Many of our key decisions and behaviors in life are powered by habits. Some of those habits are considered positive, while many are negative or neutral. The critical thing to remember is that solid habits will impact our behavior, even during challenging times.
Creating positive habits can help us process stress and move through it meaningfully. Here are some effective practices that can help you navigate through stressful times.
Create a Sleep Routine
Getting enough sleep plays an integral role in our physical and mental health. Unfortunately, sleep deprivation and stress go hand-in-hand, creating a toxic cycle that's difficult to overcome. People experiencing tremendous stress often struggle to fall asleep or stay asleep. When the body is sleep-deprived, it releases more cortisol (the stress hormone). The increased cortisone levels lead to more stress and less sleep- and so the cycle continues.
Creating a solid sleep routine that tells the body and mind it's time to rest is crucial for preventing a negative downward spiral into depression. Start by setting an ideal time to fall asleep to get a full eight hours. Then, plan to have a period of unplugged, tech-free time in the hour before bed. Consider using a wearable to help you unwind and regulate your circadian rhythms - see more at Hapbee website .
Create some structure around dealing with racing thoughts or periods of unrest. Try some breathing exercises to help redirect your thoughts if they're moving in a negative direction. If you can't fall asleep after 20 minutes, get up and engage in a relaxing activity for 10 minutes before trying again.
It might take time to train your body and mind to overcome stress at bedtime, but with a consistent routine, you'll get there.
Move Your Body Every Day
It's a well-known fact that exercise can help combat stress and depression. The problem is that exercise often feels like work and can create a negative connotation when you're already feeling overwhelmed. For example, if you're stressed by tight deadlines and overwhelming responsibility, scheduling one more thing can be the straw that breaks the camel's back.
Instead, reframe exercise in your head and consider daily movement instead. By reframing it this way, you're removing the pressure to perform. Set a timer to stretch for a few minutes during each work hour or take a little walk outside. Consider incorporating more opportunities for movement by taking the stairs or parking further away from the store.
If you reach the end of the day and haven't moved enough, turn on some music, set a timer, and clean or dance for ten minutes. This exercise involves getting your endorphins flowing without creating more stress or obligation.
Set a Touchstone Habit
Sometimes during stressful periods, you can only commit to the bare minimum- and that's ok. Set some bare minimums for yourself in the form of touchstone habits. These are the habits you'll accomplish every day no matter what happens. They should be simple habits that are easy to get back to when everything else is falling apart, such as drinking enough water or eating a serving of vegetables.
Your touchstone habit is non-negotiable and can help you practice self-compassion during stressful periods.
Create a Daily Mindfulness Practice
Incorporating a daily mindfulness practice offers several benefits. Practices like meditation, progressive muscle relaxation (PMR), and positive visualization can help you reduce stress and fall asleep at bedtime.
Other intentional mindfulness practices, like journaling or writing gratitude lists, can help you reframe adverse events and reroute your neural pathways for positivity. Many cognitive-behavioral therapists use these scientifically-proven techniques to help patients work through stress, anxiety, depression, and grief.
You can process negative events and cope with stress healthily by building these habits. It will take time and focus, but it's worth the effort when facing depression.