Welcome to week three of the Self Care Challenge where we practice relaxation techniques that can take us to the end of the month and beyond. Come along as we build a toolkit that will help us relax when life gets stressful.
Self-care is giving the world the best of you, instead of what’s left of you.
Katie Reed
Self Care Challenge
Week Four – Learning to Relax
Relaxation techniques are something we have to practice regularly (even in less stressful times) so that when we need them, we know how to use them. How many times have you gotten into a stressful situation only to forget to breathe or count to ten before reacting? A few minutes later you regret not accessing the techniques you know would have served you better at the time. We have all been there (probably more times than we care to admit). So this week we are going to learn to relax and build a tool kit to have at our disposal the next time stress arrives.
Ready to join me?
Did you miss the other weeks of the self care challenge? Start here to catch up.
Below you will find a graphic for each day. Clicking on the graphic will jump you to the section of the page with the instructions or inspiration for each activity.
P.S. Make adjustments to the prompts as you see fit. Have fun with it. This is all about how you are able to fit slow living into your life. The only rule is that you do you!
Day 22 – Practice Deep Breathing
Who knew there were different ways to breathe? But there are many breathing techniques out there you could try. One of my favorite techniques is box breathing. Essentially it is a breathing technique centered on 4 steps of counting to 4 (the box). As you go through each step, imagine each step creates a side of the box. I like it because it is easy to remember and it forces me to close my eyes to imagine the box as well.
How to do Box Breathing
- Breathe in, counting to four slowly. Feel the air enter your lungs.
- Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
- Slowly exhale through your mouth for 4 seconds.
- Avoid inhaling again for 4 seconds.
- Repeat.
Day 23 – Create a Relaxing Playlist
Music can do wonders for our self care. And with the multitude of music streaming services out there, it is as simple as opening an app and you can have a whole world of relaxation music at your disposal. Find some songs you like and create your own playlist. Next time you are in a stressful situation, like driving in traffic, put on your relaxation music. I have different types of playlists for different types of relaxing. Some to de-stress me, some to help me fall asleep, and some to give me a mellow vibe (but not too mellow) for when I am working. Actually, half my playlists are centered around relaxation, lol.
Day 24 – Try Guided Meditation
I have to admit, I was a late adapter to meditation. I was skeptical not only of its benefits but if I could actually do it. But, now I think everyone should try it at least a few time. I like guided meditations and I use the app Insight Timer to help me. You can find many meditation apps, Spotify guided meditations or YouTube videos to get you started.
Day 25 – Plan for a Social Media Free Day
I know you know. Mindless scrolling of social media might seem like relaxing but it really isn’t. It disrupts our ability to sleep, creates anxiety from the constant barrage of “perfect posts”, and strips you of time you could be spending doing something meaningful. But I am right there with you. It is HARD to not have your phone right next to you 24/7. And it wasn’t until I attended an internet/signal-free retreat for 4 days did I realize how good it feels to be without it. So try it for a day or an afternoon. Put the phone away or delete the apps (you can download them again, don’t worry) and try some old fashioned socializing.
Day 26 – Call Someone You Love
When was the last time you had a conversation on the phone. I know for me, text has become my go to way of communication. But we miss something when we don’t hear the other persons voice and their laughter. Next time you are tempted to text your loved one, call them instead. It might do the both of you some good.
Day 27 – Make Time to Read
There are few pastimes as relaxing as reading. While reading a physical book has some extra benefits of being a device free hobby, even reading on your device or listening to an audio version has relaxation benefits. For me, I have started listening to the audio version of books so I can easily take them with me and listen while I drive or am waiting to pick up my kids from somewhere. But there is nothing quite like turning that crisp page of a new novel, especially while relaxing out on the patio or by the pool this summer.
Day 28 – Take a Relaxing Bath
I love a good bath. Taking a warm bath is a great way to relax because not only are you relaxing your muscles and your mind but you are getting clean at the same time. Make your bath time extra special by including some relaxing scents in the form of essential oil or candles to the mix.
Here are some scents to try:
- Lavender to relax you before bed
- Rose for pain relief
- Jasmine for boosting your mood
- Rosemary for stress relief
Keep this challenge handy
Pin this post to your Pinterest board or bookmark it in some way and come back to it when you feel life is getting hectic again. When the times comes that you feel like you are due for another recharge, come back and do the challenge again.
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