Building Personal Resilience and Stress Awareness: 30 Days to a Less Stressed you
Annually, International Stress Awareness Week gains worldwide backing, all with one goal in mind: to heighten awareness about stress and methods for effectively managing it, both in the workplace and our personal lives.
On November 1st, Stress Awareness Day serves as a reminder to focus on the physical, mental, and emotional aspects of our well-being. Stress is an inescapable facet of life, but it need not dominate our journey.
This month, we're dedicating each day to helping you understand, manage, and reduce the stress that may be weighing you down.
Here we share some valuable insights for your 30-day journey towards a less stress-laden life:
Day 1 – Emotional
Take a moment for introspection. Reflect on your life's recent five-year journey. Celebrate your accomplishments, your proudest moments, and your most significant achievements.
Day 2 – Mental
Foster connections even from a distance. Utilise technology to invite loved ones to a virtual dinner through platforms like WhatsApp, FaceTime, Zoom, or Skype.
Day 3 – Physical
Organise your week with nutritious meals. A balanced diet rich in essential vitamins benefits both physical and mental health.
Day 4 – Emotional
If news consumption induces emotional distress, consider limiting or altering your engagement with it, particularly before bedtime.
Day 5 – Mental
Understand the critical link between stress and health. High-stress levels correlate with weakened immunity, hypertension, heart disease, obesity, and diabetes. Reflect on your personal experiences with stress and how you coped.
Day 6 – Physical
If you're working from home or in an office, incorporate regular screen breaks and leave your desk for lunch. Don't forget to stretch.
Day 7 – Emotional
Pause and check in with yourself. Explore your feelings, and if unhappiness persists, reach out to friends or support networks to improve your well-being.
Day 8 – Mental
Efficiently organise your day to strike a balance between work and personal life. Creating a structured schedule enhances productivity while allowing you to allocate time for self-care.
Day 9 – Physical
Play your favourite song and have a dance break to rejuvenate yourself.
Day 10 – Emotional
Manage "what if" thinking by listing your concerns and crafting practical action plans.
Day 11 – Mental
Dedicate moments to stillness, free from external input. It's a simple practice that can bolster your resilience.
Day 12 – Physical
Ensure adequate hydration; aim for 1.6 litres for women and 2 litres for men daily. Use a water bottle with measurements to monitor your intake.
Day 13 –Emotional
Reflect on your feelings and complete sentences related to your emotional state, thoughts, happiness, and anticipation.
Day 14 – Physical
Move every day. Take time to stand, stretch, adjust and improve your posture.
Day 15 – Physical
Incorporate physical activity into your routine, either through online workouts or local gym/yoga studio visits.
Day 16 – Emotional
Consider your legacy and what you want to be remembered for. Identify personal values and priorities to become your best self.
Day 17 – Mental
List weekly goals to achieve.
Day 18 – Physical
Explore volunteer opportunities and find a cause that resonates with you.
Day 19 – Emotional
Release grudges and regrets, focusing on moving forward.
Day 20 – Mental
Begin your day with a grounding exercise, engaging your senses, such as breathing deeply, taking a short walk, or making yourself laugh.
Day 21 – Physical
Choose a stress-busting activity, such as mindfulness, time outdoors, quality sleep, hydration, fun, laughter, or aerobic exercise.
Day 22 – Emotional
Recall three positive experiences from the week.
Day 23 – Mental
Perform a random act of kindness for someone around you.
Day 24 – Physical
Clean and organise your workspace for a productive week.
Day 25 –Emotional
If possible, donate to your local food bank, checking their specific needs to make a meaningful impact.
Day 26 – Mental
Reflect on your "Ikigai," your reason for being, and offer support to those who may be struggling.
Day 27 – Emotional
Interact with pets, as it releases the love hormone, oxytocin.
Day 28 – Physical
Consider adding a plant to your room for a healthy and vibrant touch.
Day 29 – Physical
Learn a relaxation breathing technique for unwinding.
Day 30 – Mental & Emotional
Evaluate your stress levels by completing an online Stress Test and reflect on your 30-day journey's impact on your well-being and what you anticipate in the next 30 days.
Congratulations! Reflect on your journey to this point. Celebrate your accomplishments and commit to ongoing self-care.
Remember, small steps every day can lead to significant change.
Let's make November 2023 a turning point in your stress management journey!