Onward Tip: 7 Days, 7 Ways to Self Care
During times of stress—like navigating a divorce or major life change—practicing self-care can be a lifeline, helping to maintain stability and manage anxiety. This simple, 7-day stress management plan is designed to easily fit into your routine. Small, intentional daily steps can nurture resilience and relaxation. Use this as an effective foundation for mindful living while supporting your mental and emotional well-being.
7-Day Stress and Anxiety Management Plan
Day 1: Mindful Monday
- Morning: Begin with a 10-minute guided meditation focused on deep breathing.
- Midday: Step outside for a 15-minute walk to boost mood and soak up sunlight.
- Evening: Unplug from screens an hour before bed. Read a calming book or write gratitude notes.
Day 2: Tech-Free Tuesday
- Morning: Enjoy a balanced breakfast with protein and fiber, like oatmeal with berries.
- Midday: Try a tech-free lunch, savoring your meal without screens.
- Evening: Wind down with 10 minutes of gentle stretching or yoga to ease physical tension.
Day 3: Wellness Wednesday
- Morning: Start with a glass of lemon water for hydration, followed by a quick body scan meditation.
- Midday: Have a balanced lunch with lean protein, whole grains, and veggies.
- Evening: Take a relaxing bath with Epsom salts or lavender essential oil, enjoying some calming music.
Day 4: Thoughtful Thursday
- Morning: Do deep breathing exercises (inhale for 4, hold for 4, exhale for 4).
- Midday: Write down any anxious thoughts and try reframing them with a positive perspective.
- Evening: Reflect with gratitude journaling, listing three things that went well today and why.
Day 5: Fresh-Air Friday
- Morning: Start your day with a 20-minute walk or jog outside for a mood boost.
- Midday: Spend a few minutes in nature if possible, grounding yourself in a natural setting.
- Evening: Prepare a healthy meal you love and savor it mindfully.
Day 6: Self-Care Saturday
- Morning: Engage in a creative activity like painting or cooking to unwind.
- Midday: Indulge in a favorite activity, giving yourself permission to relax.
- Evening: Reflect on the week’s highlights and moments of progress in your journal.
Day 7: Soothing Sunday
- Morning: Practice a longer relaxation technique, like a 20-minute meditation or yoga session.
- Midday: Prepare simple meals for the week to reduce stress at mealtime.
- Evening: Wind down with herbal tea and a calming playlist, setting intentions for the week ahead.
Weekly Wellness Reminders:
- Sleep: Aim for 7-8 hours nightly to support mental clarity and resilience.
- Hydration: Keep a water bottle with you to stay hydrated.
- Mindfulness: Add small moments of mindfulness—whether a few deep breaths or savoring a meal—to reconnect with yourself throughout each day.
Little actions. Big impact. This simple plan can be your reminder of small but meaningful actions, helping to strengthen your inner calm and balance throughout each day.