Quick Tips for Stress Relief

Feeling overwhelmed, stretched thin, or just plain exhausted? In our always-on world, stress and burnout have become all too common, especially for those juggling demanding jobs, caregiving responsibilities, or both. At unBurnt, we understand that finding time for finding even small pockets to rest and reset e can feel impossible.

That's why we advocate for micro-habits. Small and manageable actions that can make a big difference in your overall wellbeing and ability to stay resilient even the face of everyday stressors (because let’s face it, they’re a part of life).

5 Micro-Habits to Ease Stress and Prevent Burnout

1. Morning Mindfulness

Start your day with intention. Instead of reaching for your phone first thing, take a few minutes to breathe deeply, stretch, or enjoy a quiet cup of tea. This simple practice can set a positive tone for the rest of your day.

Why It Works: Morning mindfulness practices, such as meditation, can activate the parasympathetic nervous system, reducing cortisol levels—the body's primary stress hormone—and promoting a sense of calm and focus.

2. Screen-Free Walking Breaks

Incorporate short, screen-free walks into your day. Even a five-minute stroll can help clear your mind and reduce stress. Leave your phone behind and focus on the sights and sounds around you.

Why It Works: Walking, especially in natural settings, has been shown to lower cortisol levels and improve mood by promoting the release of endorphins, according to Harvard Health.

3. Breathing Exercises

Practice deep breathing techniques, such as box breathing: inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat this cycle a few times to calm your nervous system and regain focus.

Why It Works: Controlled breathing exercises can stimulate the vagus nerve, enhancing parasympathetic activity and reducing anxiety and stress.

4. End-of-Day Check-In

Before bed, take a moment to reflect on your day. Acknowledge what went well and identify any lingering stressors. This practice can help you unwind and prepare for restful sleep.

Why It Works: Reflective practices can decrease activity in the amygdala, the brain's fear center, leading to reduced stress and improved emotional regulation.

5. 15-Minute to Declutter your space

Clutter can contribute to feelings of overwhelm. Set a timer for 15 minutes and tidy up a small area of your home or workspace. This quick task can create a sense of accomplishment and a more peaceful environment.

Why It Works: An organized environment can reduce cognitive overload and stress by minimizing distractions and promoting a sense of control.

Taking care to prevent stress from creeping into burnout territory doesn't have to be super time-consuming. By incorporating these micro-habits into your daily routine, you can build resilience and protect yourself against burnout. At unBurnt™, we're here to support you every step of the way. Check out more free resources at the Wellness Hub.

Note: This article is for informational purposes only and does not constitute medical advice. Advice here may be helpful for quick stress relief, but if you're experiencing chronic symptoms of burnout, or are concerned about your wellbeing, please consult a healthcare professional.