How often in your busy day do you find time to care for yourself?

Instead do you find yourself rushing from one task to another and end the day depleted and exhausted?

How often do you wake in the morning dreading the day ahead?

Today I am sharing some ideas of things you can do that will take 5 minutes.

Some of my categories may seem weird but I have based them on research about what assists us to experience less stress. I have given some ideas, you can probably think of many more.

Simple 5 Minute Ideas

My favourite go to simple ideas are:

• A short guided meditation. The app Insight Timer is a great source of 5 minute mediations.

• Writing in your journal about anything.

• Sitting quietly and deep breathing.

• Looking up at the stars in the night sky.

• Savouring a favourite herbal tea.

• Close your eyes and imagine a peaceful place.

• Walk outside and breathe in the fresh air.

• Write down 5 things you are grateful for.

Calming 5 minute ideas

My favourite go to calming ideas are:

• Pat your pet

• Sit in a quiet, peaceful place at home and practice deep breathing.

• Create a vision board of your favourite self care practices. Add to it when taking your 5 minute calming time

• Sing a favourite song

• Close your eyes and just focus on breathing

• Massage your wrists

• Doodle

Positive 5 minute ideas

Focusing on the positive is very calming. My favourites are:

• Visualising a wonderful future

• Reading a good news story

• Writing a loving, positive note to your future self

• Reminisce about a happy memory

• Smile as you take a selfie

• Look at Art that inspires you

• Quick repair to an item of clothing – such as sewing on a button.

Declutter 5 Minute Ideas

May seem weird but clutter is stressful and decluttering is calming.

• Quickly throw together some leftover fruit and green vegetables and make a smoothie

• Organise a drawer (or part of it)

• Write down on thing to achieve for the rest of the day

• Make a list of the things you have completed/accomplished recently

• Reorganise part of your desk (or all if it can be done in 5 minutes)

• Journal what you are thinking

• Tidy your Email inbox

• Choose one item of clothing you no longer need and donate it

Social 5 Minute Ideas

• Text a friend a message of appreciation

• Post a positive status on your social media

• Send a friend a song you think they will like

• Send a message to friends suggesting a get together

• Send a thank you note to someone

• Have a quick catch up with someone special – let them know you have 5 minutes and just want to connect for 5 minutes.

• Share a joke or funny meme you have seen recently

• Tell someone you love them

Move 5 Minute Ideas

• Stand up and stretch. Reach for the sky then down to your toes.

• Dance to a great song

• Roll your shoulders backwards and forwards

• Try out assorted power poses – shoulders back, feet firmly on the ground, head up.

• Sit in your chair slightly differently. Maybe push yourself back into the chair more so you sit more upright.

• Try some simple yoga poses

• Jump. Use a skipping rope or do star jumps.

• Go outside and walk around the garden

• Give a thirsty plant some water

Enjoyable 5 Minute Ideas

• If you like incense or scented candles light one and breathe in that beautiful aroma

• Listen to something inspirational

• Listen to a song you love

• Read a motivational quote

• Start your bucket list and spend 5 minutes brainstorming ideas for it

• Draw what you can see out the window

• Doodle – have a special notebook to do this in and you will always have it on hand

• Colour a page in a colouring book

• Give yourself a quick foot bath

Cozy 5 Minute Ideas

• If it is nighttime, put on your comfortable pyjamas

• Snuggle up with a favourite book

• Massage your palms with your thumbs (it feels so relaxing)

• Put your favourite songs into a playlist.

• Watch part of a favourite movie

• Write a comfort food shopping list

• Sit in a favourite corner with a hot chocolate

Mindful 5 Minute Ideas

• Read a book for 5 minutes, reading slowly to take in the words.

• Work on a puzzle that requires focus. Maybe a crossword, sudoku for example.

• Sit quietly focusing on your breathing and the sensations in your body.

• Paint your nails (try doing that without paying attention!)

• Sit quietly and listen to white noise while breathing deeply

• Walk around outside

• Stretch slowly, focusing on the feeling of the stretch

• Hug a tree

• Repeat a personal mantra

Easy 5 Minute Ideas

• Just sit quietly and be present in your body

• Make yourself a drink of water, herbal tea, anything calming

• Work on a jigsaw

• Take a quick walk

• Cuddle your pet

• Massage your feet

• Listen to the sound of running water

Still Stressed?

If you answer that question with a yes that is not surprising. One 5 minute activity is not going to remove your stress. But many throughout the day, over a period of time can help.

It is also important to take more time out regularly to practice longer self care.

It is also a good idea to start your day with some sort of mindful self care activity to clear your mind and calm your body. This is also a good time to set your intentions for the day. As for yesterday’s stress. Don’t take that on board, but you may consider what needs to be added to your to do list from yesterday’s stress. Take on the activity, not the stress.

It is also important to end your day with a mindful self care activity. This focus is on putting aside the day and allowing yourself to calm your mind before going to sleep. You will sleep better and wake up more refreshed.

Can I Help?

I have studied Mindfulness as part of my Master of Counselling and teach mindfulness as well as practicing it myself.

I have also studied the impacts of stress and stress relieving activities.

If you would like to talk to me about how I can help you with managing your stress or would like to learn mindfulness, please contact me on 0409396608 or nan@plentifullifecounselling.com.au

If you would like to learn more, I write a regular newsletter with helpful information, tips, information on courses, and the occasional freebie. At the moment I have a free mindfulness meditation for anyone who signs up to my newsletter. This meditation offers a way to safely explore your feelings and learn to be okay with them. If you would like to subscribe please click on the link here: http://eepurl.com/g8Jpiz