We’ve all had those days where nothing seems to go our way. Crazy kids, financial problems, marital tension, family issues, or any number of things can push us into a downward spiral of negative thoughts and self-loathing.
Friends, there’s a better way. I can’t change your kids or your spouse, but these 3 things can help bring a sense of calm and peace in the midst of tension and chaos.
Spend 5 minutes doing each one of these to brighten your day and refresh your energy!
Note: You can do them all at once or break them up and do them throughout your day.
Move
Movement not only burns a few calories; it boosts your mood! It interrupts negative thought patterns and helps build new habits. Exercise also increases oxygen intake, increases circulation, boosts metabolism, and brings focus to the mind.
Turn on your favorite song and take a walk, do some sun salutations, or climb the stairs at work for the entire duration of the song.
Breathe
Your breath is one of the most powerful and untapped gifts you have access to! In just a few deep breaths you can calm anxiety, bring clarity, and feel a sense of peace.
Pick another favorite song and just breathe.
If you’d like to try a breathing technique, here’s my favorite: INHALE deeply (down into your belly) and EXHALE in 3 parts, pausing for a moment between them and momentarily at the end.
Don’t try to force anything. Notice your thoughts as they come, but don’t judge them (or yourself)! Recognize them, and gently release them.
If you’re new to this, don’t worry if you feel like a squirrel, darting from one thought to the next. This is a practice, and it takes time to develop your mental muscles.
The goal isn’t to have absolutely nothing in your mind, but rather to train yourself to acknowledge (and release) the distraction and then return to your breath.
Reflect
Reflection is a time of giving thanks for what you have and asking for what you need. When you begin to shift your focus to the goodness of God through prayer and thanks, you’ll begin to sense His abundant grace (Matthew 6:6).
Spend 5 minutes with your journal. Here are a few suggestions for you to practice:
- Write out 10 gratitudes.
- Write out prayers.
- Respond to your devotion or a scripture.
- Write out 10 wins for the day (regardless of how small they may be).
Build this into your daily routine
These habits can be used to interrupt a downward spiral of negative thinking and mental/emotional toxicity! I know this because that’s where I was several weeks ago.
What started out as a desperate attempt to find some sanity evolved into a beautiful routine that has completely changed the course of my days.
Each week I added more and more to my routine, and now I have a flourishing daily routine that includes each of these practices (and 4 other things that you can view here). I still have stressful moments and things don’t always go as planned, but these habits have brought much needed peace and confidence to my everyday life.
So close your phone screen and give yourself the gift of 15 minutes!
Leave a comment below when you’re done and let me know what you thought!!
Sarah Bruce says
Love this! And love you! Guided meditation and movement gets me through some of my hardest times!
Kristen says
Same here! Consistent meditation, breath work, and movement has made a huge difference in my day-to-day life. Love you too girl!