Crack The Stress Code & Relax
simple tips and healthy hacks to enter the flow state
Keep Calm & Relax
Feeling stressed, overwhelmed or anxious? Well, if your answer is “Yes” then you came to the right place. Because we are about to crack the stress code and find some of the most powerful and effective ways to de-stress, relax and calm an anxious mind. So take a deep breath, switch into “the mindfulness mode” and hold tight.
10 Powerful Ways To Be Chill & Mindful
gratitude
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/selfreflection-1.jpg?fit=300%2C225&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/selfreflection-1.jpg?fit=800%2C600&ssl=1" data-lazy-sizes="(max-width: 800px) 100vw, 800px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">1. Self-reflection
Use self-reflection as a tool to identify what are the main causes of stress in your life and learn how to reduce, manage or even avoid some of them.
Focus on your experience and get a better understanding of your current situation. Ask yourself what is really happening and why you feel stressed out, overwhelmed and anxious. But don’t rush to answer. Pause and ask yourself what is the reason you’re having such a hard time right now. Once you identify the cause of your current state of mind you will be able to address the issue properly. If you’re feeling extremely stressed out and upset all the time there is surely a reason behind. Maybe your overly demanding boss is putting unnecessary pressure on you? Maybe your relationship is on the rocks and you’re trying to fix it? What about your night routine? Are you getting enough sleep and rest? Isn’t that you sacrifice your sleep to accomplish more work in a day and then you drink a little too much coffee in order to be able to make it through the day? Caffeine is a psychoactive drug that can cause stress, anxiety, mood changes, or sleep disturbances and restlessness - to name a few. That’s why you should drink coffee in moderation.
Anyways, take your time and think things through. Use self-reflection and practice self-awareness in order to identify what makes you stressed out, anxious and overwhelmed on a daily basis, then you will know how to deal with it properly.
My Favorite Self-Reflection Books:
2. Spiritual Self-Care
Make space for your spiritual self-care! Create your own sacred place, internal alchemy in order to heal from the negative effects of difficult feelings and emotions. I’m sure that it will come as no surprise to you if I tell you that the best and the healthiest way of practicing spiritual self-care is through mindfulness techniques. Remember that dealing with negative emotions is extremely hard and requires time and patience. However, healing from their negative effects is crucial to our mental and physical health and definitely worth the effort. Start from breathing techniques to regain your focus and silence a bit the intrusive thoughts. Accept every emotion that comes to you with kindness and understanding. Don’t rush, take a deep breath and start your spiritual journey. Open the door to the new realm of possibilities. The real adventure begins where “the really-real world” ends…
exercise for better mental health
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/solidmentalhealth.jpg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/solidmentalhealth.jpg?fit=800%2C533&ssl=1" data-lazy-sizes="(max-width: 800px) 100vw, 800px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">Clutter is evidence of excess.
clean out your clutter
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/07/wecreatemeaning.jpg?fit=198%2C300&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/07/wecreatemeaning.jpg?fit=528%2C800&ssl=1" data-lazy-sizes="(max-width: 528px) 100vw, 528px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">3. Reduction Of Clutter
Your internal world and your external personal space together represent the field of your being. Thus, if your house and workplace is a mess your brain is on the brink of chaos. You cannot navigate your life if you are surrounded by hundreds of post-it stickers, different boxes, dirty dishes, disposable coffee cups, and God knows what else. Mess causes stress, a sense of anxiety and this feeling of just being overwhelmed to all without exception. This means that if you want to relax and put yourself in a positive headspace you need to clear the mental and physical clutter from your life.
I remember one time when I was having lunch with one of my best friends. He was going through a particularly hard time and struggling to cope with severe panic attacks. He was really stressed with his job, his father was diagnosed with diabetes, his relationship with his boyfriend was on the rocks and everything was just adding up. After our lunch, I ask if he could give me a fit home because it started to rain and I didn’t have an umbrella. When I saw his car I could not believe my own eyes. There were different boxes, used towels and handkerchiefs, an old sandwich, dog biscuits on the floor, three pairs of dirty shoes and I am pretty sure that I’ve seen some bugs… (what a surprise!) His car looked like a garbage truck… I’m not even kidding. I remember telling him that I am not surprised that he is extremely anxious if he surrounded himself with all this mess. Because there is not much of a difference between messy external personal space and chaotic mind. If your mind is on the brink of chaos and you live in a complete mess you’re only making it worse for yourself. So if you feel extremely stressed out, severely anxious and overwhelmed you should clean up, clear out the clutter and organize your space. Make your house, workplace and car look presentable and see how your clean environment affects your mental wellbeing.
4. Short Term Goals
I understand it may seem slightly unusual, setting goals when you’re already anxious, stressed out and overwhelmed, but actually, it is a great way to relax and get inspired by your own attitude. Of course, we’re not talking here about long term goals that require a lot of time, commitment and energy but about planning short term. This simple act of setting good short term goals will keep you organized and accountable. Not to mention that you will prevent senselessly and yet so tempting procrastination that could only make your anxiety worse.
So take a couple of deep breaths, refocus your mind and shift to a higher level of consciousness. Release pressure and high expectations about the long term future and focus on a present moment. Then look around yourself and ask yourself what you can accomplish within the next couple of minutes that would improve your current situation. What are the things you could do that would make you feel a little better? Is there anything that announces itself as in the need to be fixed, changed or adjust? If yes, do it! Take advantage of the current situation and enter a flow state.
set smart short-term goals
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/05/timemanagement75.jpg?fit=225%2C300&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/05/timemanagement75.jpg?fit=433%2C577&ssl=1" data-lazy-sizes="(max-width: 433px) 100vw, 433px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">Download Your FREE Printable Worksheets!
workout
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/workout.jpg?fit=243%2C300&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/workout.jpg?fit=600%2C741&ssl=1" data-lazy-sizes="(max-width: 600px) 100vw, 600px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">5. Sweat the Anxiety Out
It is a scientific fact that physical activity stimulates the release of dopamine, norepinephrine, and serotonin, these chemicals that are produced in our brains are directly responsible for our mood. Even a simple 15 min workout can help to clear your mind, relieve stress and set a positive mindset for the rest of the day. I cannot stress this enough: Working out is one of the best ways to get rid of all the accumulated negativity that occupies your mind, body, and spirit.
To tell the truth, since I’ve implemented physical activity in my daily routine I feel much better, more relaxed and less anxious. Of course, I don’t do a 40 minutes cardio every single day immediately I woke up to boost my energy levels and improve my metabolism, but I try to dedicate at least 30 minutes a day for one of my favorites forms of physical activities such as fitness, yoga, pilates or walking. The last one is probably the most effective when it comes to de-stress and reduce anxiety. Mindful walking keeps me grounded, helps me to make up my mind and relieves tension in my mind and body especially after having a stressful day. You should try it!
Having said that, I would like to encourage you to choose a physical activity that you will practice with joy and passion and implement it into your daily routine.
P.S. If you are overly stressed you should try to punch your way out. How? Well, you can get yourself a punching bag (you can stick someone’s photo to it - gosh, it’s so relaxing); hit pillows or mattress with a tennis racket or just using your fists, lie down on your bed and scissor-kick your feet up and down (sounds crazy but it makes feel so good)
6. Emotions Are Contagious
What’s a better way to de-stress, relax and calm your anxious mind if not the presence of your friends? Your own emotions are influenced by the emotional states of others. So when you feel anxious and stressed out call your friend, family member, your co-worker. Talk to someone who you can trust and who will brighten your mood.
Emotions are contagious. Calm presence of other people can easily influence your own state of being. That’s why you should choose your inner circle wisely. You have the power to do that. Find your tribe, your people with whom you have common interests and values, share your joys and sorrow, celebrate your achievements and grow. Listen to your intuition and invite in your life only those people who give you a feeling of belonging, offer emotional support, bring great joy, encourage you and support your life choices. People can inspire you, push you to become a better person, give you hope, empower you to succeed or discredit your ambitions and drill holes under your boat to get it leaking. So choose your friends wisely. People with whom you spend time will bring the best in you or completely break you. They will empower you or distract you from achieving your dreams.
The people you surround yourself with not only shape your reality and perspective but above all determine who you are as a person. So be careful who you share both good and bad news with. Avoid negativity and toxic environment that will only drain your energy. Surround yourself with positive, like-minded people that will bring the best in you and avoid those who have a negative influence on your life. Real friendship is an incredible opportunity to find your true self and grow. While false friends create an extremely conditional relationship without boundaries, feelings of care and respect.
find your tribe
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/findyourtribe.jpg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/findyourtribe.jpg?fit=800%2C533&ssl=1" data-lazy-sizes="(max-width: 800px) 100vw, 800px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">Have you checked my FREE printable workbooks on self-care and prioritizing life? If not, you can DOWNLOAD your 2 FREE workbooks here, just CLICK on the photos!
turn your bathroom in a private spa
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/06/relaxingbath.jpg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/06/relaxingbath.jpg?fit=800%2C533&ssl=1" data-lazy-sizes="(max-width: 800px) 100vw, 800px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">7. Home SPA
Is there any better way to release stress and calm your anxious mind than by taking a relaxing shower or a warm bath? I highly doubt it. To be honest, just thinking about taking an aromatic bath with essential oils and peaceful music makes me feel relax. It’s probably the less expensive and the most rewarding (at the same time) to calm down and relax. No wait, eating my favorite dessert is probably cheaper but considering that I usually eat my dessert while taking a hot bath is a part of the price.
Anyways, if you look for an inexpensive and quite easy way to relax just turn your bathroom into a soothing sanctuary and dive into a wonderful evening of relaxation and guilt-free indulgence. Use your creative potential and set the scene. Create your private spa and wash your tensions and anxieties in the privacy of your home. Trust me relaxing essential oils, soft and relaxing music, scented soap and fluffy towel can work wonders! A hot bath (or shower) will take all the tension from your life.
8. Healing Brain Massage aka ASMR
I am sure you heard about ASMR - this incredible experience of tingling sensation inside your head involuntarily induced by a stimulus. This “low-grade euphoria” or brain orgasm - like some people call it, can be experienced on command or spontaneously. So, if you find your ASMR triggers you will be able to put yourself in this incredibly pleasant feeling in the body every single time you feel down.
Everyone is different and each person has different triggers that’s why you will have to find your ASMR triggers. However, I’ve noticed that most people I know experience ASMR when they listen to a voice that calms them down. So my advice for you is to search for a person with an amazingly soothing voice that will calm your fears, anxiety, or even pain.
It can the voice of your favorite singer, podcaster, your friend that could send you a voice message on Whatsapp for example.
Find the voice that calms you helps you to enter a flow state of mind every time you feel upset and disturbed. When you’re anxious, overwhelmed and stressed out just put some good relaxing music, listen to gentle whispering on Spotify or ASMR podcasts and zoned out.
best podcasts about mental health
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Best Posts About Health & Life Balance:
- 6 Simple Ways To Live A Healthier Lifestyle HERE
- Free Yourself From Unwanted Intrusive Thoughts HERE
- The 20 Unexpected Benefits Of Anxiety HERE
- How To Start Eating Mindfully HERE
- Put Yourself In A Positive Headspace HERE
- 44 Essential Rules For A Happy Life HERE
- The 20 Most Unexpected Benefits Of Anxiety HERE
- It’s Just A Bad Day Not A Bad Life HERE
- Let’s Cultivate “Il Dolce Far Niente” HERE
- 23 Ways To Support Your Friend Or Relative With Their Mental Health HERE
comfort zone
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/flowstate.jpg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/flowstate.jpg?fit=800%2C533&ssl=1" data-lazy-sizes="(max-width: 800px) 100vw, 800px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">9. Enter the "Flow State"
Do you miss your childhood? Wouldn’t it be great to back and re-experienced the best moments of your early life? Maybe you constantly find yourself thinking about days when life was free from worries, adult problems and all of this everyday stress. At times like that, you probably say to yourself, If only time travel were possible…
Well, technically it’s quite possible. So take a deep breath, make yourself comfortable, close your eyes, let yourself go and project yourself into the past. Let your imagination run wild and get in the flow state of mind. Find your activity that sparks your flow. Refocus your focus on something fun and creative that will make you lose track of time. Engage in an activity that will spark your flow and unlock your creative potential. Engage in an activity that will make you lose track of time. Focus like a ninja on something relaxing and enjoyable but also creative. Try to think like a child again! Paint using your hands, build sandcastles, invent your own game, dance like no one’s watching, laugh your head off, indulge in chocolate dessert. Suspend your judgment, bail on the fear of rejection, failure, judgment, and possibility of making mistakes and let your imagination run away with you. Just zoned out.
10. Nature Is The Best Medicine
Nature heals us. It is a scientific fact that even passively experiencing nature by looking out through the window at trees and plants or listening to the sounds of nature can easily improve physical health and mental wellbeing. That’s why there are gardens located in hospitals and other healthcare facilities because even passive contact with nature helps patients with the healing process and drastically increases staff satisfaction.
We are creatures of nature. We are one with nature. While concrete jungle provides you with incredible opportunities it will never replace authentic and spiritual contact with nature. That’s why every single time we spend too much time in a closed environment we feel trapped, anxious and overwhelmed by this closed space. Spending to much time inside in artificial light can really make you feel miserable. It happens because as creatures of nature we need to maintain or recreate a relationship with Mother Earth. We need to walk barefoot in the grass or sand because it is what grounds us. We should let ourselves sit in the sun and listen to the wind to relax and detach ourselves a bit from industrial civilization. We shouldn’t always hide from the sun because it’s the major source of Vitamin D which itself is responsible for many important body functions (bone, teeth, heart, lunges health - to name a few).
Nature is the best medicine. So write yourself a prescription for nature, go outside, hug a tree, feel the warmth of the sun on your face and enjoy the feeling of grass on the soles of our feet. Go outside and feel the healing force of nature.
Nature heals us.
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/nature.jpg?fit=225%2C300&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2019/08/nature.jpg?fit=600%2C800&ssl=1" data-lazy-sizes="(max-width: 600px) 100vw, 600px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">P.S.
Stay Positive
Be Mindful
Relax and Zoned out…
ox Kate
