It’s been a rough month. You may be transitioning to remote work due to concerns about COVID-19. You may be juggling deadlines and home-from-school kids. You’re definitely scrolling through scary headlines. You are (hopefully) practicing social distancing, which means you can’t go to your favorite gym or local coffee shop to destress after a long day of work. How do you keep calm? We’re here to help. Dive into our wellness challenge: 30 ways to reduce stress this month.
We could all use some inner calm in the midst of this outer chaos. That’s where mindful meditation comes in. Not only can mindfulness reduce anxiety, it can improve productivity and lead to greater mental resilience. Today, give yourself the respite of 10 mindful minutes:
Want to improve your mood, boost your brain function, and sleep better tonight? Time to exercise. We know you’re juggling a busy schedule, so we’ve compiled some easy ways to weave movement into your workday:
Enjoying the great outdoors has real benefits. One study found that “people who spent two hours a week or more outdoors reported being in better health and having a greater sense of well-being than people who didn’t get out at all.” You don’t have to schedule a hiking trip to connect with nature:
Spending time with your pet can decrease your stress hormones and improve your mood. Today, build some extra time to bond with your furry friend.
Just like you, your dog may be missing his usual routine: trips to the dog park, doggie play dates, outings that involve biscuits and pats. If Fido is feeling down, create this puzzle game from The New York Times to cheer him up:
If you’ve transitioned to remote work, your cat is extremely pleased with your new lifestyle. Make your cat’s day extra special by creating this interactive puzzle:
Or you can just line stuff up on your desk and watch your cat knock it off.
If you’ll be working remotely for a while, now may be a good time to foster a dog or cat. (Just make sure that you let the shelter know that your timeframe for fostering may be limited if you plan to return to in-person work.)
You’re going to be spending a lot of time at home, so why not make your workstation a little more Zen? Spend 20 minutes organizing your desk today:
The world is a hard place right now, and it’s tough to feel thankful for anything. But practicing gratitude, even in difficult circumstances, may be the path to greater well-being:
You don’t need to go to the spa to relax. Treat yourself to a face mask you can make from ingredients you already have in your kitchen:
Deep breathing is a great way to reduce stress and increase your ability to concentrate. Try this technique from WebMD:
Incorporate soothing scents into your day. “Studies have shown lavender is calming, but environmental psychologists also recommend finding scents you personally respond to, perhaps one reminiscent of a Redwood forest vacation, nights by a bonfire or even baked cookies,” says this Washington Post article. Here are a few ideas:
Do you constantly berate yourself? Are you quick to self-blame? It’s time to practice positive thinking — and to silence that inner critic.
Can poetry be therapeutic? You bet. “The idea of poetry as a way to ‘get better’ or ‘get healed’ remains powerfully alive in our society today,” explains the article, “Mary Oliver Saved My Life.” Meditate on a poem today:
Feeling lonely during your remote workday? We’ve got you covered. Tune into a wildlife cam that features adorable creatures such as these baby otters.
Between holding virtual work meetings, Skyping with loved ones, and constantly checking the latest headlines, it’s harder than ever to unplug. But limiting screen time is crucial to maintain mental health.
If you’re like most of us, you’re limiting your trips to the grocery store. But that doesn’t mean you have to live off cold, canned beans. Cook yourself a delicious meal using ingredients you have in your pantry or freezer:
Set a nice table. Light some candles. Play the bossa nova station on Pandora. Enjoy.
It’s been a hard couple of weeks. Many of us are missing the soothing embrace of loved ones who are self-distancing in other houses. Today, practice self-compassion:
Nurturing your spiritual side can relieve stress and give you a greater sense of purpose. Try one of these activities today:
Coloring can help you focus on the moment, which relaxes your brain and relieves anxiety. Print one of these free Crayola templates and get started.
Tea is a simple, easy treat you can make yourself during the workday. Depending on the kind of tea you drink, it may also provide health benefits, including boosting your immune system. Take a five-minute break to drink your tea while engaging in another soothing activity, such as watching birds outside your window or listening to music.
If you don’t have time to create your own, here’s our playlist:
A good book may be the best way to escape your current reality and go to another universe (ideally, one where there’s toilet paper). If you’re too mentally drained to focus on a new novel, give yourself permission to revisit a favorite childhood story. It may provide the comfort you need.
Tonight, try to read for 20 minutes before bed. (A perk: It’ll encourage you to put down your phone.)
Be brave enough to ask for help today:
“When you laugh, it not only lightens your mental load but also causes positive physical changes in your body,” explains this post from Mayo Clinic. “Laughter fires up and then cools down your stress response.”
Do something that makes you laugh today. If you’re looking for a comedy on streaming services, we recommend John Mulaney’s stand-up The Comeback Kid and the Canadian sitcom Schitt’s Creek, both on Netflix.
You may be stuck at home, but you can still explore the world’s best museums. On your lunch break, spend half an hour among the wonders of the art world:
Nothing says “stress relief” like a luxurious bath. Treat yourself to a spa experience at home:
It’s easy to feel disconnected from others when you’re social distancing. But even from your living room, you can make a difference in people’s lives.
Artists around the world are sharing their creations to lift people’s spirits. Take advantage of the chance to listen in — from this cellist's inspiring songs to performances at The Metropolitan Opera.
Is there a creative project you’ve been dreaming of? A manuscript to finish, a song to write, a watercolor to complete? We give you permission to take an hour today and explore this project.
If you don’t have an existing project, now is a great time to explore creative outlets:
First, learn the right technique. This article demonstrates the best way to massage yourself with a tennis ball, and this article shows you how to combine stretching and massage to relieve tension.
Next, create the atmosphere of a spa. Turn on soft music. Dim the lighting. Refresh yourself with a glass of spa water made from ingredients in your pantry, like lemons.
You’re almost done with our wellness challenges! Our second-to-last activity is simple but effective: journaling. Research has shown that “writing in a journal can lead to better sleep, a stronger immune system, more self-confidence and a higher I.Q.,” according to this article.
Today, write for 15 minutes about a topic of your choice. It could be a list of your worries. It could be a diary of what you’ve done today. It could even be a free-write, where you write without thinking and give your subconscious free rein. Don’t worry about grammar or punctuation: Allow yourself to connect with, and work through, your emotions.
Congratulations! You finished a month of activities focused on achieving greater well-being. The fact that you committed to this challenge is admirable. You should be proud of how you’ve invested in yourself.
Today’s challenge is to reflect on your journey. What activities did you find most beneficial? Can you integrate those into your routine? Discard what didn’t work; keep what did. You can download our 30-day wellness challenge for easy reference to your favorite activities:
And remember, USF is ready to support you. Explore USF’s Office of Corporate Training and Professional Education website, or contact us at 813-974-0950.