Stress management: 3 new habits to change your daily routine

How to Manage Stress: Discover Effective Habits for a More Balanced Life

1. Are You Constantly Under Pressure at Work?

If you think this article will stop your boss from pressuring you about an urgent task that isn’t truly urgent, we’re sorry to disappoint—we’re not magicians. However, we encourage you to take a moment and realize that you might not be taking enough care of yourself.

• At work and in your personal life, you always put others’ well-being before your own.
• You think about your never-ending to-do list as soon as you wake up.
• When you get home after work, you struggle to disconnect.

2. One Life, One Balance: Let’s Break a Popular Myth

Before diving deeper, let’s address a popular belief that’s often repeated in workplace wellness articles: you can’t manage work stress with simple advice like “switching off in the evenings and weekends.”

Why?
Because we don’t have two lives—one professional and one personal. We have just one life, in which we work. That’s why we created EMPOWERED, a comprehensive program that blends personal development with business skills, transforming your life into a fulfilling adventure.

3. Three New Habits to Manage Stress and Anxiety

Take a deep breath and discover three new habits that can help you manage stress and anxiety more effectively.

Practice Meditation to Manage Stress and Emotions

Mindfulness Meditation: The Ultimate Stress Management Method
Mindfulness meditation isn’t just a secret kept by herbal tea enthusiasts; its benefits are numerous and impressive. It helps in:

• Reducing intrusive thoughts
• Allowing you to let go and accept what you can’t control
• Keeping calm even in chaotic situations and soothing the nervous system

According to Mental Health in Quebec, mindfulness meditation can also help combat depression and burnout. To get started, you don’t need to spend months in an ashram or become a monk. Integrate meditation into your daily routine with:

• Apps like Waking Up or Petit Bambou
• Classes or local zen retreats
• The Headspace series, a meditation guide

SKY Breath Meditation: An Alternative for Stress Management at Work

If sitting still isn’t your thing, and mindfulness feels like torture, try SKY Breath Meditation. Instead of emptying your mind, this practice involves breathing exercises. Clinical trials at Yale and Harvard have shown its effectiveness, even improving PTSD symptoms in veterans from Iraq and Afghanistan. Benefits include:

• Better health and improved sleep
• Enhanced relationships
• Reduced depression and increased positive emotions

To start, explore the different breathing techniques:

• Ujjayi (Victorious Breath)
• Bhastrika (Bellows Breath)
• Om Chanting
• Sudarshan Kriya

For more information, visit the Art of Living website.

Engage in Creative and Manual Activities to Relieve Professional Stress

Creative Activities: A Timeless Way to Recharge
Using your hands to create can be a powerful way to manage stress. Why?

• It helps you forget daily worries through concentration.
• It allows you to express and release emotions.
• It provides a moment alone, free from external pressure.

Not sure where to start? Try activities like:

• Painting
• Drawing
• Pottery
• Writing
• Mosaics
• Knitting
• Cooking
• Playing a musical instrument

4. Reading: An Escape and a Stress Management Tool

Reading engages your hands and imagination, offering the same benefits as creative activities while opening up new worlds—real or imagined. Malcolm X, for instance, credited reading with transforming his life during his time in prison.

5. Adapt Physical Activity to Your Emotional Needs

We all know exercise is good for physical and mental health, but did you know you can adapt your workout to your emotional needs? According to Daniel Goleman in Emotional Intelligence, each sport has its own emotional benefits.

If you feel down, a dynamic physical activity can lift your spirits. Some top activities to boost energy and manage work stress include:

• Dance
• Vinyasa yoga
• Weightlifting
• Swimming
• Running
• Boxing

For high anxiety, gentler, calming activities are more effective, such as:

• Hatha yoga
• Forest walks and gentle hikes
• Yoga Nidra
• Relaxation exercises
• Yin yoga

6. Ready for Effective and Accessible Coaching?

If you’re looking for coaching to help you manage stress, discover Empowered—a program that can revolutionize your personal and professional life. With practical exercises, it will help you tackle stress in challenging situations, regain confidence, and overcome limiting beliefs.

Sources and References

• Emma M. Seppälä et al., "Breathing-based meditation decreases PTSD symptoms in U.S. military veterans," National Library of Medicine.
• Thanh-Lan Ngô, "Review of the effects of mindfulness meditation on mental and physical health," Mental Health in Quebec, Read more.
• Daniel Goleman, Emotional Intelligence: 10th Anniversary Edition, Random House Publishing Group.

By integrating these habits, you can improve your stress management skills and transform your everyday life.