choose music you love. If you can’t decide try classical, folk, or jazz songs. They have a rhythm between 60 – 80 beats per minute that helps calm your body.

• SOOTHE WITH SCENT

Lavender, vanilla, and jasmine are a few options to send a smell based chill out to your nervous system. Put a few drops of scented oil into a diffuser or spray bottle filled with water. You can also look for incense and candles made with scents you are fond of. If you use a lighted candle make sure you put it out before drifting off to sleep. Also if you have pets check with your Vet as some oils are toxic to animals.

• MEDITATION

Meditation is a wonderful way to relax your mind and body. No you don’t have to be like a Buddhist Monk. Simply sitting or lying quietly, breathing in through your nose and out through your mouth will relax your mind and body. The trick is to concentrate on the rhythm of your breathing. Try just 10 minutes initially and then gradually increase the time. There are many guided meditations on You Tube to help you get started.

Now is the time more than ever to take care of yourself. No one knows what the future will look like but you can help yourself to be mentally ready to face whatever is coming our way.