Ease your stress with these self-care strategies

By The Health News Team | November 5, 2024

Everyday pressures can bring on stress and anxiety that cause us to feel out of sync with our daily routines.

Talia Dahms, L.Ac., an acupuncturist with Sharp Coronado’s Integrative Healing Arts Program at the Sewall Healthy Living Center, suggests some coping strategies and self-care routines that can help calm the nervous system and release pent-up energy.

She recommends starting with one of these 10 strategies and building from there:

Take a 15-minute walk when feeling overwhelmed. While walking, listen to nature — the birds chirping, waves crashing and the wind through the trees.
Exercise until you produce a sweat to help release endorphins and improve your mood.
Download a mindfulness app on your smartphone and incorporate its use into your daily routine to reduce your body's stress response.
Choose healthy foods with lots of greens, raw nuts, fruits and protein, and reduce your alcohol intake.
Breathe — deep breathing can improve circulation to the brain and throughout the body.
Try yoga or qi gong to help connect your mind with your body and relax areas of tension.
Listen to music and sing out loud.
Create a calming ritual for each morning to set the tone for your day, such as journaling or meditation.
Disconnect from social media when possible and focus on the present moment.
Begin a new hobby that you can enjoy on a regular basis, such as pottery, knitting, bird-watching and gardening.

Additional tips to try

“You can also learn techniques for self-massage, which can feel like a treat,” says Dahms.

She recommends the following three methods:

1

Acupressure for headaches and neck soreness

Place the tip of each thumb at the center of the back of the head where the base of the skull meets the spine (the occipital ridge). Slide each thumb outward toward the ears until you reach a soft or tender spot. With medium pressure, massage in a circular motion for about 60 seconds. You can also stretch your neck while applying pressure with your thumbs. Repeat as many times as you’d like.

2

Temple massage for tension headaches, TMJ pain and tired eyes

Place your extended fingers in the temple region above and around your ears. With light pressure, begin clockwise circular movements, in six to eight circles. Then do counterclockwise circular movements six to eight times. Repeat as many times as you’d like.

3

Acupressure to reduce pain anywhere in the body, especially TMJ pain and headaches that stem from stress

Press your thumb and index finger of one hand into the web of muscle between the thumb and index finger of the other hand. You should press firm enough to feel soreness. Massage in a circular motion, pressing through the muscle tissue for about 60 seconds. Repeat as many times as you’d like.

“We’re all doing the best we can to manage the stressors of everyday life,” says Dahms. “Incorporating any of these practices into your daily routine can help keep your mind, body, and spirit connected, as well as have a positive impact on your day and on those around you.”

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The Health News Team

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The Sharp Health News Team are content authors who write and produce stories about Sharp HealthCare and its hospitals, clinics, medical groups and health plan.