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Starting our day right makes a big difference. But sometimes, we feel like the universe keeps testing us and throws us challenges that upset our balance. And we haven't even got out of our bed yet. It keeps on piling up, enough to bring chaos and ruin for the rest of our day.
Though you might feel like there is nothing you can do to restore the order, there are simple techniques that can effectively help you regain the inner peace you seek and start anew.
For most of us, especially mothers, mornings are the busiest period of the day. There is breakfast to make, children to wake and dress up, and a house that always needs to be organized and cleaned. A bit of hiccup in your schedule, and everything can go into havoc. But that doesn't mean the rest of your day would go this way.
Even though it might be tempting to throw your hands up and quit, it's best to focus your attention on something that might help you regroup.
Pause. Take a deep breath. Feel the air moving in your nose and releasing out of your mouth. Please spend a few moments doing this exercise when you feel like your head will explode, rather than reacting rashly to the situation and regret it later on.
If you're a mother, you may be familiar with this scenario: It starts with bickering and morphs into kicking and screaming with you raising your voice to get in-between. And the ending? Someone cries - either you or the kids. Then you end up feeling sorry and miserable when it's not even 10 o'clock yet.
To avoid this from happening, try doing a "morning mindfulness" with everyone - your husband, children, or even your carpool friends.
Here's what to do:
Ask everyone to close their eyes and take 3-5 deep breaths. Let them feel their chests rise and fall. Suggest having them imagine they are blowing up a balloon in their belly on the inhale and letting all the air out on the exhale.
Have each of them think of one to three things they are thankful for. They can be big or small, and they can decide if they want to share.
Let everyone share out loud why today is going to be awesome.
When you're all weary and rugged out, a little TLC will go a long way.
Take a breather and have a cup of coffee or tea. Enjoy each slight sensation it brings - the warm mug on your hand, the tea's herbal aroma, the warm feeling of liquid wellness on your mouth, and caffeine's kick.
Diverting your attention to your senses, empties your mind and calms your worries. Even a short tea break can help you reorganize your thoughts.
There will always be months when you are overcrowded with schedules; you might even wish there are more than 24 hours in a day.
If this is you right now, say this to yourself, "I get everything done with ease and grace." Just take it slow, one step at a time, while mindfully making your way through each task.
Demanding bosses, overdue projects, and malfunctioning printers; everyday things an office employee complains. Over time, these minor stressors can pile up and lead to burnout, and we don't want that. In a survey by APA, a majority of Americans cited work as a significant source of stress¹.
If work starts to become overwhelming, do this simple trick: Find a quiet corner in your workplace to stay - may be inside the powder room or in your car. Then, try to calm your mind and relax your body with a simple breathing exercise. This relaxation technique helps loosen the tension in your muscle and clears up the head. As a result, it can boost your energy and enables you to work more effectively.
(1) American Psychological Association (November 2017) Stress in America: The State of Our Nation