"5 Simple Mindfulness Practices to Relive Stress for Busy Mums"
As a busy mum myself, I know firsthand how stress can easily take over our lives. Between work, kids, house chores, and everything in between, it can be hard to find a moment to breathe. But the good news is that with just a few simple mindfulness practices, we can relieve stress and find some much-needed peace.
Here are 5 simple mindfulness practices that can help busy mums like us to relieve stress:
1. Take Deep Breaths
Taking deep breaths is one of the simplest and most effective mindfulness practices for stress relief that we rarely think to do. When we're stressed, our breathing becomes shallow and quick, which can make us feel even more anxious. Taking a few slow, deep breaths can help calm our minds and bodies.
Try taking a few deep breaths in through your nose, holding for a few seconds, and then exhaling slowly through your mouth. Repeat this for a few minutes and notice how your body and mind start to feel more relaxed.
2. Practice Gratitude
It's easy to get caught up in the daily stressors of life and forget about the things we're grateful for. Taking a few moments each day to practice gratitude can help shift our focus away from stress and towards positivity!
Try writing down three things you're grateful for each day, no matter how small they may seem. This can help you develop a more positive mindset and reduce stress. I listen to a 5 minute gratitude meditation in the mornings and this starts my day off on a great note.
There are many ways to practise gratitude just finds what works for you? A gratitude journal can help as it has daily prompts for you to follow or even positive affirmations throughout the day.
3. Get Moving
Exercise is a great way to relieve stress and clear your mind. Even just a few minutes of physical activity can help reduce anxiety and boost your mood.
Try going for a walk outside, doing some yoga, or even just stretching for a few minutes. Getting your body moving can help release tension and promote relaxation. We may not feel like it but after you will thank yourself for it! Find what you love and do more of that, a little a day adds up.
4. Practice Mindful Eating
As busy mums, it can be easy to eat on the go or not pay attention to what we're eating. However, practicing mindful eating can help reduce stress and promote healthy habits.
Take the time to sit down and savour your meals, paying attention to the flavours, textures, and smells. This can help you feel more satisfied and reduce stress-related cravings. Also drinking a glass of water before every meal helps you not over eat and keeps you hydrated.
5. Practice Self-Care
Finally, practicing self-care is essential for busy mums who want to reduce stress and take care of themselves. Self-care can mean different things for different people, but it's important to take the time to do something that makes you feel good.
Whether it's taking a relaxing bubble bath, reading a book, or simply taking a few minutes to yourself, self-care can help reduce stress and improve your overall well-being.
It's important to note that stress is a normal part of life, and it's impossible to completely eliminate it. However, by practicing mindfulness and self-care, we can learn to manage stress and prevent it from taking over our lives.
Some benefits of mindfulness practices include:
Reduced stress and anxiety
Improved mood and well-being
Better sleep
Increased focus and productivity
Improved relationships with others
So, the next time you're feeling overwhelmed, try incorporating one of these simple mindfulness practices into your day! You might be surprised at how much of a difference it can make.
Remember, taking care of yourself is important, and you deserve to feel calm, relaxed, and at peace especially as a busy mum.
Bonus: Meditation
Meditation is my fav practice of all! Like me you more than likely have kids running round so you think "I don't have any quiet time to even think straight let alone meditate!" but honestly I stopped for some time and found myself getting very snappy, I had constant mood swings and I just felt my vibration was on the floor..... until I finally decided somethings got to change!
So I made an effort and decided to wake an hour before the kids every morning before school to meditate and have some time for me and well the mood swings and snappy behaviour went I found myself at a higher vibration and happy again.
So please make an effort to give it a try, you can find short 10 minute guided meditations for pretty much anything on Youtube. Just do it and let me know how you get on.
[FYI I will be launching my own YouTube channel soon that will include meditations so keep an eye out for the updates for that.]
What are the Effects of Stress?
Stress can have a range of effects on both our mental and physical health. When we experience stress, our body's natural "fight or flight" response is triggered, leading to a surge of hormones such as cortisol and adrenaline.
While this response is helpful in short-term stressful situations, chronic stress can lead to a range of negative effects, including:
Anxiety and depression: Chronic stress can increase the risk of developing anxiety and depression, as well as exacerbate existing mental health conditions.
Insomnia: Stress can interfere with our ability to fall asleep and stay asleep, leading to chronic insomnia.
Digestive issues: Stress can cause digestive problems such as indigestion, stomach pain, and diarrhea.
Headaches and migraines: Stress can trigger tension headaches and migraines in some people.
High blood pressure: Chronic stress can lead to high blood pressure, which increases the risk of heart disease and stroke.
Weakened immune system: Chronic stress can weaken the immune system, making us more susceptible to infections and illnesses.
Skin problems: Stress can exacerbate skin conditions such as acne, eczema, and psoriasis.
Weight gain: Chronic stress can lead to weight gain, particularly in the abdominal area. (Maybe this is why I have a big belly? Do you?)
In addition to these physical effects, chronic stress can also lead to a range of negative cognitive effects, including difficulty concentrating, memory problems, and decreased productivity.
It's important to note that everyone responds to stress differently, and what causes stress for one person may not be stressful for another. However, it's important to be aware of the signs of stress and take steps to manage it in order to prevent it from leading to more serious health problems.
What are the Serious Health Problems that Stress can Cause?
Chronic stress can lead to a range of serious health problems, some of which can be life-threatening. Here are some of the most serious health problems that stress can cause:
Heart disease: Chronic stress is a major risk factor for heart disease, as it can lead to high blood pressure, high cholesterol, and inflammation in the arteries.
Stroke: Chronic stress can increase the risk of stroke by promoting the formation of blood clots in the arteries.
Diabetes: Chronic stress can lead to insulin resistance, which can eventually lead to type 2 diabetes.
Cancer: While stress does not directly cause cancer, chronic stress can weaken the immune system, making it more difficult for the body to fight off cancer cells.
Depression and anxiety: Chronic stress is a major risk factor for depression and anxiety, which can have a serious impact on quality of life.
Substance abuse: Chronic stress can increase the risk of substance abuse and addiction, as people may turn to drugs or alcohol as a way to cope with stress.
Digestive disorders: Chronic stress can lead to a range of digestive disorders, including irritable bowel syndrome (IBS), ulcers, and acid reflux.
Respiratory problems: Chronic stress can exacerbate respiratory problems such as asthma and chronic obstructive pulmonary disease (COPD).
It's important to note that stress does not always lead to these serious health problems, as everyone responds to stress differently.
However, chronic stress can have a significant impact on our health and well-being, so it's important to take steps to manage stress in order to prevent it from leading to more serious health problems. Mentally and physically!
How Many Work Related Stress AnxietyCases Were their in 2021/22
The figures from Great Britain’s workplace regulator show there were an estimated 914,000 cases of work-related stress, depression, or anxiety in 2021/22. An estimated 17 million working days were lost due to work-related stress, depression, or anxiety in 2021/22. This is over half of all working days lost due to work-related ill health.
Is this due to people being unhappy in their jobs, difficult home life or a combination of both ? This were not sure of, but what I do know is that most of my friends and family are not happy in their jobs and some even have extremely stressful jobs!
Why not do something you love to do? Your health is much more important! I can help you with finding your purpose and creating a business that gets you excited, not makes you sick!
I Launch my coaching in September so come join our Facebook group where you can get updates.
That’s all from me today, until next time...
Remember to Keep Smiling & Laugh a little Every day!
Your Mental Mum...
If you would like to join The Mental Mum Community where you can find other burnt out, stressed out mums connect with their higher self and live a cosmic purposeful life, we would love to have you!
Ps, We would love to hear from you in the comments with your own experiences and opinions of your own personal practicises that work for you.
Ps, Have you tried any of these tools? Did they help? Please share Id love to know!