Sometimes there’s no time – or money – for a spa weekend, let alone a 30-minute massage from the place down the street. That’s when these decompressing tips come in handy that you can do right from your home.
Mantra meditation
A mantra isn’t just for mission statements or yoga classes. It’s a tool that has been used for millennia to promote a state of peace. At home, select a word or phrase that holds meaning for you, and that you think sounds nice rolling off the tongue. Say this to yourself whenever you need to be reminded to enjoy life, moment to moment.
Take catnaps
We are no different from toddlers in that a short nap can transform us from cranky monsters to gentle creatures. Even if you don’t have time for a nap, let yourself rest for just five minutes when stress overcomes you. Take two firm pillows and sit with your heels on the floor. Keeping your toes together spread your knees wide and put the pillows between them. Lean your torso against the pillows with your head turned to one side. Take several deep breaths, and then turn your head to the other side.
Go on a mental vacation
You can take a vacation entirely inside your head. Find a comfortable place in your home, shut your eyes and visualize a relaxing setting like a beach or hammock by a lake. Imagine how it smells and looks. The better you are at visualization, the more your body will relax in response to perceived stimuli.
Honey mask
Add this to your getting-ready-for-bed routine: a moisturizing honey mask. Honey has natural antibiotic properties and makes your skin incredibly soft to the touch. Apply just a tablespoon to your face and relax for 10 minutes while it dries, then rinse with warm water.
Sea salt bath
A bath is already relaxing by itself, but by adding sea salt you amplify the soothing effects. The salt pulls impurities out of your pores. If you want an even more pleasant experience, add a few drops of your favorite essential oil to the water and light some candles.
Choose a different nightcap
Instead of drinking alcohol before bed – which can cause sleep-disruptive blood sugar spikes – drink tart cherry juice mixed with water. Tart cherry juice contains sleep-inducing melatonin.
Make your bed with lavender
Several studies have shown that lavender can promote better sleep. Add a few drops of lavender essential oil to a cloth and put it under your pillow, or try ironing your pillowcases with lavender-scented water.
Take the time to be grateful
A study from the University of California Davis found that people who listed five things they were grateful for every day in a journal fell asleep easier and experienced deeper sleep than those who didn’t keep a journal.
Breath work
Take a few minutes a day to be mindful of your breathing. Take deep breaths that fill up your belly with air and then slowly release until your body is depleted of extra oxygen. This action blocks the body’s stress response and tells your body to relax. If you just breathe deeply before responding to stressful situations in life, you’ll be amazed at how you think more clearly.
Keep a guilt-free treat around
Is there a delicious-but-healthy food item you love? Maybe homemade ice cream, frozen banana slices dipped in dark chocolate, or natural peanut butter? Always have a stock of this at home and when life seems to be getting the best of you, set aside 10 minutes to put that treat on a nice plate or bowl. Sit somewhere with a pleasant view, and focus on the flavors and textures of the treat. Simply knowing you set aside time to treat yourself is relaxing.