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5 ON-THE-SPOT SELF-CARE TECHNIQUES TO USE ANYWHERE, ANYTIME

By Jessica Hicks
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Life has a way of throwing us curve balls when we least expect them. Often, when
a stressful moment occurs, we're not in a position to take a pause to reassess
or reframe. We have to soothe ourselves on-the-spot and keep going about our
day. That’s why it’s crucial to have some self-care strategies in our back
pocket that we can deploy anytime, anywhere.

These five in-the-moment techniques will help you catch your breath, keep your
cool, and care for your mind and body while facing even the most stressful of
scenarios.



1. Your manager volunteered you to give a snap presentation.

Often, when we're forced to step out of our comfort zone, we waste our energy
considering the worst-case scenario or thinking back to times in the past when
we’ve made a mistake. Instead of beating yourself up over the
shoulda-coulda-woulda’s of the past, think back to a time when you met a
challenge and crushed it. Focusing on what has gone right instead of dwelling on
what has gone wrong may improve judgment and decision-making for those
struggling with anxiety and depression found University of California, Berkeley
researchers. Keeping a running list of the accomplishments you're most proud of
on your phone and looking at it often may help nudge your memory in a more
positive direction when you’re stuck in a negative-thinking rut.

2. The nitpicking family member who always pushes your buttons just messaged
that they'll be visiting for the weekend.

When hit with a pang of anger or frustration, our first reaction is often to
vent—raising our voice, throwing a few curse words out there, you get the
picture. These behaviors, albeit natural, can actually leave us feeling worse.
Rather than letting the situation get the best of you, try what's known as
cognitive restructuring.

At its most basic level, cognitive restructuring is changing the way you think,
and thus, the way you feel, with more reasonable and adaptable thoughts. Give it
a try by gently redirecting the irritated voice in your head. Instead of
thinking, “I can’t believe they're coming this weekend, I’m so mad I could
scream!” shift your thoughts to be a bit more constructive and compassionate
with a phrase like, “This is a frustrating situation and it's understandable
that I'm upset, but getting angry isn't going to fix anything." By putting your
emotions into perspective, you'll not only realize that you can get through it,
but you may also come up with some solutions to help ease the situation, like
arranging a flurry of activities for your visitors to do to keep them out of
your hair.

3. After taking a few days off from work, you've returned to an overwhelming
email backlog.

An ever-growing inbox may push you into a frenzy of multitasking. But while you
may think that divvying up your focus and attention can help you get several
things done and save time in the long run, the truth is, the human brain isn’t
built to do two (or more) things at once. Stanford University researchers who
studied the effects of multitasking found that we lose efficiency, accuracy, and
sustained attention when switching between tasks.

To effectively tackle your email overload, don’t take on everything as soon as
you open your laptop. Instead, be more intentional with your time and focus by
scheduling blocks on your calendar to read and respond to emails—nothing else.
Dedicating 15- to 30-minute increments of time to clearing out your inbox will
help eliminate distractions and keep you on task.

4. The kids are fighting, the phone is ringing, and dinner is burning on the
stove—too many things are going on at once!

In moments where your fight-or-flight response has been triggered, your breath
will become your best friend. Research has shown that deep breathing has a
positive impact on both mood and stress levels. And, best of all, breathing
exercises are always available—no special equipment or setting necessary.

The University of Michigan Health System recommends belly breathing: Simply sit
or lie flat in a comfortable position, place one hand on your belly and one on
your chest and take a deep breath through your nose. You should feel your belly
pushing your hand outward, while your chest remains relatively still. Then,
breathe out through pursed lips and feel your hand move closer to you as your
belly retracts. Repeat these steps three to 10 more times for maximum calm.

5. You're waiting to hear back on some uncertain news and can’t help focusing on
the worst-case outcome.

No matter what kind of news you’re expecting, no one enjoys playing the waiting
game. One way to help ease your discomfort is to tap into your sense of wonder.
You might think, “My sense of wonder? How can I lean into that in my day-to-day
routine?” University of California, Riverside researchers found that simply
watching an awe-inspiring short video (think: a panoramic YouTube video of a
rain forest or the recording you took of that sunset) is enough to boost your
mood and lessen the stress of waiting.

You May Also Like:

 * 5 Illustrations That Give a Glimpse Into What Anxiety Looks Like
 * The Secret Upside to Stress
 * Your Guide to Getting Through Tough Times



Topics: Mental Health & Happiness, Stress & Anxiety



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