Day 12

Stress

Tips To Reduce Your Technology Use

Set Boundaries

Limit screen time by allocating specific times in your day where you won’t be using your phone, tablet, laptop or computer. E.g. this could be part of your morning routine. Turn off all notifications from apps like social media, email and the news.

Create a 15 min time limit on social media which notifies you once you have reached that limit. Put your phone in a different room or drawer when you need to focus on one task that requires your full attention. Use your phone’s do not disturb function during mealtimes and when you are driving,

Digital Declutter

Regularly declutter your digital spaces by organising files, cleaning up your inbox, and deleting unused apps. Unsubscribe from email lists and notifications that are not essential.

Meditating away from phones and devices

Create Tech-Free Sleep Environment

Avoid screens at least an hour before bedtime to promote better sleep. Use features like “night mode” on devices to reduce blue light exposure.

Follow the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.

Prioritise Real-Life Interactions

Balance online and offline connections.

The Worry TreeThe Worry Tree

Hey there worry warriors! So, you know how sometimes our brains just love to go on a worry spree? Yeah, it happens to the best of us. But fear not, because we’ve got something super cool called the worry tree to help us tackle those pesky thoughts like a flamingo gracefully strutting through life!

Now, imagine you’re chilling under the worry tree, sipping on some lemonade, and pondering those Type 1 worries. These are the ones that seem to pop up more often than your favourite song on the radio. We’re talking about those “what if” scenarios that can turn a peaceful mind into a whirlwind of anxiety.

First up, we’ve got the hypothetical situations. You know, those wild thoughts like, “What if aliens invade during my lunch break?” or “What if I trip and fall in front of my crush?” Yeah, those ones. It’s like our brains have a Netflix subscription to the sci-fi thriller section, constantly playing out these dramatic scenarios.

But here’s the thing, my fellow worry warriors. Most of these hypothetical situations are as likely to happen as finding a unicorn in your backyard. So, instead of getting tangled up in worry knots, we can choose to let those thoughts flutter away like autumn leaves in the wind.

Then, there are the current problems – the real deal stuff that we actually have some control over. Like when your car decides to throw a tantrum in the middle of rush hour traffic. Now that’s a situation where we can roll up our sleeves and make a game plan!

So, here’s the Worry Tree mantra: First, notice the worry. Acknowledge it like you’re waving hello to a passing cloud. Then, ask yourself, “Is this a hypothetical situation or a current problem?” And hey, if it’s just a wild “what if,” why not save it for another day? No need to let it rain on your worry-free parade!

But if it’s something you can actually do something about, well, it’s action time, my friend! Whip out your mental toolbox and start crafting that action plan. What needs to be done? When can you do it? And how are you gonna tackle it like a boss? Once you’ve got your plan in place, you can let that worry take a little vacation while you shift your focus back to the present moment.

So, next time you find yourself tangled up in worry vines, just remember your trusty worry tree and let it guide you back to that peaceful flamingo state of mind. You’ve got this!

Box Breathing Exercise

This exercise is used by varies professionals in high stress situations to help regain calmness and focus. Singers use it before performing on stage and even the army use this method before entering conflict situations.

Here’s a step-by-step guide for a box breathing exercise:

  1. Find a comfortable sitting or lying position, and close your eyes if it helps you focus.
  2. Inhale slowly and deeply through your nose while counting to four in your mind, filling your lungs completely.
  3. Hold your breath for a count of four.
  4. Exhale slowly and completely through your mouth, counting to four as you release the air from your lungs.
  5. Pause for another count of four before starting the next breath cycle.

You can also imagine or even use your finger to draw an outline of a box if you need something to focus on to calm your mind.

Repeat this box breathing pattern for several minutes, focusing on the rhythm of your breath and keeping it smooth and steady.

Digital Detox

Having regular technology free time is essential for your wellbeing. You start to quieten down the external noise and become more in tune with your body.

Technology, phones and apps can become compulsive as they have been designed to gain your attention through notifications, alerts and constant scrolling. Excessive social media use has been linked to low mood. Setting boundaries from digital devices and online platforms can have several benefits:

  • Reduced stress and anxiety – constant notifications, emails, and social media updates can contribute to stress and anxiety. Taking a break allows you to disconnect and find calm.
  • Improved sleep quality – blue light emitted by screens interferes with melatonin production, affecting sleep. helps regulate your sleep cycle.
  • Enhanced productivity – without distractions, you can focus better on tasks.
  • Increased face-to-face interaction – spending less time online encourages real-life conversations and connections.
  • Better mental health – setting boundaries with social media reduces the pressure to compare yourself to others online.
  • Better physical health -less screen time means more time for physical activities.

Juggling Flamingo

Add A Splash Of Colour

Hey there worry warriors! So, you know how sometimes our brains just love to go on a worry spree? Yeah, it happens to the best of us. But fear not, because we’ve got something super cool called the worry tree to help us tackle those pesky thoughts like a flamingo gracefully strutting through life!

Now, imagine you’re chilling under the worry tree, sipping on some lemonade, and pondering those Type 1 worries. These are the ones that seem to pop up more often than your favourite song on the radio. We’re talking about those “what if” scenarios that can turn a peaceful mind into a whirlwind of anxiety.

First up, we’ve got the hypothetical situations. You know, those wild thoughts like, “What if aliens invade during my lunch break?” or “What if I trip and fall in front of my crush?” Yeah, those ones. It’s like our brains have a Netflix subscription to the sci-fi thriller section, constantly playing out these dramatic scenarios.

But here’s the thing, my fellow worry warriors. Most of these hypothetical situations are as likely to happen as finding a unicorn in your backyard. So, instead of getting tangled up in worry knots, we can choose to let those thoughts flutter away like autumn leaves in the wind.

Then, there are the current problems – the real deal stuff that we actually have some control over. Like when your car decides to throw a tantrum in the middle of rush hour traffic. Now that’s a situation where we can roll up our sleeves and make a game plan!

So, here’s the Worry Tree mantra: First, notice the worry. Acknowledge it like you’re waving hello to a passing cloud. Then, ask yourself, “Is this a hypothetical situation or a current problem?” And hey, if it’s just a wild “what if,” why not save it for another day? No need to let it rain on your worry-free parade!

But if it’s something you can actually do something about, well, it’s action time, my friend! Whip out your mental toolbox and start crafting that action plan. What needs to be done? When can you do it? And how are you gonna tackle it like a boss? Once you’ve got your plan in place, you can let that worry take a little vacation while you shift your focus back to the present moment.

So, next time you find yourself tangled up in worry vines, just remember your trusty worry tree and let it guide you back to that peaceful flamingo state of mind. You’ve got this!

Stress Busting Activities

Here’s a few examples of some stress busting activities you can do to help relieve some stress and anxiety and make you feel better.

Remember to try what suits you but equally getting out of our comfort zone can make us feel energised and uplifted!

Self care doesn’t have to cost anything sometimes a change of scenery can do wonders at improving our mood.

Dancing Flamingo

  1. Take a walk in your local area or l park. Getting outside is amazing at clearing our head
  2. Practice deep breathing exercises for relaxation.
  3. Try mindfulness meditation using free online resources.
  4. Do stretching or yoga routines at home using YouTube tutorials.
  5. Write in a journal to express your thoughts and feelings.
  6. Enjoy a hot cup of herbal tea or warm water with lemon.
  7. Listen to calming music or nature sounds on streaming platforms.
  8. Watch funny or uplifting videos online for a mood boost.
  9. Take a relaxing bath with Epsom salts or essential oils.
  10. Engage in creative activities like drawing, colouring, or crafting with materials you have at home.
  11. Connect with friends or family members through phone calls or video chats.
  12. Spend time outdoors in nature, whether it’s a park, garden, or backyard.
  13. Practice progressive muscle relaxation techniques to release tension.
  14. Watch a sunrise or sunset for a calming and peaceful experience.
  15. Explore free resources for mental health support and self-help books available at local libraries or online platforms.

 

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