Quick Intuitive Rituals for Busy Moms to Melt Stress.
Written by Lisa M. Masiello
In our fast-paced world of building businesses, leading teams, and nurturing families, busy working moms like you deserve intuitive rituals to help lower stress quickly.
These mindful unwinding techniques help you reclaim your inner peace without sacrificing ambition.
Most importantly, these techniques enhance leadership energy, foster family joy, and promote heart-centered flow. Ready to transform your overwhelm into calm?
Stress buster: Quick fixes for lightning-fast anxiety relief.
We live in an 'I want it now' culture, where the pressure of keeping up with the Joneses is constant, and stress is an inescapable part of our lives. From work demands to personal challenges and household concerns, the constant pressure can take a toll on our mental and physical health.
The good news is that there are valuable ways to lower stress fast and regain balance, enabling you to meet life's challenges with a greater sense of well-being.
Let's first look at how stress can manifest itself in our bodies.
What does stress feel like? Signs for ambitious women leaders.
Each person experiences stress differently, based on their personality and disposition, how they handle stressful situations, and the type of stress they experience.
Here are common physical, emotional, behavioral, and mental indications of stress.
Physical symptoms of stress.
Muscle tension: Increased muscle tension in the neck, shoulders, and back can bring about headaches and a general feeling of aches and pains.
Tiredness: Feeling sluggish, lazy, or exhausted even after an acceptable amount of rest.
Sleep disruption: Disruptive sleep patterns cause you to have difficulty falling asleep, staying asleep, or having a restful sleep.
Appetite changes: An increase or decrease in food consumption, depending on whether you eat for comfort or have no appetite.
Emotional symptoms of stress.
Anxiety and worry: Stress often manifests itself in feelings of anxiety, worry, nervousness, apprehension, and unease.
Irritability or frustration: Stress-induced irritability, frustration, and a bad temper can lead to heightened emotional reactions to everyday situations.
Depression: Long periods of sadness or hopelessness can lead to symptoms of depression.
Impaired concentration: Decreased concentration and attentiveness make it challenging to complete tasks or make decisions difficult.
Behavioral symptoms of stress.
Social withdrawal: Withdrawing from social activities and preferring to be alone is often a way to cope with stressful situations.
Harmful coping mechanisms: Individuals may begin using or increase the use of legal or illegal drugs to manage stress.
Procrastination: Stress can contribute to a sense of being overwhelmed or the feeling that no matter what you do, the outcome will not be correct.
Mental symptoms of stress.
Inability to focus: An ongoing flurry of thoughts can make it difficult to focus on or complete a specific task.
Memory impairment: Chronic stress can cause forgetfulness and the inability to recall information.
Negative thoughts and feelings: Self-doubt, imposter syndrome, hopelessness, a focus on worst-case scenarios, and other harmful ideas can heighten stressful feelings and lengthen the amount of time these types of self-scorn impact a person.
10 intuitive rituals to lower stress fast.
Deep breathing ritual
One of the simplest yet powerful techniques for reducing stress is deep breathing. Inhale slowly through your nose and exhale through your mouth. Repeat this several times.
This action reduces your body's fight-or-flight response, which amplifies stress. It increases your body's relaxation response, which promotes a sense of calmness and contentment. Best of all, you can do it anytime, anywhere.
2. Mindful meditation ritual
Mindful meditation is another effective stress management technique that you can use at any time. Being mindful means being mentally present in the moment. It prevents thoughts about the past or future from seeping into your consciousness. It enables you to examine your thoughts without judgment or scrutiny.
This activity fosters a non-reactive awareness, meaning that you can consider thoughts, experiences, or challenges without reacting to or trying to change them. This heightened awareness of examining thoughts without judgment helps break the anxiety cycle and promotes mental clarity.
3. Exercise ritual
Exercise is an excellent way to release your body's endorphins, or natural mood enhancers. It helps dissolve bottled-up tension and stress, improving your well-being.
Don't have the time or ability to go to the gym? You can do many floor or chair exercises right where you are. Check them out on YouTube. Your exercise-inducing endorphins will give you the energy and motivation to push forward through those stressful parts of your day.
4. Music ritual
Music therapy is a real and effective practice that can have a calming influence on both the mind and body. It can lower the stress hormone cortisol and promote relaxation.
Create a playlist of your favorite relaxing songs or ask your smart speaker to play spa, ambient, or similar sounds for a quick escape.
Before I started writing this article, I asked Alexa to play Spanish guitar music in the background. It eliminated distractions and helped me focus on the task at hand. I also enjoy listening to ocean sounds when preparing for bed or Bossa Nova music to start my day.
Here’s a small relaxing playlist for you.
Intuitive unwind playlist: 10 calming tracks for busy working women.
Weightless and Beyond by Marconi Union
River Flows in You by Yiruma
Come Away with Me by Norah Jones
Moonlight Sonata by Beethoven for piano and orchestra
Calming Meditation by Malte Marten
Relaxing Music and Rain Sounds by Soothing Relaxation
Orinoco Flow by Enya
Soothing Harp Music for a Relaxed Mind by Soothing Relaxation
5. Aromatherapy ritual
While aromatherapy is not scientifically proven to reduce stress levels, your favorite scents may have a calming effect on your system by refocusing your mind on pleasurable thoughts or memories.
For example, lavender essential oil may remind you of your fantastic trip to France, where you enjoyed walking among the fragrant lavender fields.
6. Adult coloring ritual
Engaging in activities that can quickly shift your mind away from the cause of stress to something that causes you to focus, relax, and place you in an almost meditative state can be highly beneficial.
That's why adult coloring, using pencils or markers to create intricate and beautiful designs, is now extremely popular. The creative nature of coloring, combined with your ability to determine the outcome using your chosen colors, provides a sense of accomplishment, imagination, and inspiration.
Download your FREE, 10-page soulful coloring set and let the artistry begin!
Take a break from the noise and chaos of your day with a 10 page adult coloring set designed to soothe your mind with each stroke of color.
7. Fresh air ritual
Take a moment to step outside for a short walk down the street or around your neighborhood. If you live in the country, you can call this a nature break to get out and explore your natural surroundings.
In the city, stroll past shop windows, checking out the latest fashion, or visit a local park.
Paying attention to the sights, sounds, and other sensations around you, wherever you are, can help reduce stress levels and provide a brief escape from daily pressures.
8. Gratitude ritual
Stress often comes from thinking about everything we need to do but can't do right now. Take a moment to reflect on three things you are grateful for. Maybe it is the love of your family. It may be a friend who has offered to watch your children so you can take time for yourself. You can write these things down or have them come to mind.
Practicing gratitude redirects your focus away from the day's stressors and helps you appreciate the present moment. It shifts your focus from what you have yet to achieve to the great things you already have in your life, such as the love of your family and a caring friend who supports you and meets your needs. This encourages a positive mindset and improves mental well-being.
9. Stretching ritual
A 5-minute stretching routine can be done on your couch, in your office, in the car, on a plane, and more. Stretching increases blood circulation, loosens muscles, and stimulates a physical sense of relaxation.
Create a short stretching routine for areas that feel tight or tense, such as your neck, shoulders, and back.
10. Visualization ritual
Most of us are familiar with visualization, but how many of us actually put it into practice? Close your eyes and imagine a peaceful scene or event in your life that brought you joy and serenity.
Visualize the details as if you are there. Immerse yourself in the sights, sounds, smells, interactions, and anything else that brings contentment and happiness.
Your stress relief journey starts now.
By implementing these techniques, you empower yourself to navigate life's challenges with strength, resilience, and peace.
Stress is a part of everyone's life, but you have the ability to minimize its negative impact.
Whether you choose meditation, exercise, music, coloring, visualization, deep breathing, or something unique that works well for you, finding the technique that positively impacts your mind and body and applying it to your daily life is essential for your wellbeing.
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About Lisa M. Masiello
Lisa M. Masiello is a business owner, author, and coach who equips new and aspiring business owners with practical tools and clear knowledge to break free from the stuck phase and make real progress. With over three decades of experience guiding fast-growing startups and large corporations in their marketing strategy, she knows what it takes to build momentum and deliver results.
