The Best Small Daily Tips To Help Manage Stress

Without the reward of a post-week, poolside margarita, stress can really compound. Especially as September is just as important as a new year, and there’s a lot going on. Add these ten little tricks to your daily schedule to stay stress-free, year round.

1. Morning Rituals

Mornings set the tone for the day. Brew tea, set an intention or move through a quick morning workout. Getting into a daily wake-up routine primes you for the day, making it easier to combat stressful situations.

2. Start Work Right

Before you start your work day create a to-do list of everything you want to accomplish. Visualizing achievable goals helps focus and relax your mind, the perfect way to keep stress away.

3. Decaffeinate

Drinking caffeine can increase your body’s production of cortisol, a stress hormone. Top off your regular coffee with decaf, slowly increasing the ratio of decaf to regular.

4. Mid-Day Move

Dance break anyone? Put on some music and dance around, take a walk, or simply take the stairs! Moving your body pumps up your endorphins, which has serious stress-busting powers.

5. Learn To Say “No”

Work stress comes from accepting too many projects. Learn your limits and how to honestly communicate them with your peers and superiors.

6. Space Out

Daydreaming is the mind’s equivalent to a vacation in Bora Bora. Set a timer for five minutes and let yourself drift.

7. Give Yourself A Mini Hand Massage

Take a break from typing and rub your thumb in a circular motion on the opposite hand’s palm. Use a drop of lavender, a calming essential oil, to make the massage even more relaxing. You can also do this with your ear lobe, a little massage seems to instantly relieve stress. It’s nice.

8. Notice When Stress Is Coming

We all experience stress differently, learn what triggers you and take a moment to relax before each situation. It’s best to catch stressful situations early, says anxiety expert and clinical psychologist Tamar Chansky. “Once stress escalates, it becomes tougher to let it go.” So tell yourself you know it’s coming and be prepared to deal with it.

9. Leave Work At Work

Before leaving for the day revisit your to-do list, cross off all your accomplishments, and make a new list for tomorrow. Feeling prepared can help keep off any stress and allow you leave work at work.

*This article was originally written for and published on Career Girl Daily. Visit the original post here.*

Weekly Workout Diary

Everyone’s workout schedule is different, and after years of being a competitive runner and being part of numerous athletic teams I’ve found that I’m happiest when I’m in the gym 5-6 times a week. I have anxiety and insomnia, and have found that, for me, exercise is medicinal. Even if it’s just a 45 min walk around my neighborhood, it relaxes me, helped me concentrate, helps me sleep, and if my body benefits as much as my mind then why not?

My frequency definitely fluctuates, depending on my schedule and how I’m feeling. (Perfect example, last night I was supposed to log a HIIT workout and felt completely drained after working a 12 hour day, so I took a spontaneous rest day!) but at the very least I log three HIIT workouts a week, every other day.

I mix up what I do every week to get a little more variety, for the below I pulled a random week from my schedule and logged each day at the gym. Regardless of the planning work out I am always very careful about is having a long, slow warm up. I almost always start with 5-10 min of walking, followed by a 10-15 min cardio sesh (depending on my mood). For me, this is the best way to avoid getting nauseous, which is something I’m very prone to as I workout.

Monday

Rest!

Tuesday

Legs HIIT workout | 30 min

WARM UP

  • Walk – 20 min – 4.5 mph
  • Skipping – 2 min

HIIT WORKOUT

Circuit 1 – repeat for 7 min

  • Burpees x10
  • Jump lunge squats x20
  • Knee ups x24
  • Sumo squats x15

REST – 1 min

Circuit 2 – repeat for 7 min

  • Mountain climbers x50
  • Walking lunge x24
  • Reverse lunges x30
  • Jump squats x15

REST – 1:30 min

Repeat Circuits 1 & 2

COOL DOWN

  • Walk – 20 min – 3.5 mph

Wednesday

Walk | 60 min

WALK

I’ve found that one of the best detoxing, post-work exercises you can do is a long walk. After a leg day it’s not always the easiest move to make, but for me those 60 min are a great time to work through any lactic acid from my HIIT work out the day before and clear my head mid-week.

I’ve also found that a long walk can make it easier for me to fall asleep at night!

Thursday

Arms & Abs HIIT workout | 30 min

WARM UP

  • Walk – 5 min – 4 mph
  • Run – 10 min – 7.5 mph
  • Run – 15 min – 8.5 mph

HIIT WORKOUT

Circuit 1 – repeat for 7 min

  • Weight squat & press (15 lbs) x15
  • Tricep dips x15
  • Commandos x24
  • Straight leg jack knife x20

REST – 1 min

Circuit 2 – repeat for 7 min

  • Sit ups x20
  • 4 mountain climbers w/ 1 pushup x15
  • Leg raises x15
  • Lay down push ups x15

REST – 1:30 min

Repeat Circuits 1 & 2

COOL DOWN

  • Walk – 35 min – 3.5 mph

Friday

Run | 45 min

RUN

Little warm-up & stretch, then a slow and easy 45 min to work through the kinks from Thursday’s workout.

Saturday

Full Body HIIT workout | 30 min

WARM UP

  • Walk – 20 min – 4.5 mph
  • Skipping – 2 min

HIIT WORKOUT

Circuit 1 – repeat for 7 min

  • Burpees x10
  • Jump lunge squats x30
  • Lay down push ups x15
  • Sumo squats x15

REST – 1 minute

Circuit 2 – repeat for 7 min

  • 4 mountain climbers w/ 1 pushup x15
  • Straight leg jack knife x20
  • Skipping x2 min
  • Commandos x24

REST – 1:30 min

Repeat Circuits 1 & 2

COOL DOWN

  • Walk – 20 minutes – 4.5 mph

Sunday

Walk | 60+ min

Walked all around DC today, total mileage was somewhere between 7 and 8 miles. Anytime I have an easier workout day planned (with just walking or a light run) I’ll consider a long walk through the city as part of that exercise.

FOLLOW | Best Health & Wellness Instagrams

Having the right motivation every time you log into a social media site can make all the difference between achieving your goals or watching from the side lines. Below are a collection of my favorite accounts, the unmissable abs and lives of tremendous women making awesome moves in the health & wellness community.

Kelsey Wells

@kelseywells

https://www.kelseywells.com/

Follow for daily motivation, workouts anyone can do, and to be inspired by her abs.

Morgan Haley

@findingmorgantyler

https://www.thesouthernyogi.com/

Follow for endless photos of her adorable fur babies, amazing core, and 60 second tutorials that guide your yoga practice.

Demi Bagby

@demibagby

Follow to be amazing by the beast-mode of this pint-sized athlete. Inspirational meets aspirational.

Gina Scarangella

@ginascarangella_

Follow for flips, acrobatics, and to watch a former NFL cheerleader turn NYC into a jungle gym.

PHOTOS COURTESY OF UFLPRO.COM AND THE IGs OF KELSEY WELLS, MORGAN HALEY, DEMI BAGBY, AND GINA SCARANGELLA.

Tgs: #follow #instagram