In my hypnosis practice, many of my favorite techniques and tools for creating lasting change are very simple processes. I’ve noticed that clients often expect or even want things to be more complicated, as though the complexity of the solution helps validate their difficulties with that issue. I can totally understand this feeling, and even think like this myself at times, despite my years of experience seeing and experiencing rapid and robust changes that come from simple techniques. The more I’ve learned to appreciate the profound power of simple things in my work, the more I’ve seen this to be true in day to day life. The best basic advice out there for healthy living turns out to also be really helpful for your mental well being, impacting your mood, clarity, motivation, focus, and resilience, to a degree that rivals or exceeds the best pharmaceutical options available.
My inspiration for sharing this right now comes from my own experience with the power of these simple things. A complicated schedule last week reduced my regular walking routine down to a quarter of my usual time. I didn’t think much of it, until I noticed that I was having more trouble than usual with focus and clarity. This was a great reminder that time spent walking out in nature makes a big difference in my own mental function. We’re all a bit different, so this one activity might not be as strong a factor for everyone, but it’s likely that something on this list will have that kind of impact for you.
In the spirit of experimentation, I encourage you to pick one or two things on the list where you have room for improvement. These are all fairly simple, quick, easy, and free. Find out for yourself what kind of impact these simple changes can make in feeling calmer, clearer, and more centered.
1. Take a few deep breaths
One of the simplest yet most powerful tools to combat anxiety is mindful breathing. Taking a few moments each day to focus on your breath can activate the body’s relaxation response, calming the mind and reducing stress. Try deep, diaphragmatic breathing by inhaling slowly through your nose, letting your abdomen expand, and exhaling through your mouth. Not only is this something really quick and easy to do, you can notice the difference in how you feel after just a few breaths.
2. Go for a walk
Physical activity generally is a natural anxiety reducer, and a great way to boost endorphins and reduce stress. Walking is an easy, free, and accessible way to start moving your body, as you can scale up in distance and intensity no matter what your starting point is. Bonus points if you can get out in nature while you’re moving your body, as this also has a relaxing effect on your mind and body.
3. Spend time in nature
Speaking of the relaxing effect I just mentioned above, research has shown that spending just 20 minutes of time surrounded by nature creates a reduction in our stress hormones. This can be done walking or sitting, and can be any sort of natural area, a park, green space, even your own yard.
4. Turn off the screens for an hour
Constant connectivity can contribute to feelings of overwhelm. Schedule regular breaks from screens, especially before bedtime. Use this time to engage in activities you enjoy, connect with loved ones, or simply enjoy the present moment.
5. Give more hugs
Hugging releases oxytocin, which slows down your heart rate, and reduces stress and anxiety levels. It also creates immediate feelings of pleasure and well-being. Aim for 20 seconds long or more for best results.
6. Practice Gratitude
Focusing on the positive aspects of life can shift your mindset. Consider keeping a gratitude journal, jotting down three things you’re thankful for each day. This simple practice can foster a more optimistic outlook.
7. Say no to something on your list
Remember that you’re allowed to say no when necessary and set realistic expectations for yourself. Overcommitting can lead to stress and anxiety. Prioritize your well-being by recognizing and respecting your limits.
8. Talk to a friend or loved one
Share your thoughts and feelings with trusted friends or family members. Social connections provide emotional support and can help alleviate feelings of isolation. We can sometimes avoid sharing because we think we will burden or trouble our loved ones, but they are usually happy to listen and support you.
9. Drink a glass of water
Research shows that inadequate hydration plays a role in feelings of tension, anxiety, anger, confusion, and fatigue. People who drink 5 or more cups of water also had lower risk of depression and anxiety. When researchers increased water intake, the participants felt happier regardless of how much they usually drink.
10. Take a contrast shower
I originally learned about this from doing hydrotherapy with my naturopathic doctor, and was amazed by the variety of potential health benefits from this simple practice. Studies have shown a positive impact for anxiety and depression, and this is linked to the increased circulation, reduction of inflammation, increased production of endorphins and reduced cortisol that occur using this technique. It may take a couple weeks of doing this before you really notice results, but since it’s something you can do quickly whenever you shower, so it’s easy to work into your regular routines. The way I do this is to run the water up as warm as I can stand, and let that hit the front of my body, chest and torso, for about 1 minute, followed by a burst of water as cold as I can stand for between 30 seconds to a minute, and repeat on my back. You can do several cycles of this to increase impact, though I have noticed benefits from just doing this once per side, a couple times a week.
11. Sing
Speaking of showers, it’s also a great time to belt out your favorite ballad and enjoy the benefits singing provides for your mental well being. Whether you are doing it in the shower or your car, or anywhere else, singing increases your endorphins, lowers stress chemicals, and even enhances your neuroplasticity, which makes it easier to build all the new healthy habits on this list. You don’t have to do this in front of an audience, or even sound good, just let yourself really go for it. If you don’t want to actually hear yourself, you can always use headphones and imagine yourself hitting all those high notes right along with your favorite singer.
12. Go to bed at a regular time
Getting enough sleep is important for all of our physiological processes to run optimally, and our mental function is no exception. If sleep is an issue for you, I have a post about sleep hygiene, a podcast on how to slow racing thoughts at bedtime, and a hypnosis track to use for falling asleep. If you need more help, contact me for a customized session to address the issues preventing you from sleeping well.
13. Self hypnosis
Any form of relaxation is great, actually, but self hypnosis is one of the most powerful and efficient ways to relax once you know how to do it. I have a variety of guided hypnosis tracks available on my podcast, and many people benefit from these kinds of pre-recorded audio tracks. By far the best way to learn is by having someone hypnotize you first so you know what to expect from the experience. I’m happy to have a session with you just for this purpose, you can schedule a phone consultation. You can also join my newsletter to hear when my next group course on self hypnosis is happening.
14. (Bonus) Improve your Diet
This one is beyond the scope of this list, but it’s such important factor that I can’t NOT mention it. This topic in not simple enough for me to summarize in a paragraph, so if you aren’t sure if you are eating the best way for your health and mood, I recommend seeing a professional, such as a functional nutritionist, or at least read up on the topic. Food is a huge part of life, and worth taking the time to optimize the impact it has on your well being.
In conclusion, reducing anxiety and stress, and feeling and functioning better over all, doesn’t always require huge, drastic, or difficult changes. Just by incorporating these simple adjustments into your daily routine, you can pave the way for a more serene and balanced life. Remember, small steps can lead to significant improvements in your overall well-being.
And of course, if you do need a little more help than deep breathing and glass of water can provide, hypnosis is also a fairly simple, efficient way to make dramatic improvements in the deeper thinking patterns that leave you feeling anxious, stressed, or overwhelmed. You can book a free phone consultation here to find out how hypnosis may be helpful for your situation.
