- Progressive Muscle Relaxation
This technique teaches you how to relax your muscles through a two-step process. First, you systematically tense particular muscle groups in your body (e.g., your biceps, your fists) for about 3 seconds. Next, you gradually release the tension and notice how your muscles feel when you relax them. Try starting from your toes and working your way up to the top of your forehead.
This exercise will help lower your overall tension and stress levels and help you relax when feeling stressed. It can also improve your sleep and help reduce physical problems such as stomach aches and headaches.
- Practice Sleep Hygiene
Try creating a bedtime routine that you regularly complete each night before bed. This could involve a final check of your phone/email, cuddle time with a pet or loved one, brushing your teeth, a meditation or breathing exercise, reading, or anything else you like to do before bed. Completing the routine in the same order around the same time each night will cue your body that it is time to wind down and make relaxation and sleep come easier.
- Try the following writing prompt:
What are you fueling your body with (e.g., what kinds of food, substances, movement, or rest are you giving to yourself)? How do you feel after you give yourself those things? What kinds of things would you like to be giving your body? Why, and how so? What is getting in the way of giving yourself the kinds of things you would like to?