Save your Sanity- A Guide to Dealing with Stress in Difficult Times

Alright, so the year is 2020… and stress just might be at an all-time high for many of us. Aside from the pandemic (remember when we thought it was no big deal?), we’ve had to deal with murder hornets, stock market issues, the death of some of our favorite celebrities, wildfires… Yeah. I don’t know about you, but I’m over it.

But in times like these, we learn quickly whether we handle stress well or not; for me and many others like me, it was a huge wake-up call to the realities of mental health. So when it all goes awry and you’re left in the dust, it’s great to have a system in place to combat the dark and negative thoughts that come along; that’s why we’re going to help you find peace within. We’ve focused on five simple steps that will help you take control of your thoughts and turn that negative mindset into something positive. 

 

Step One: Acknowledge your Gratitude

Alrighty folks, the first step in loving your life and feeling the pressure lift is arguably the most important step, and it can be the hardest to do: start noticing all of the little things you already have to be thankful for. As little as it might be, acknowledging the things you're grateful for is a wonderful way to de-stress; this simple shift in mindset- from negative to positive- is the first and most essential step in the fight against anxiety. 

You can get started by making time to take this first step at the beginning of each week; this will take five to ten minutes, at the most. Take a second to close your eyes and think about your life; what is it that brings you joy and hope every day? Is it your family having dinner together? Is it your dog jumping up next to you to cuddle? Is it the forecast that predicts beautiful, sunny weather? Once you pinpoint these things you’re grateful for, write down three of these little gratitudes or celebrations and go over them each evening before going to bed. When you begin to feel overwhelmed, repeat them in your head; focus on these silver linings, and know that whatever it is that’s weighing you down is not permanent. 

Step Two: Make Time for Meditation 

Alright, you know what you’re thankful for, but you still feel completely overwhelmed by the barrage of bad news that you hear every day. When life gets a little bit overwhelming, nothing can be more helpful than taking a second to breathe and re-focus yourself; this can help you look at the situation through a new, calm lens. Meditation is a great way to get to this place of peace and center yourself. 

To get started with meditation, download and use an app like Headspace or Calm to help guide your journey. The guided meditations in these apps are short and helpful. If you’re uninterested in using an app or participating in guided meditation, you can also just take ten minutes of your day to sit in mindfulness; close your eyes and allow yourself to focus on breathing deeply. The purpose of this is not to control your breath, but rather to listen to the rhythm of your natural breathing and the demands of your body. If the mind begins to wander, as it tends to do, focus back in on your breathing and the moment at hand. With more and more practice, you will find that the task of focusing on the present moment and tuning out distractions comes more and more naturally, allowing you to truly experience the many ways mindfulness meditation can improve your life.

Step Three: Recite Affirmations 

If you find that all this stress and anxiety has your self-love at an all-time-low, this one is for you. Listen up: you are ALREADY an incredible, goal-crushing goddess, and you NEED to know it! This step is all about getting it into your head that you are already everything you’ve ever wanted to be; you just need to believe it and step into your truth. 

Once again, you’re going to sit down at the start of each week, and determine what you’re struggling with. Maybe you’re feeling weak or you’re feeling lazy; pinpoint what it is that’s weighing you down. Once you’ve determined what you’re struggling with, step into your truth. You aren’t lazy; you’re a motivated, determined woman who’s focused on success. You aren’t weak; you are strong, you are capable, and you are KILLING IT. Write these truths down and SPEAK them into existence EVERY. SINGLE. DAY. Look yourself in the mirror and overcome that self-doubt; you are more than your negative thoughts, and you deserve to know that!! 

Some example affirmations might be: 

·      I am motivated and capable of exercising 3x per week. 

·      I am beautiful whether I wear makeup or not. 

·      I am strong and I WILL deadlift 225 soon. 

·      I am a great mother and I am EXACTLY who my children need. 

Step Four: Recite Intentions

Let’s say stress is making it difficult to accomplish the goals you’ve set for yourself; that’s where this step comes in. If you're set on crushing some goals, you need to have a plan to do just that! That's where intentions come in. Intentions are the things you are INTENT on doing in order to improve yourself; you should have intentions set for every week.

At the beginning of each week (at least!), sit down and think about what your goals are. Is your goal to lose weight? To become more active? To be more mindful with your time with your family? Next, determine what it's going to take to accomplish that goal. To lose more weight, you might decide you need to meal prep so you stay in your caloric deficit; to become more active, you might decide to take 10,000 steps each day. Write down these intentions, such as 'TAKE 10,000 STEPS', and put it somewhere you can see. Look at it EVERY morning, and start each day by focusing on it. Bring those intentions to life. By reciting these intentions every day, you're training your mind to the first step down the pathway to success!

Step Five: Put It All Together in the Form of a Morning Routine

If you’re new to Athena Fit: first of all, welcome! Second: we LOVE morning routines. In times like these, having a set schedule in the morning is SO critical. A morning routine will not only help you wake up and get energized, it will also help you take control of your day and feel powerful, which can help alleviate anxiety. Aside from these huge benefits, a morning routine also... 

  • Puts you in a positive mental state!

    • We all wake up grumpy and unmotivated from time to time- building a routine will help set you up for excellence and get you feeling your best before the day even begins.

  • Bolsters confidence.

    • It’s difficult to be your best self when you’re not seeing your own potential. Setting easy, daily goals for yourself will help you learn that you CAN be the best version of yourself, and you have every reason to be confident!

  • Keeps your goals top-of-mind.

    • When you wake up and remind yourself what you’re going to accomplish, your brain will be circling back to those goals all day! This can motivate you and prepare you for the day, no matter what comes your way.

  • Increases your energy.

    • We all know that coffee’s great... but what if you didn’t have to rely on it to fuel your days? Your morning routine can fill your tank and get your heart racing, so forget the coffee pot!

  • Kick-starts your brain.

    • Believe it or not, your brain can do some pretty amazing things! Give it a chance to perform at its best and watch what you can do.

  • Encourages self-reflection!

    • Even the darkest days have a little bit of sunshine. Try to find it each day and watch your perspective change.

Clearly, having a morning routine is worth it, and it’s pretty much indispensable if you’re feeling overwhelmed or bull-dozed by life; however, putting together a whole routine is a little bit intimidating. That’s why we love the acronym S.A.V.E.R.S.; it’ll help you organize your time in the AM and help you feel as though your life is back on track. A good morning routine has… 

  • SILENCE

    • Start each day with some silence in the form of meditation! Whether it be guided meditation or just taking a couple of minutes to focus on your body and breathing, taking a moment for meditation will help you focus and gather your thoughts.

  • AFFIRMATION

    • This one might take some practice, but it is so important! Be your own biggest fan and tell yourself OUT LOUD everything you need to hear. Tell yourself how awesome you are, how much you’ve accomplished, how much you’re going to accomplish, and how far you’ve come! The more you hear it, the more you’re going to believe it- so start screaming those affirmations from the rooftops!

  • VISION

    • Do you have specific goals for the future? Where would you like to see yourself later today, next week, or in the next five years? Take some time to close your eyes and picture yourself accomplishing these goals! Maybe you want to see your family grow and flourish, or maybe you want to advance in your fitness: whatever it is, take a moment each day to visualize it and watch yourself grow closer to accomplishing it.

  • EXERCISE

    • Exercising each morning is a GREAT way to wake yourself up, feel your best, and get those endorphins flowing! A 30/40-minute workout, whether it be strength-training, running, or yoga, will truly kick-start your day and boost your mood.

  • READING

    • It seems to be a forgotten art, but reading is a great way to keep your brain young and active! Be mindful with what you read: try to read something that inspires you and motivates you, like a book about your interests or novel that will teach you to be your best self.

  • SCRIBE

    • Finally, get yourself a pen, grab that journal you bought from a craft store but don’t know what to do with, and start writing! Write about your goals, your dreams, and what you’re thankful for! There is nothing better than reading through a list of things that brought you joy that week. You don’t have to write a novel each day, but it sure feels good to know that every day has something to be grateful for.

I know, I know; this seems like a lot. Just like setting fitness goals, this isn’t easy to do all at once. Try implementing just a few of the 7 steps into your morning each day, and add on as you go! Here are some simple guidelines to help you get the ball rolling over the next couple months, and soon you’ll be a pro:

  • Weeks 1-4: 

    • Let’s start out simple and with the basics. Silence (meditation), exercise, and scribing. These three will help you focus on what’s important and can have a huge impact!

  • Weeks 5-8:

    • You’ve mastered the basics, so now it’s time to add in something a little extra: Silence, exercise, scribing, and reading. Once you’ve got the three basics down, try adding in some extra time to read and get your creative juices flowing.

  • Weeks 9-12: 

    • Alright, clearly you’ve become a pro at this morning routine thing, so now let’s add to the list: Silence, exercise, scribing, reading, affirmations, and vision. You’re motivated and you’re making changes, so these last two steps will help you stick with those changes and see all you can accomplish!

Some Things to Remember: 

  • These changes won’t happen all at once. 

    • Important things take time! Be patient with yourself and know that sometimes, you’ll fall off the wagon. What’s important is that you get back on!

  • While it’d be great to start each day with these steps... 

    • You can spread them out! Maybe read and write in your journal while you’re getting ready for bed! A healthy routine is a routine that works for you.

  • Self-improvement is important.

    • And you deserve a little extra time in your day to focus on you. That’s what a morning routine is all about! So whatever your daily routine looks like, know that you’re going to do great things. 

We know it's easy to feel like the world is out to get you these days. When it feels like nothing is going right, just know: You're doing the best you possibly can. You are strong. You are capable. And you can handle anything that life throws at you.

 

Performance Lifestyle, Mindset, InspoHope Becker