May is Mental Health Awareness Month! You’re probably seeing lots of content seeking to increase attention around mental health and well-being. At movemindfully, we are very interested in how you can build mental health and wellness practices into your day to proactively manage stress before you experience mental health concerns.
While many people love to get outside for a walk or run or enjoy yoga or meditation classes, we can’t always access them during times of stress and overwhelm. Here are three simple mind-body strategies you can access in the moment — with no special equipment, no extra space, no certification required.
“I don’t have time for a walk!” Many of us know that physical exercise helps relieve stress, but the reality is that we can’t always find the time to walk, run, or get to the gym. Gentle stretching can be your portable coping skill. Even gentle stretching in a chair releases feel good chemicals in your mind and body that can distract you from other thoughts, and reduce built up tension or stress in your body. Here are two different stretches you can try depending on your space:
- Try a lunge (step one foot back and bend your front knee as you reach arms overhead or behind your back). This simple movement that most of us have done in gym class as a warmup stretches your hip flexors which get tight from stress.
- Don’t have time or space to stand up? Try a figure four stretch as you sit in a chair (cross your ankle in front of your other ankle or cross it over your opposite thigh). Create space in your hip flexors as you breathe slowly. Simply stretching these muscles allows your mind and body to relax and reset.
“I can’t find my fidget!” Many of us love fidgets (handheld gadgets you can play with to ease stress and improve focus). They can provide a distraction from other thoughts and help you feel more present and connected. But what if you don’t have a fidget with you?
- Try massaging your hands. Massage between the bones in your hands and then massage each finger. Notice if this helps you reset. The great thing about massage is that it has the same physiological benefits whether you massage your own muscles or work with a massage therapist. Massage helps your body heal and releases happy chemicals, like oxytocin and endorphins, that can improve your mood and alleviate pain.
“I need a break, but I have to get my work done!” When life gets busy it can be hard to find the time to socialize with friends, get outside, or go on adventures. The great thing about your mind-body connection is that when you think about a favorite friend, place in nature, or vacation spot, you can get some of the same feelings you would if you were there right now.
- Give yourself at least five minutes to visualize time with a favorite pet or friend. You can also choose to picture a favorite place or a place you would like to travel to. Really picture it in your mind as if you are there. What would you see? What sounds would you hear? How would you feel? This portable coping skill is also a great way to help your mind and body get ready for sleep.
If you find these portable coping skills helpful and want to learn more about using them for yourself and sharing them with others, download a free chapter of I Am Safe and get a three-move practice you can use and share right away.
Want to learn more? Join us June 12 for a full-day hybrid I Am Safe training — spend the day with others who care deeply about community mental health and leave with a wide array of strategies to add to the great work you are already doing!