Downshift and De-stress in Micro Doses
Did you know that work is a major cause of stress? According to Herron (2021), the “Stress in America survey found that around 6 in 10 adults identify work (64%) and money (60%) as significant sources of stress,” and that in the 2020 Gallup report... “76% of employees sometimes experience burnout on the job.” For many of us, our careers or schedules may have changed because of the pandemic. As we manage our days we may be feeling a little more overwhelmed than normal and just a little more stressed.
Remember, taking time to downshift and de-stress can come in micro doses. So find those little moments to unwind and set the tone of your environment to break up the stress throughout your day.
DOWNSHIFT “SIP & SOUND” PRESCRIPTION:
- Sip 1x per day (or as needed), sip a drink to set or change your mood when feeling stressed.
- Sound 1x per day (or as needed), set the sound in your environment to motivate or relax you.
- Pair-up Sip & Sound combinations 1x per week (or as needed), set an even greater mood with a sip and sound.
- Quick tip: a little dance movement and a little connecting with friends will amplify your results.
SIP
A good drink can bring health benefits, give you some time to pause and breath, and reset your mood for that moment.
- Stock your kitchen with ingredients for your favorite drinks
- Name your drinks with the mood it will provide and post it in your kitchen
Here are two drinks from the Blue Zones Project kitchen:
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Asian Pear Punch
Peel and cut the pears removing seeds and stems. Add pears, ginger, vanilla extract, cinnamon, honey, and water to blender and blend until smooth. In your pitcher or punch bowl, add pear, blend and club soda over lots of ice. Stir until punch is mixed. Garnish with cranberries, raspberries, and/or citrus wheels. |
Digest-ease Tea
Combine dry herbs in a glass container. To make a cup of tea, use 1/2 Tbsp of tea mixture per 8 oz boiling water. Steep for 5-10 minutes. |
SOUND
Music is a great way for us to set the tone of our environment. Music distracts and absorbs our attention while helping to explore our emotions (PsychCenteral, 2016). While most recommend that slow, quiet, classical music provides a relaxing effect on our minds, the preference of music type is really up to each individual and the mood you want to set.
- Create a playlist and have it on hand
- Name your playlist with the mood it will provide
Here are two playlists to get you started:
BZP Hawaii – Chill Out
BZP Hawaii – Pump it Up
References:
Herron, A. (2021). Reducing Stress in the Workplace. WebMD. Retrieved from: https://www.webmdhealthservices.com/2021/02/09/reducing-stress-in-the-workplace/
(2016). The Power of Music to Reduce Stress, PsychCentral. Retrieved from: https://psychcentral.com/lib/the-power-of-music-to-reduce-stress#1
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