Go to content
Introduce Self Care daily routines  
with my TTP method.
Discover how easily you can improve your life
with my TTP !

Empower Yourself by managing your stress levels.

Take Care Of Yourself
Published by Barbara Ratti in take care of yourself · Tuesday 13 Feb 2024
Tags: stressleveldestresstakecareofyourhealthpowerfulbreaksmicrobreakjournalinggratitudebreathevisualizationrelaxingplacefeelalive.
Empower Yourself by managing your stress levels.

Do you find yourself constantly living on the edge?

Are you judging yourself, experiencing a sort of brain fog during the day, or forgetting to breathe properly?

I can relate - I've been there.

Some years ago, I was in a constant state of exhaustion, trapped in a workaholic lifestyle. I lived day to day in survival mode, unsatisfied, feeling a huge sense of responsibility, and often alone. Then, my body started sending me important and painful signals.
I experienced bad headaches and TIA attacks (a transient ischemic attack) hat frightened me, leading to a series of medical appointments, brain scans, fears, and insecurities.
After weeks filled with anxiety about potential brain issues, the answer finally arrived: stress. A dangerous amount of cortisol was being produced due to stress.

My body taught me a crucial lesson about myself—I was not invincible, didn't possess endless energy, and needed rest, breaks, and a calmer lifestyle. It was hard to accept, but undeniably true.
So, what did I do?

Since then, I've listened to my body and my needs deeply and carefully.

I needed time, help, and patience, but slowly, I learned a self-care lifestyle that keeps stress levels low.

And I want the same for you. Women deserve to take care of themselves. We have a lot to manage at this moment. We need to help ourselves to live better. Together. We are not alone. You are not alone.

We may not always have the freedom to slow our lives down to the pace of our nervous systems, but can we allow ourselves to take breaks. Slow down, rest, and be fully present in the moment. Live better.

Your mind needs powerful breaks during the day, and you need to stop for a few minutes to refocus clearly.
If you don't have time for an hour-long break in your workday, a series of 'micro-breaks' can also have a powerful effect on your body and mind.

First, accept the feeling of being overwhelmed. Be aware of how you feel.
Second, breathe. It helps calm your mind and think clearly.

Find a relaxed, comfortable position, close your eyes, and draw your attention to the physical sensation of each breath.
Feel the natural flow of breath, in, and out. You don't need to do anything to your breath. Not too long, not too short, just natural.
Be kind to your busy mind. Almost immediately, and many times over, you'll find yourself distracted. When your mind wanders, gently bring it back to noticing your breathing. After some minutes, breathe into the count of four, hold your breath to the count of five, exhale to the count of six, and then open your eyes.

During the day, if you need to clear your mind, write your thoughts down. Write down your problems. Writing has been used by people to relax and deal with the world since ancient times.
Remember when we were little, and many of us kept a diary, saying, "Dear diary, today I had an awful day"? Don't be afraid to put your emotions on paper; they'll seem less intimidating after you do it. Sometimes, writing is the best way to think about things. Find a quiet corner and grab a notebook.

Embrace the blank page. Starting can be the hardest part, but remember, there's no right or wrong way to journal. Begin with a date or a simple greeting to yourself.
Treat the blank page as a canvas for your thoughts. Let it flow.
Write freely without worrying about grammar or structure. Pour out your thoughts, feelings, and concerns. Don't hold back – this is your space to be completely honest with yourself.

Reflect and explore. As you jot down your thoughts, take a moment to reflect on them.
What patterns or themes emerge? Explore the root causes of your feelings or any recurring thoughts.
Gratitude check. Incorporate a gratitude practice into your journaling routine. List a few things you're thankful for; it's an excellent way to shift focus from challenges to positive aspects of your life.
Remember, your journal is a judgment-free zone. Treat it as your confidante, a place where you can be unapologetically yourself.
Another quick and powerful way to recharge your batteries is to take a mental vacation. There are various forms of mental vacations, but one of them is familiar, and you enjoy it almost daily. It is daydreaming. Almost everyone daydreams, at least several times a day.

For a few moments, forget your work, chores, and problems, and enjoy being in a different world.
Visualize your sanctuary. Close your eyes and imagine yourself in a relaxing place.
This place should be where you feel entirely safe, where stress and worries hold no power over you. Picture yourself on a pristine sandy beach, nestled in the heart of a tranquil forest, or at a cherished childhood hideaway. The choice is yours, and there is no "right" place - it simply needs to evoke relaxation and safety.

The key here is to immerse yourself fully in your peaceful haven by using all your senses.
For example, close your eyes and imagine being in a beautiful forest.
Visualize gazing around, up through the boughs, and at the sunlight filtering through the foliage. Gaze down beside you and observe a petite stream babbling.
Do you notice any leaves drifting downstream? Any sleek, shiny stones gleaming in the sunlight? Are you alone or in the company of loved ones? Now, listen – what do you hear? Birds? Gushing water? Do you perceive the refreshing coolness of the forest's shade on your skin? Can you detect the scent of the pure earth?
After picturing this place for a minute or two, gradually reorient yourself to the room and unfasten your eyes. Take your time.
Work-related stress affects both our physical and mental well-being. It's crucial to discover effective methods for releasing the accumulated tension throughout the day to enhance our productivity.

Carving out time for yourself in a busy world can be a challenge. However, it is essential for your sense of balance and mental well-being.
Finding time for yourself can be looked at as a form of preventative care.
Taking time for yourself can help you feel restored and ready to face the other things you need to do each day. The key is taking some powerful breaks and finding new energy.
De-stress for a while embracing tools such as mindful breathing, purposeful journaling, and the rejuvenating concept of mental vacations.

Discovering the most effective stress relief strategies may require some experimentation. Certain techniques may also require consistent practice.
Identify the one that best suits your needs, lifestyle, and schedule.
It is crucial to continually explore tools that aid in managing life's inevitable ups and downs healthily.

Keeping stress at a manageable level helps to live a quality life.

To feel deep alive. Every day.

To use your energy to believe, create, grow and heal.

To set your soul on fire.  

I hope this article is helpful to you on your journey of health and wellness. I hope you'll enjoy it. Let me know how do you feel!

Take good care of yourself! You deserve it!

comments powered by Disqus
Director and Editor:
Barbara Ratti.
Take Care of Yourself
is operated by
Thinqua Srls
VAT n°:  IT03833050127
Subscribe to our newsletter !
Back to content
Follow my blog with Bloglovin