Tag: daily habits

Tackling Stress and Tension with Self-Care

Published on by Nikken

Stress is your brain and body’s physical and psychological response to external demands or pressures, while tension is the accumulated physical or mental tightness and strain that results from that stress. Simply put, stress is the pressure you experience, and tension is how your body holds onto it.1

While stress is a reaction to a current external demand and anxiety is often characterized by worry about future threats, tension is best understood as the “accumulated residue” of ongoing stress and anxiety. It is a state of sustained mental and physical strain that builds up over time – often so gradually that a person may not notice it until it’s a daily discomfort or focus.2

Mental tension is defined as an intense state of strain resulting from a perceived inability to cope with demands – one that may activate and sustains the body’s stress response systems over time. Physically, it manifests as chronic muscle tightness (particularly in the shoulders, neck, and jaw), headaches, difficulty relaxing, and mental fatigue that may persist despite routine rest.3

Tension can result from the accumulated strain from months of demanding work – showing up as tight shoulders that cannot seem to loosen, mental exhaustion that sleep does not resolve, and difficulty switching off when not working. Managing tension often requires both physical and psychological release. 

Mentally, managing tension involves setting clear work-life boundaries, ensuring genuine recovery periods, and reducing the chronic load of demands from both daily living and constantly working. There are simple ways to help counter the instinctive fight-or-flight state that accompanies stress, anxiety and tension.

You can help ease tension with self-awareness and develop some easy daily habits:

• Progressive muscle relaxation is done by squeezing and releasing muscle groups.

• Mindful breathing involves inhaling deeply for four seconds and exhaling for six.

• Gentle stretching can help ease often-tight areas. Be mindful of how your body feels as you stretch. Try to do 10 minutes of stretching at a time and create a rhythmic energy flow.

• Practice self-massage, especially the base of the skull and neck where tension can build from how you sit and stand.4 Try the Kenko MagDuo® to “roll your way to relaxation.” It’s portable, so you can take it anywhere and use it on any part of the body you choose.

• Warm baths can help you unwind and relax the entire body.

• A splash of cold water on the face during work breaks can help you feel refreshed.

• Unplug from screens. Take dedicated breaks from news and social media to avoid constant stressors and information overload.5

• Create a sleep schedule and stick to it. Sleep and rise at the same times—your circadian rhythm plays an important role in your daily routine. Restful sleep at night helps create productive days.

• Spend time in nature. Even a brief walk can help clear your mind.

• Consciously set limits for yourself. In other words, give yourself space and permission to relax and replenish. Sometimes doing less is more beneficial than doing more.6

• Refuel before you feel very thirsty or hungry. Thirst and hunger can add to tension, stress and anxiety. Eating and drinking healthy foods and pure water can help you maintain your energy and overall sense of well-being.

Self-care isn’t selfish. It’s necessary. You can only help take care of others when you are in good shape yourself! It’s a critical part of empowered living.

1,2,3 https://psychology.town/industrial-organisational/stress-anxiety-tension-differences-workplace/

4,5 https://www.cdc.gov/mental-health/living-with/index.html

6 https://www.amherst.edu/campuslife/health-safety-wellness/counseling/wellness/self-care-and-stress-reduction/de-stress

Empowered Living Begins with Intentional Baby Steps

Published on by Nikken

The human body is miraculous. Watch a baby learning to sit, crawl, stand and finally, walk. It’s a process and each baby manages to do it individually, within different timeframes. Some babies walk as early as eight months; others may reach the milestone at eighteen months. No matter how or when, each starts with baby steps that are intentional and progressive.

When we start things slowly and intentionally, we call it taking “baby steps.” Empowered living is similar in beginning with baby steps in the form of small daily intentional actions that become positive habits.

Here are 10 actions to help support a more intentional, empowered lifestyle:

1. Awaken Your Consciousness: What helps you feel your best? Pick one simple activity that brings you joy and do it every day. Change it up whenever you want!
2. Connect with Your Purpose: Set a small, achievable goal each day. If it is easy, add another one. It's entirely up to you, but stay consistent and do it every day.
3. Choose Gratitude: Find at least one reason to be grateful every day. The more reasons the better!
4. Activate Your Body: Stretch, walk, run. Choose your pace for the day. Do something to get your body moving, every single day.
5. Recharge Your Energy: Train yourself to get enough rest every night! It will help you feel more refreshed for the day ahead.
6. Hydrate Smartly: Do you find it hard to drink as much water as you should? An easy baby step to take would be to drink a glass of water every morning upon rising, before doing anything else. Your hydration habit will naturally build.
7. Eat with Intention: Choose foods that nourish you and taste good at the same time. If it doesn't taste good, you won't sustain that good eating habit. Balance and consistency are key. Trust nature: what comes organically from the earth is most likely good for you and will taste fresh and wholesome.
8. Cultivate Your Relationships: When you emit joy, you will attract it back to you multiple times. Meaningful connections and positive interactions can enrich your life.
9. Transform Your Environment: Respect those in your community and the nature that surrounds you. Create spaces that feel supportive and aligned with your empowered living mindset.
10. Diversify Your Sources of Income: Consider alternative ways to supplement your income such as freelancing or selling products through direct sales. Never spend more than you earn. A baby step would be to set aside what you can, then increase it over time, whenever you are able. If you're already putting away substantial savings, start to strategize where you can help those in need.

When you build habits that help you “Feel Good Every Day,” you create a foundation for more clarity, balance and intentional living. The baby steps you take each day are the small actions that can influence each day to support empowered living.

Choose to be intentional, and watch as your day-to-day experiences evolve to a more empowered life that unfolds, one baby step at a time.