Finding Calm Amid the Chaos: Strategies to Relax and Unwind on Stressful Days
By embracing mindfulness, engaging in physical activity, creating a relaxing environment, and practicing breathing techniques you can find moments of rejuvenation within your busy schedule.
Being a writer comes with its own set of demands and pressures. Juggling deadlines, managing multiple projects, and staying creative can often lead to high-stress levels. However, it's essential to prioritize self-care and find strategies to relax and unwind, even on the busiest days. The point here is to shift your focus and concentration and make yourself a priority. If you don't, these days will go on longer than they need to.
In this post, we will explore practical strategies tailored for busy writers to help them find moments of relaxation and rejuvenation amidst an active schedule.
Photo by Jared Rice
Embrace Mindfulness, Meditation, and Deep Breathing
Practicing mindfulness and meditation can be a transformative experience that helps reduce stress and cultivate a sense of peace and well-being. Incorporating mindfulness into your routine can help reduce stress levels and enhance mental clarity and creativity. For some, it can feel a bit "weird" or "uncomfortable."
I know when I began, my mind would race all over and I felt like a failure. It's vital to notice that even if you hold space for a few seconds - you're already practicing and on your way. Be patient with yourself and approach your practice with an open mind.
Here are some steps to get started:
Find a Quiet Space: Choose a quiet and comfortable space where you can sit or lie down without distractions. It could be a dedicated meditation area or a peaceful corner in your home.
Set a Time: Decide on a duration for your practice. As a beginner, start with just a few minutes and gradually increase the period as you become more comfortable.
Get into a Comfortable Posture: Sit in a cross-legged position on a cushion or chair with your spine straight, or lie down on your back if you prefer. Find a posture that allows you to be relaxed yet alert.
Focus on Your Breath: Close your eyes and bring your attention to your breath. Observe the natural rhythm of your breath as it flows in and out. You can place your hand on your abdomen to feel the rise and fall with each breath.
Allow Thoughts to Come and Go: Thoughts will inevitably arise during your practice. Instead of engaging with them or trying to push them away, simply observe them without judgment and let them pass by, returning your focus to your breath.
Cultivate Awareness: Expand your awareness beyond your breath to include the sensations in your body, sounds around you, and any emotions or thoughts that arise. Be fully present in the moment, accepting whatever arises without clinging to it or trying to change it.
Practice Non-Judgment: Be gentle and compassionate with yourself throughout the practice. Don't judge yourself for having thoughts or distractions. The essence of mindfulness is to cultivate a non-judgmental awareness.
Guided Meditation: If you find it challenging to stay focused, you can use guided meditation apps or recordings. These provide instructions and gentle guidance to help you stay present and centered.
Consistency: Make a commitment to practice mindfulness and meditation regularly. Even a few minutes each day can have a profound impact. Consistency is crucial in reaping the benefits of this practice.
Photo by Pablo Montes
As you continue cultivating mindfulness, you'll find that deep breathing is a significant foundation of relaxation. These exercises are simple yet effective tools for managing stress and promoting peace. When you feel overwhelmed, focus on your breath for a few moments.
Deep diaphragmatic breathing activates the body's relaxation response, helping to reduce tension and induce a sense of calm. Here are some that work for me:
Diaphragmatic Breathing (Belly Breathing):
Sit or lie down in a comfortable position.
Place one hand on your abdomen, just below your rib cage, and the other on your chest.
Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Ensure that your chest remains relatively still.
Exhale slowly through your mouth, allowing your abdomen to deflate as you release the air.
Focus on the sensation of your breath and the gentle rise and fall of your abdomen with each breath.
4-7-8 Breathing Technique:
Close your eyes and take a deep breath through your nose, counting to 4.
Hold your breath for a count of 7.
Exhale slowly through your mouth, counting to 8.
Repeat this cycle for several rounds, maintaining a steady rhythm and focusing on the counts.
Box (square) Breathing:
Visualize a box with four sides. Each side represents a step in the breathing process.
Inhale slowly and deeply through your nose to a count of 4 as you trace the first side of the box.
Hold your breath for a count of 4 as you trace the second side of the box.
Exhale slowly and thoroughly through your mouth to a count of 4 as you trace the third side of the box.
Hold your breath again for a count of 4 as you trace the final side of the box.
Repeat the cycle, maintaining a steady rhythm.
Alternate Nostril Breathing:
Sit comfortably and bring your right hand up to your face.
Use your right thumb to close your right nostril and inhale deeply through your left nostril.
Close your left nostril with your correct ring finger, releasing your right thumb to open the right nostril.
Exhale slowly through your right nostril.
Inhale through your right nostril, close it with your right thumb, and exhale through your left nostril.
Repeat this cycle, alternating the nostrils with each breath.
Create a Relaxing Environment
Designating a space for relaxation in your home or workspace can significantly affect your ability to unwind. Set up a cozy corner with comfortable seating, soft lighting, and calming elements such as plants, scented candles, or essential oils. This environment will serve as a sanctuary, safe haven, or "bat cave," where you can escape work demands and immerse yourself in relaxation, even if it's just for a few minutes.
Prioritize Self-Care Rituals
As a busy writer, it's crucial to prioritize self-care as a non-negotiable part of your routine. Remember to be kind to yourself and take care of your mental health. Carve out time for activities that bring you joy and recharge your energy.
Whether it's reading a book, taking a soothing bath, indulging in a hobby, or spending time in nature, find what works for you and make it a regular practice. Also, physical activity not only benefits your physical health but also profoundly impacts your mental well-being. Remember that taking care of yourself is essential for maintaining productivity and well-being.
Disconnect from Technology
Constantly being connected to digital devices can contribute to stress and overwhelm. Make a conscious effort to disconnect from your phone, tablet, or computer for designated periods each day. Use this time to engage in activities that do not involve screens, such as journaling, practicing mindfulness, or spending quality time with loved ones. Disconnecting allows you to recharge your mental batteries and find inspiration outside the digital realm.
Seek Support and Connection
Remember, don't underestimate the power of support and connection in managing stress. Social support reminds you that you are not alone and strengthens your resilience under pressure.
Reach out to fellow writers, join writing communities, or participate in networking events to connect with like-minded individuals who understand the challenges you face. Sharing experiences, seeking advice, and receiving support from others in the writing community can provide solace and inspiration during stressful times.
Additionally, turn to your own community. Find a trusted friend, family member, or therapist who can give a listening ear and offer feedback or validation.
Do Something You Never Have Time For
While you are winding down and taking some time to yourself, when you are stressed, take advantage and do something you never seem to have time for. No, this does not mean cleaning out the gutters or taking your car for an oil change. It should be something fun and relaxing that feels more like self-care and treating yourself.
You could finally try a recipe in that cookbook that has been sitting on your shelf for 6 months, or you get out your art supplies that have been collecting dust and paint a picture. It should be something that not only takes your mind off of the stress but also feels like a reward for making it through a tough day.
Write in Your Journal
As cliché as it might sound, writing can be a therapeutic way to release pent-up emotions and gain clarity on your thoughts. Purge all of the negativity out of your mind by getting it all on paper.
Be as honest as you can, expressing what you feel and why you feel it, why you are stressed, and anything else that is bothering you. This can be such a cathartic experience and help you to feel lighter and better after getting everything out. You can also look back through your journal on future stressful days and see how far you have come.
Take home (relax and recharge)
Remember that relaxation looks different for everyone, so experiment with different strategies and find what works best for you. Finding a healthy work-life balance is crucial for your well-being and ability to relax and unwind.
While interventions are helpful, they are short-lived if you don't have a healthy balance. Avoid overcommitting yourself, and avoid additional projects or responsibilities when your plate is full. Remember that taking breaks and prioritizing self-care is okay to protect your time, energy, and mental well-being.
How do you relax and unwind? Leave a comment below or send us a DM at A Writers Business
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