Featuring Serenity Candle
As the holiday season rapidly approaches, its more important than ever to be wary of exhaustion or burn out and the anxiety, depression and impaired immunity that so often accompanies doing too much. Why not act preventively and incorporate some relaxing activities that get you out of flight or fight mode and help you gravitate toward a more rest and digest mind state?
Self-care isn’t just about expensive indulgences or treating yourself – recent research reveals it can significantly boost your mood as well as reduce the likelihood of illnesses like heart disease, stroke and cancer. It also helps to make you more adaptable to life’s sometimes sudden upheavals as well as allowing you to recover more quickly and increases your overall productivity. It’s about time to start scheduling some downtime, don’t you think? If you’re wondering where to start, here are some affordable, fast remedies that will help you unwind after a hectic day.
Progressive Muscle Relaxation. Begin by taking in a few deep breaths, then focus on one part of the body or group of muscles at a time. Clench the muscle group you are focused on and notice how those muscles feel when contracted. Hold this tension for 5 seconds while breathing in. Then, release your breath and relax those muscles all at once. Pay close attention to the feeling of relaxation when releasing the contracted muscle. Give yourself 10 seconds to 20 seconds to rest and then move on to the next muscle group. Imagery may be helpful in conjunction with the release of tension, such as imagining that stress flowing out of your body as you relax each part of your body.
Mindfulness Meditation. This trending practice involves sitting comfortably, focusing on your breathing, and continually bringing your mind's attention to the immediate present moment without drifting into concerns about the past or the future. Research suggests it may be helpful for people with anxiety, depression or chronic pain. If you’re just beginning, try it for 5 or 10 minutes. Eventually, you’ll want to meditate twice as long, then maybe up to 45 minutes or an hour. Find a spot where there isn’t too much noise, activity or clutter – somewhere peaceful and quiet. Sit in natural light if you can – or sit outside if you like, but just be sure to choose a place with very little distractions.
Yoga, Tai Chi, and Qigong. If sitting still is hard for you to do, these three ancient arts might be a better fit as they combine rhythmic breathing with a series of flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts and allow you to be more open to doing more relaxing activities afterwards. These simple movements come with a plethora of benefits. Besides increasing your flexibility and balance, they can also lower blood pressure, slow your heart rate and breathing, improve digestion, ease muscle pain, stiffness or soreness, improve your sleep duration and quality and increase your overall feelings of emotional and physical well-being.
Walk Outdoors. Spending time in nature is one of the best ways to ground yourself at the end of a hectic day. Leave your phone at home and head outdoors for it has the ability to ease your mind when you’re feeling overwhelmed. Don’t have a lot of time for a long hike? Don’t worry! Even limited periods of daily exposure to green spaces can increase well-being as a 2010 study revealed that it releases endorphins (which are stress-releasing hormones) in the brain. In just five minutes of spending time in green spaces, participants of this study reported improvements in self-esteem and mood, regardless of their health status, gender, or age. Time to lace up those sneakers and get some fresh air!
Soak. As cooler temperatures reign, a hot bath may just be the perfect self-care activity when you’ve been on your feet all day running errands or engaging with difficult customers, clients or even family members! Studies show that immersing yourself in warm water relaxes your blood vessels as the heat causes them to dilate, making it easier for blood to flow. This temporary lowering of blood pressure is similar to the effects of exercise and is linked to similar cardiovascular benefits. The increase in blood flow also helps clear your muscles of lactic acid, making them less sore, so you could consider a hot soak as an alternative to over-the-counter pain relievers for mild to moderate muscle pain.
Light a Serenity Candle. Perhaps you haven’t considered it before but the light that a candle gives off can create a calming illumination. The low light also helps your body release melatonin, a hormone essential to feeling drowsy and regulating healthy sleep cycles. The Serenity Candle can also ease feelings of anxiety, tension or anger, encouraging a more chilled out state of mind by releasing tranquil scents into the air as the candle burns. Made with a propriety blend of relaxing and sedating essential oils of Lavender, Valerian, and Chamomile, plus harmonizing and balancing Clary Sage as well as uplifting Bergamot, this candle can be burnt while meditating, performing progressive muscle relaxation, yoga, tai chi, or while soaking in hot bath.
Why not double up your relaxation techniques to help combat the extra busy holiday season? Your body will thank you and you may also be able to balance those additional activities and errands without feeling overwhelmed or in danger of catching a cold or flu. Now that’s a win-win!