Recent Posts

How to Achieve Inner Peace – 15 Amazing Tips!

How to Achieve Inner Peace – 15 Amazing Tips!

Today we will be talking you through how to achieve inner peace. The quest for inner peace in this chaotic world is a noble one. By finding peace within ourselves, we make it easier to navigate the turmoil of others, whether it’s society or dealing…

50+ Tips for Self-Improvement – Ultimate Guide!

50+ Tips for Self-Improvement – Ultimate Guide!

Today we will be talking through tips for self-improvement. If you want to improve your life, there are two important things you should have in mind first. Improving your life is: → An ongoing process – meaning it’s not about making one big gesture, and…

Tips for Managing Stress and Anxiety – Ultimate Guide! 

Tips for Managing Stress and Anxiety – Ultimate Guide! 

Today we will be talking you through tips for managing stress and anxiety.

It is normal to feel stressed or anxious amidst a global pandemic where everything seems tragic, drastic, and messy on our lovely blue planet.

The rising spread of COVID-19 and the fear it has brought about has taken a toll on several minds and bodies.

Even though stress and anxiety are not acknowledged as problems, they are very much real and have to be dealt with.

Let’s understand that whenever we feel anxious, it’s the body’s way of reacting to an emotional response to a perceived future threat.

What we’re dealing with right now is appropriate for that sort of anxiety response.

But despite the doom and gloom, those of us ‘in the know’ realise that this can be the best time to prioritise mental wellness, and transform into our collective creativity, thereby, turning the situation to be an absolute winner in this combat with the ‘fear’.

However, what we also know is that anxiety sometimes tends to go out-of-hand and hinder the day-to-day work and thoughts.

To combat such issues related to stress and anxiety, we bring to you, 18 effective ways that will give you strength and courage; and bring your state of mind and raging pulse back to normal amid this period.

 

 

The importance of managing stress & anxiety

If you’re living with high levels of stress and anxiety, you’re putting your entire well-being at risk. Both of these illnesses wreak havoc on your emotional equilibrium, as well as your physical health.

They narrow your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress and anxiety.

The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress and anxiety management helps you break the hold that they have on your life, so you can be happier, healthier, and more productive.

The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – and the resilience to hold up under pressure and meet challenges head on.

But stress/anxiety management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you.

The following stress and anxiety management tips can help you do that.

 

Tips for Managing Stress and Anxiety – Ultimate Guide! 

 

Identify your sources of stress & anxiety

Try to identify your specific sources of anxiety by starting an anxiety/stress journal. You can write down the anxieties you experience and record the anxious thoughts you have.

This can also help you determine possible triggers. Once you’ve identified specific sources of anxiety and stress, you can take steps to avoid them or at least work to manage your feelings toward them.

 

Accept there are some things you cannot control

This one takes no time at all really, but it does require a commitment to changing your mindset. A lot of the time we get stressed out by things that are totally out of control.

Because they are out of control it really becomes a waste of energy to constantly stress out over them.

For example, specific demands of your job, the fact that we’re living through a pandemic in 2020/2021, the weather, traffic, or the thoughts and actions of other people.

I’m not saying you shouldn’t stress at all over things like this, but you can’t let it consume you and cause you stress day after day.

Tips-for-Managing-Stress-and-Anxiety

For the sake of a simple example: getting really stressed out on your long commute home through traffic. Unless you go find a new job closer to home this is totally out of your control.

So as a stress management technique, accept that fact and then make the most of the situation. For example, listen to an audio book or podcast, call a friend (hands free of course), or find somewhere new to stop and explore on the way home.

If not, you’re just going to be stressed every evening and you’ll probably have no energy to do anything by the time you get home.

 

Start your day off right

High energy levels in the mornings (although this may sometimes seem impossible) are essential to start the day and, hopefully, end the day with a positive outlook and a clear mindset.

Staying hydrated, avoiding coming to work on an empty stomach and aiming to be well rested overnight will all contribute to better mornings and more motivation.

You may also find it beneficial to give yourself a little extra time in the mornings to get ready for the day. This will prevent rush and panic and ensure you are fully prepared for whatever is thrown your way.

 

 

Get enough sleep

Sleep deficit has just about become an epidemic in contemporary society. Continuously pushed to accomplish and produce, practically every single person is accountable for depriving themselves of rest.

In a stressful situation, you may attempt to “pull an all-nighter” to fulfil a deadline or do some last second studying, but contrary to what your over-stressed mind is suggesting; a well-rested mind and body will be able to achieve far more, without over-taxing your system.

 

 

Use relaxation techniques

Grounding techniques such as these are a good way for you to stop, take a breath, and learn to control your anxiety and stress.

Deep breathing will work by taking 10-20 slow and deep breaths to calm down. Breathe in as deeply as you can, hold the air in for several seconds, and slowly let each breath out.

 

 

Think positive

Employ the power of positive thinking. Rather than incessantly worrying about the same things over and over, break the cycle and train your brain to think in a way that is positive and uplifting.

When you have anxious thoughts or episodes, they are preceded by self-sabotaging or negative thoughts or behaviours.

To help with this, write down your negative thoughts once you feel them. Then, jot down the exact opposite of those feelings as well.

As you become more comfortable with writing down these positive thoughts/affirmations, you can start to visualise and believe the outcomes.

 

 

Get organised

Having poor organisation can also be a source of anxiety and stress. If this is the case, learning good time-management skills could benefit you.

Manage your daily tasks with to-do lists, calendars, planners, reminder cards, action programs, and more, to make you feel more in control.

 

Exercise

Research consistently proves that physical activity both reduces stress levels and helps to prevent many of the negative side-effects of stressful life events.

The great news is that you don’t need to run a marathon or devote all your days to the gym to enjoy the benefits of exercise.

Almost any type of physical activity will help purge you of tension and lead to the production of endorphins; those ‘feel-good’ chemicals that boost mood and energy.

Exercise

Aim for 30 minutes of exercise 3-5 times a week, but if your fitness levels are low then try starting out with just 10 minutes of activity.

As you exercise, tune into your bodily sensations and notice your own physicality; this is a form of mindfulness, which promotes stress control in itself.

Here are some fun and easy ways to get your heart rate up:

  • Dance to your favourite song
  • Walk to the store instead of driving
  • Walk your dog, or borrow someone else’s for half an hour
  • Take the stairs every time there’s an option
  • Find an exercise buddy, and go to classes together.

There are so many videos for free on YouTube that you can use as well. One of my personal favourites to follow is coach Sean Vigue.

 

Eat a balanced diet

A poor diet can bring greater reactivity toward stress.

Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.

Refined carbs, like cookies and crisps/potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.

Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.

 

Regulate and create routines

Regulate and create routines as best as we can give our varying environments. Eat, sleep, work, and exercise as regularly as possible.

When in study or work mode, create mini-breaks away from the screen (e.g., a nice walk or a small snack) to combat digital fatigue, and that will energise or better prepare you to come back to a task.

Going to bed and waking up around the same time every day can help out more than you would think.

This helps your body get into what is known as a circadian rhythm, which helps you feel more refreshed and energised.

Almost everyone loves staying up late and getting to sleep in on weekends, but this alone could be causing major harm to how you feel and how much energy you have the rest of the week.

 

 

Practice Mindfulness

When you put Mindfulness into practice your anxiety and stress will reduce massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube.

The Mindfulness practice is life changing when used consistently and persistently!

 

 

Practice meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

mediation

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

 

 

Practice gratitude

Gratitude helps you recognise all the things you have to be thankful for. Whether you’re grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.

Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.

Studies also show grateful people enjoy better mental health, lower stress and anxiety, and a better quality of life.

So whether you decide to make it a habit to identify what you’re grateful for as you sit around the dinner table or you decide to write down three things you’re grateful for in a gratitude journal every day, make gratitude a regular habit.

 

 

Practice yoga

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief.13

And while you’re likely to reap immediate benefits from a single yoga session, you’re likely to receive long-term benefits if you incorporate it into your life in a consistent way.

Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enrol in an online program, or use an app to help you begin practicing.

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced. Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

 

Do brain dump

brain dump is simply the act of dumping all the contents of your mind onto paper as one might dump the contents of a purse onto a table.

You are spilling out stressors, your nagging thoughts, your pesky annoyances. Simply open up a valve in your mind and let all those thoughts flow out of your hand and onto some paper.

Write until you feel like the pressure inside of you is lessened and you can take a deep breath. Then you will have achieved a brain dump.

 

 

Listen to yourself

Be sure to listen to yourself and acknowledge when you’re feeling stressed/anxious. Recognising when your emotions are high can help you cope by signalling that it may be time to seek help.

Depending on the level of your stress/anxiety, that may mean trying one of the stress/anxiety-relieving methods above or finding professional help.

 

Connect with loved ones

Sharing how you’re feeling with supportive friends and family members can help decrease feelings of stress, anxiety and loneliness.

It’s likely they’ve felt anxious about things in the past or may even be experiencing similar feelings. Call, text or email with those who are closest to you.

 

Tips for Managing Stress & Anxiety – Final thoughts

With stress and anxiety as a common struggle for many all over the world, it is important to find ways to identify where we think our stress/anxiety is coming from and how to use that information to better manage it.

When stress and anxiety is better managed, it improves the quality of life and gets us back to spending quality time with the important people in our lives and enjoying the things we like to do.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MENTAL HEALTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Tips-for-Managing-Stress-and-Anxiety

Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today we will discussing self-care ideas for men. We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women. One of the biggest myths going is that self-care is just for women. This could not be…

7 Motivational Uplifting Quotes – W/C  19th July 2021

7 Motivational Uplifting Quotes – W/C  19th July 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

How to Balance the Heart Chakra – Ultimate Guide!

How to Balance the Heart Chakra – Ultimate Guide!

Today we will be talking you through how to balance the heart chakra.

The heart chakra is the fourth out of seven chakras in the human body and is referred to as ‘Anahata’ chakra in Sanskrit.

The word ‘Anahata’ translates to ‘unhurt.’ It is located at the centre of the spine at the heart level.

An active Anahata chakra paints your life with compassion, love, empathy, and forgiveness. The fourth chakra radiates the feeling of trust, generosity, gratitude, and connectedness in you.

The heart chakra is symbolised by a green six-pointed star inside a 12-petaled flower. This chakra is known to have feminine energy and is associated with air.

The heart chakra happens to be the middle chakra of the seven human chakras which unites the physical and spiritual chakras.

By connecting the lower and upper three chakras the fourth chakra acts as a bridge between the earth and the spirit.

How we treat others (as well as ourselves) is very much guided by one’s Heart Chakra.

When this Heart Chakra is centred, you’re better able to express/receive unconditional love for others as well as yourself.

 

 

What colour is associated with the heart chakra?

The heart chakra is associated with the colour green, but it’s also associated with the colour pink

Green is a very soothing and calming energy which promotes feelings of harmony and security as its associated with nature.

Pink is a colour of sweetness, romance and a loving sensitivity. All of these energies are what produces true unconditional love for another, in spite of any flaws or imperfections.

As such, when the heart chakra is open, or in the process of opening, the capacity for unconditional love and acceptance is strong, and being able to experience this feeling naturally raises your vibration.

 

Symptoms of unbalanced heart chakra

The heart chakra can go inactive due to both physical and emotional hurtful situations and a change in environment.

It manifests into blocking of energy flow or overflow of energy, either of them being considered problematic cases.
Below are the symptoms to recognise the imbalance in heart chakra:

  • Jealousy
  • Fear of intimacy
  • Trying to please; co-dependency.
  • Feeling of closed down
  • Feeling of either victimization or rescuer.
  • Overly defensive.
  • Extreme isolation; anti-social.
  • Yearning for approval from others.
  • Not being able to forgive and holding onto grudges even for the slightest of things.
  • Respiratory ailments including lung infections, breathing issues, and bronchitis.
  • Circulatory and heart-related problems.

You experience ‘heart chakra pain,’ if your Anahata chakra is blocked.

 

Where is the heart chakra?

The heart chakra is located in the centre of your chest. It is the fourth chakra, but the first of the higher chakras.

The lower chakras include the solar plexus being the third, the sacral chakra being the second and the root chakra being the first and the base.

How-to-Balance-the-Heart-Chakra

Once you master the lower three chakras, you will have a solid foundation to begin working on the higher chakras.

When the heart chakra is out of balance, you may lack the ability to be open and receptive to others. You may not be able to forgive easily and/or lack compassion as well as hold onto grudges.

 

When does the heart chakra close?

Many times, someone who has been deeply wounded or heartbroken will have a closed heart chakra, which is a normal response to this type of pain.

Although, the only way to truly heal the heart chakra, is to open your heart to love again.

The good news for those who have experienced heartbreak, is that if you’re nervous to open your heart to love again with another person, you can simply start by loving yourself, which the heart chakra is also associated with.

The ability to love another starts with the ability to love the self. When you love yourself, you know what your needs are, you respect your own boundaries and you essentially properly nurture and ‘parent’ yourself.

 

How to Balance the Heart Chakra – Ultimate Guide!

 

Creative visualisation meditation

Creative visualisation is a exercise used to promote manifestation. This technique requires the use of visualising what you want and experiencing the emotions and feelings you would have if it were your reality.

You can use this meditation to open and balance your heart chakra by visualising this energy point during its healing process.

heart-chakra

First, visualise a vibrant green spinning ball of energy located at your heart. While this ball of light is active; connect with feelings of love, light, compassion, and gratitude.

All the while, stay open to receive love directly from the universe. Simply, allow those gifts to flow right into your heart energy source and breathe.

 

 

Breathwork

The heart chakra’s element is air, and it relates to our lungs as well as our hearts. So, some simple breathing exercises can help to release blockages and open your heart chakra.

Concentrate on taking deep breaths, using your chest instead of your diaphragm. You can combine this with meditation, imaging a gentle green light bathing your chest as you inhale and exhale.

Or you might visualize a rose blooming in your chest while you breathe. Each breath feeds the flower, helping it grow stronger and more beautiful.

 

Practice self-love

Self-love is a deep concept and one which can be connected with essentially self-parenting as to love the self is to take care of the self

This includes all aspects of care including physical and mental health, taking care of your responsibilities, getting your social needs met, learning skills to better improve your life, following your true passions and much, much more.

Self-love involves being your own best friend and cheerleader for your life. This includes encouraging yourself, never giving up on yourself and saying nice and uplifting things to yourself.

 

 

Be patient

Learning to love the self is a gradual process as opening the heart chakra is also a gradual process.

Once you heal and open your heart chakra, the rest of the journey up the chakras becomes more spiritually and divinely connected to source and your higher-self.

Connecting with these higher planes of existence and awareness requires you to be at a certain level vibrationally, which is why it’s always recommended to begin working with the lower chakras first.

The reason for this is because transitioning between the spiritual reality and the physical reality can be intense, as the vibrational state of both dimensions are vastly different.

Top tip:

Want to learn more about the 7 chakras? This book has all you need to know! – Chakra Healing: A Beginner’s Guide to Self-Healing.

 

 

Affirmations

Simply, affirmations are phrases you say out loud or think to yourself. In detail, affirmation defined means the act of affirming; Hence, when you say or think a phrase over and over again you are affirming that it is true.

Use affirmations to affirm that your heart is open, balanced, and full of love and light!

Here are some of my favourite healing affirmations:

  • My heart space radiates powerful green light.
  • I live in harmony with all other beings.
  • I am open to give and receive love.
  • I am compassionate and connect with others.
  • I am open to love and be loved.
  • I am loving awareness.
  • I accept and acknowledge myself
  • I nurture my inner self.
  • I am grateful for all that I have got.
  • I feel a sense of unity with nature and animals.
  • I accept things as they are.
  • I embrace forgiveness.
  • I am grateful for the challenges that shaped me.

 

 

Crystal therapy

To some, crystals are just beautiful rocks and stones to look at or to decorate with. However, what many people don’t know is that they carry powerful energy and when used correctly can aid your spiritual wellbeing.

Meditate with crystals that align with the heart chakra to promote healthy feelings associated with it.

Some popular crystals to use to balance the heart chakra are rose quartz, green aventurine, and malachite.

Top tip:

This crystals set for all 7 chakras are amazing! – 13 Pieces Healing Crystals Set, Chakra Stones Kit.

 

 

Eat the right food

What you eat has a huge impact on how you feel, this is a known fact – unhealthy foods are going to make you feel sluggish and drained while fresh healthy food makes you feel energised.

What many people don’t know is that the food you eat also contributed to the health of your chakras.

For a healthy and balanced heart chakra add in more green foods such as spinach, broccoli, avocados, cucumber, and kiwi.

 

Practice Gratitude

Gratitude is the emotion of being thankful, showing appreciation, and returning kindness.

Heart-chakra

Being grateful is a beautiful and harmonious way to live as it attracts more love, happiness, and abundance into your life.

A simple way to practice gratitude is by saying 5 things you are grateful for upon waking up and going to sleep.

 

 

Practice yoga

Many energy healers believe that movement is a great way to open blocked chakras.

One of the best ways to move your body is through yoga. Try performing poses associated with the blocked chakras.

For example, if your heart chakra is blocked, perform moves that open your chest and permit you to breathe freely.

Visit an energy healer

Energy healers can direct the energy inside your body to improve the flow within your chakras.

You can try several types of energy healers, including Reiki practitioners, chakra alignment gurus, acupuncturists, and more.

During a healing session, you need to be concentrated on opening your chakras. You can’t just sit there thinking about other things and expect your chakras to recover.

Although someone else is guiding the energy in your body, you still need to be present and focused for this technique to work.

 

Spend Time in nature

To perform this technique, spend some time outside. Go for a walk through the grass, listening to the wind going through the trees, or sit down and absorb and be mindful of the natural beauty around you.

Be alert and present, and take notice of what you see, smell and hear.

This will help you feel grounded, make you feel oneness with nature, and will restore your chakra’s energy to its former glory.

 

 

Make time for joy

Give yourself permission to spend time doing activities you love and that bring you joy.

These don’t need to be big or time-consuming. Simple activities, such as putting on some music and dancing in your own home, can be enough. Just prioritise things that feed your heart.

 

How to Balance the Heart Chakra – Final thoughts

The heart chakra is the most important chakra to keep healthy as all the other chakras follow the energy it is radiating.

Prepare for some serious reflection and healing. I can’t lie to you though, heart chakra healing can be a little intense, but it’s 100% worth it.

When your heart is open, it is the best feeling in the world!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST CHAKRA BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Heart-chakra

The Power of I AM – Plus 130 Powerful Affirmations!

The Power of I AM – Plus 130 Powerful Affirmations!

Today I will be talking you through the power of I AM and sharing 130 beautiful I AM affirmations. We often underestimate ourselves, especially the power of our mind.  I’m sure you’ve heard “think good thoughts and good things will happen.”  To an extent this may be…

Tips for Overcoming Social Anxiety – Ultimate Guide!

Tips for Overcoming Social Anxiety – Ultimate Guide!

Today we will be talking you through tips for overcoming social anxiety. All of us have spent a big chunk of the last 18 months locked away inside, not seeing anybody outside of our household. Even with the lockdowns now eased in July 2021, groups…

Self-Care Sunday Ideas – Perfect end to the Week!

Self-Care Sunday Ideas – Perfect end to the Week!

Today I will be talking you through some self-care Sunday ideas.

We all know our fast-paced lives can leave us feeling tired and worn out. If you don’t fill your own cup, how will you care for those around you?

Self-care Sunday is about dedicating one day a week to your self-care. It means looking after yourself and recharging so that you don’t end up feeling depleted over time.

 

 

What is self-care?

Because it’s important we’re all on the same page, right?

Let’s start with a self-care definition from Oxford Dictionaries:

“The practice of taking action to preserve or improve one’s own health.”

“The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”

Self-care-Sunday-Ideas

So basically, self-care is you and I taking responsibility for our own health, both mental and physical.

Seems pretty legit and certainly not self-indulgent.

In fact, for anyone to suggest that taking responsibly for your mental and physical health is anything but common sense, well they’re the one’s sounding ridiculous.

Please don’t let anyone shame you for self-care or listen to anyone that says anything negative about your self-care practices.

You are taking responsibility for your physical and mental health, that is nothing to be ashamed or embarrassed about at all.

 

Why is self-care so important?

This seems like a no-brainer. But so many people forget how neglecting self-care damages other areas of our life – until it actually happens.

With energised minds and bodies, we can, first of all, be more productive. You can get more done in less time, and in turn have more hours left for the things you love.

As you can see, a good kind of a self-perpetuating cycle grows out of making your wellness and emotional contentedness a priority.

Through these activities/through patterns/habits, you make sure you live as your best self, rather than just exist. Cheesiness ahead warning, but why are so many of us concerned about making ‘enjoying life’ a frequent, rather than an occasional treat?!

Focusing on wellbeing and happiness now prevents burnout from creeping up on you and throwing your health and stress levels out of control. You should never feel bad about making yourself a priority, and inspires you to take action accordingly.

 

Why practice self-care on a Sunday?

For many people Sunday is ‘a day of rest’, which makes it the perfect day to align with self-care for yourself.

Since you are likely winding down from the weekend, and likely preparing for a new week to begin, use Sunday to your advantage. Add some self-care activities to your Sunday downtime routine.

 

Self-care Sunday Ideas – I Don’t Have Time

I get it…you’re busy…you have children, you have a home to run, you have a job and a you’d like a social life.

I often feel that way too. I get that you don’t feel like you have time to sit around all day on a Sunday just thinking about yourself.

Self-care Sunday ideas don’t have to take all day, and if you think you don’t have time for self-care, then this post is 100% for you!

You can still practice self-care, without it taking a massive chunk out of your day.

Just the simple act of being mindful of taking care of yourself, can shift the balance from you always giving, to a healthy mindset, where you also think about yourself and take care of you.

Remember, scheduling in that time for self-care can make us a better parent, a better friend or a better partner.

Self-care isn’t just for you, as it makes you the best version of yourself for the rest of the world too.

 

Finding time for self-care Sunday Ideas

It is easy to dismiss the idea of taking a self-care day, or even a self-care minute because you don’t have any time.

I wonder if we are all conditioned to feel like we need to be busy at all times, and that we are somehow lazy if we are doing nothing or seemingly doing nothing.

Let’s change the way we look at self-care. This practice is not being lazy or doing nothing, but instead, it’s us taking part in an essential practice for our wellness and to better the relationships with others around us.

No one likes being around someone who is super stressed – so by taking some time for ourselves and making some room for self-care, we can change that.

Self-care-Sunday-Ideas

So, with that being said, how can you carve out time in our busy lives for you?

how can you possibly make these self-care Sunday ideas work for you? Even if you have kids, pets, partners, businesses or anything else that depends on you, you can still find time for self-care.

Well starting off with setting Sunday as your devoted day for self-care is a perfect beginning. You can then build on Sunday, and add another self-care day to the week.

Before you know it, you have built a daily routine of self-care habits than will transform your life.

 

3 ways you can create time for self-Care:

  • Schedule it – actually add it to the calendar and agree the time with your partner so everyone knows you are unavailable.  It works with work meetings and getting kids to wherever they need to be so why not with your self-care?
  • Prioritise – someone said to me recently that if you have time to go on social media you have time for self-care and I totally agree.  Next time instead of falling down that Instagram rabbit hole spend that time on self-care
  • Consequences – think about what you cannot do that day in order to fit in your self-care practice.  What would be the consequences of, for example, not emptying the dishwasher or not sending that last email?

 

Setting Up Your Weekly Self-Care Sunday Routine

First thing’s first – make a plan ahead of time. Sit down and figure out what self-care activities you want to engage in on Sunday.

Don’t let having a house full of kids or family in general keep you from your self-care plans. Self-care doesn’t have to be done alone. So, if you have a busy house on Sundays, you can still do this!

Be realistic when you start your self-care Sunday routine. Maybe at first, you can only practice self-care for 30 minutes.

Look for Self-Care Sunday ideas that would work within that time frame. If you can dedicate more time, then do that. However, you choose to do it, make it work for you!

Try to think of Sundays like a reset day. Get your planning done for the upcoming week and give yourself time to unwind and relax. This will help your body and mind reset for the new week ahead.

 

How is it different from daily self-care?

Truthfully, it’s not. You still want to choose activities that encourage relaxation, are good for your body and mind, and overall wellness.

The difference is you may have more free time on Sundays to practice self-care. This will keep you from feeling so pressured to fit it in before or after work.

 

Think about your current Sunday routine

So, you can be successful in making Sundays your self-care day, you will need to take a look at your current routine for the day.

Assess your regular Sunday activities and see if they are things that can only be done on Sundays or if you can switch them to another day.

If you can change an activity or two to another day, you could open up more time for some of your self-care Sunday ideas.

Start by making a list of things you do on Sundays. Go over your list and get rid of things that aren’t important.

Then look at the remaining activities and see what can be moved to Saturday. If it can be moved. Move it. This will make more time for your new Sunday routine.

For example, if you do laundry on Sundays, consider moving it to Saturdays. This will free up more self-care time for you.

 

Self-Care Sunday Ideas – Perfect end to the Week!

 

Meditate

Numerous studies show that meditation is very good for your overall health. A 2016 study showed that meditation can have a positive impact on your relationships. Meditation has also been shown to increase resilience to stress.

Haven’t meditated or don’t know where to start? You can try out guided meditations and there are plenty on the internet if you just google ‘Guided Meditations’. You can choose the length of time based on your self-care plan.

Don’t want a guided meditation? Just bring your attention to your breathing. With your eyes closed, focus on your natural breath and sit quietly. Your mind will wonder. That’s ok. Just bring your attention back to your forehead.

 

 

Mindfulness

If you are not yet ready for the full meditation session with crossed legs and thumb to forefinger business, mindfulness may be the next best thing.

Mindfulness is simply an awareness of the present moment and it’s actually very similar to meditation.

Through mindfulness, you are free from becoming stuck in thoughts of your past or worrying about your future.Self-care-Sunday-Ideas

The aim is to spend most of our day in this mode but starting with 5 minutes, moving on to 10 minutes, and so on is a good way to stay in that mind frame.

Mindfulness leads to mental, emotional, spiritual, and physical wellness.

How to do it? Turn your attention to your surroundings. You can do it with your eyes open, or closed.

Listen to the sounds around you, are there aromas you can pick up? What can you feel on your skin? What’s the temperature like? Immerse yourself in all of these sensations and just relax.

 

 

Practice gratitude

Having an attitude of gratitude is a fabulous way to practice self-love! Many people keep a gratitude journal, which is amazing.

They will be able to look back on their lives with a sense of positivity and hope for the future because they took the time to record the things that truly matter.

For our purposes, I want to focus on the part of gratitude that doesn’t take any time at all to do. The habit that gratitude should replace is complaining. Complaining is focusing on all of the negative things going on in your life. When you complain, you essentially disregard all of the good things happening around you.

Being grateful might be harder at first, because complaining is something that’s ingrained into our day-to-day lives, but the benefits are worth it.

To practice self-care, try to think about your personal attributes that you’re grateful for.

 

 

Start a self-care journal

A journal can be anything you want it to be. It can be a place where you try to discover who you really and what you value, or a place to list the things that you are grateful for.

It can be a space to just record your thoughts and learn how to change that negative self-talk with positive thoughts.

Or a space for you to remember back to all the times you showed strength, record it so that you can come back to it when you feel down.

If you’re having issues with the partner, why not write down all the things you love about them, the little things they do for you and how you will approach future conversations with empathy and love.

There is so much you can write about, dream of and plan, the options are endless.

 

 

Build yourself up with self-love affirmations

Affirmations are a great way to change the tape recording in your head that doesn’t serve you. The best time to work on affirmations is right after you wake up, or as you’re falling asleep.

The reason for this is that your subconscious is most open to suggestions at these times. Choose a couple to focus on until they become part of your thinking. Then move on to the others. Here’s a great list of affirmations to start you off.

Self-Care Affirmations

  • I am special, one of a kind.
  • I am kind to myself when things don’t go as planned.
  • My body serves in amazing ways. I am grateful for it.
  • I forgive myself
  • My past has made me who I am today
  • I am learning to love myself more and more every day
  • I am enough
  • I deserve the best things in life
  • I deserve to be happy
  • I am worthy of love and respect

 

 

Buy yourself flowers

Indulge yourself with a nice bouquet of flowers because you deserve it. Surrounding yourself with nature’s beauty is sure to help ground you and get that zen back into your life.

My partner loves her flowers.

 

Plant a tree

On your first Self-care Sunday or your next one if you’ve already started, you can plant a tree that signifies new beginnings and growth for you.

Every time you go out into the garden, you’ll remember the commitment you’ve made to yourself and reaffirm your commitment to self-care.

Binge watch your favourite show

You know when you’re hooked on a show, and you want to keep watching, but that feeling of guilt creeps in.

Well, there is no guilt on self-care Sunday. Just enjoy it. Also, try to remember to get enough sleep. I’ve binge-watched into the early hours of the morning and then paid for it the next day.

 

Bake a cake

If cakes, cookies, and muffins are your thing, it’s ok to treat yourself once in a while, as long as you do it in moderation.

If you have kids, they’ll love you for it too. Why not share some cake with a neighbour or friend. Knocking on someone’s door with a treat is always a great way to start conversations or even new friendships.

 

Go for a Sunday drive

Got nowhere to be? It’s OK, just get in the car or on the bicycle and drive. A change of scenery is as good as a holiday and what better day to take a slow drive than on a Sunday?

 

Come up with a self-care sleep plan

If sleep is an area of our life that needs improvement, you can take time on a Self-care Sunday to write down all the things you can improve to get your sleep right.

Some things you can think about include: Limiting exposure to screens before bed, coming up with a night routine to get you sleepy, reducing or cutting out caffeine.

You may also want to stop drinking caffeinated beverages at 2pm. Lastly, you may want to try sleep-inducing foods and drinks.

 

Take a bath with the works

I don’t know about you, but I can’t remember the last time I indulged in a long bath with the works.

Get your supplies ahead of time, or get enough for a number of Self-care Sundays and store them away.

And yes, this one has the backing of science too. In a study conducted on two groups of participants, one group who bathed (immersed in water) and another who showered (not immersed in water), the bathers were the winners in terms of mental and physical health.

 

Be spontaneous

Maybe you just need to wake up on a Sunday, and go with the flow, with minimal planning. Your body and soul are great at telling you what you need, listen to it. Just make sure it’s legal.

 

Go to the museum

As you walk through a museum, reflect on the things you see and try to feel their energy.

I can’t tell you the feeling I get when I see a beautiful piece of art that used to sit on someone’s wall many hundreds of years ago.

While you’re there, think about your life and what you want it to represent at the end. What do you want people to say about you when they remember your life?

Play a sport you enjoy

Life happens and it can get in the way of the things we used to enjoy, so they just fall off the list and we stop.

Why don’t you reignite that feeling of enjoyment from playing sport? Did you swim many years ago?

Book yourself in at the pool, or go to the beach. Did you enjoy team sports? Sign up and join a team.

It’s a commitment but if it brings you joy, and you can juggle it, it’s worth it.

 

Start reading that book you’ve been wanting to read

Hard copy books, or audiobooks, whatever you prefer, just get back into it.

I like audiobooks because I can do two things at once. But you can’t beat the feeling of holding a book the good old-fashioned way.

You can plan out what you will read once you’ve finished one book, and slot your reading sessions into your week.

Top tips

The following books I cannot recommend enough:

 

 

Go on a retreat

You can book yourself into a retreat doing something relaxing, or just different. There are drumming retreats and other unusual ones if yoga and meditation is not your thing.

 

Go out to a spa

Get pampered like you deserve to be with a spa day. Manicure, pedicure, facial, massage or more. So many options to choose from. Savour every moment and remember, you deserve it.

This is more for the ladies, but you may be into this thing if you’re a man, I’m not one to judge 🙂

 

Try an escape room

If adventure and suspense is your thing, why not try an escape room. You have to solve a series of riddles, puzzles, and questions to achieve the goal and escape the room in the allocated time.

It’s a fun family activity, go with a friend, or alone.

 

Fruit picking

There’s something so satisfying about picking ripe fruit from the tree. The fresh smell of nature, birds chirping and the sun shining.

It’s got the perfect ingredients for a lazy Sunday. Then you go home and enjoy the freshly picked fruit and share your bounty with loved ones or neighbours.

 

Just sleep in

You don’t have to rush off, so why not just sleep a little longer, or just lay in bed thinking about the things you’re grateful for.

You can use this time to connect spiritually to God or a higher power, whatever you believe.

 

Start or work on your vision board

How do you picture your life for the future? A vision board is a physical representation of the future you are working towards and can keep you focused and on track.

Self-care Sundays are a perfect time to update that vision board or start a new one.

 

Bathe in sunlight

Sit in the sun with a cup of coffee and practice mindfulness, or write in your journal. The sun is the prime source of Vitamin D which is so important for a healthy body and mind.

 

Self-care Sunday ideasFinal thought

There you have it. These are some ideas of activities you can incorporate into your self-care Sunday routine.

Feel free to try out anything that nourishes your soul. Self-care is all about caring for yourself in a way that allows you to rest and recharge.

If Sunday doesn’t work for you, make sure you choose one other day of the week to practice self-care.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-CARE BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Self-care-Sunday-Ideas

7 Motivational Uplifting Quotes – W/C  12th July 2021

7 Motivational Uplifting Quotes – W/C  12th July 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…


All Time Favorites

40 Self-Care Ideas for Mind, Body & Life Balance!

40 Self-Care Ideas for Mind, Body & Life Balance!

Today I will de digging deep and sharing 40 self-care ideas for mind, body and lifestyle. Self-care is about having the courage, tenacity, and resilience to take responsibility for your health and well-being. It’s a lifestyle where we recognise and honour our self-worth by engaging…

How to Live in the Present Moment – Slow Down!

How to Live in the Present Moment – Slow Down!

Fair too often we are caught up in the busy schedule of life and wonder where did the day go?, or hasn’t that week flown by, or the summer will be soon over. This happens because you’re so busy in life just doing that you…