One Change, One Month: A Mindful Approach to Reducing Stress.
Our world is filled with constant demands, pressures, and things. Finding effective strategies to manage stress is crucial for our well-being. While there are countless methods available, we cannot do them all and with all of the ‘shoulds’ already floating around in our mental chatter sometimes the key to success lies in simplicity and consistency. April is Stress Awareness month and so in this blog post, we'll explore the power of making one small change and repeating it over the course of one month as a mindful approach to stress reduction. Read through to the end to join in our challenge for April and use peer pressure for good, not evil.
The Power of One Change
Often making significant lifestyle changes without a real crisis can feel daunting, even without a crisis, like a health scare it can feel daunting, so how do you make preventative changes without concrete motivation? You keep it small, and you weave it into your life. Especially when it comes to managing stress. Research is clear that focusing on small, achievable changes can lead to long-term success. By honing in on just one area of your life and committing to making a small adjustment, you can gradually build momentum and create lasting habits.
Choosing Your One Change
When selecting your one change for the month, consider areas of your life that contribute to stress or areas where you'd like to cultivate more balance and resilience. Whether it's setting boundaries with technology, prioritising self-care, or incorporating mindfulness practices into your daily routine, choose a change that feels meaningful and achievable for you.
The One-Month Challenge
Once you've identified your one change, envision practicing it and connect to who you will become when this is your new normal, and then commit to practicing it consistently for the next month. Write down some clear goals and intentions, and consider tracking your progress in a journal or planner. Momentum is gained by noticing successes. So remember that the goal is not perfection but progress. So if you miss a day, notice all the days that came before it and jump back on board. Be gentle with yourself, don’t turn a blip into a fail, and allow room for flexibility as you navigate this journey of self-discovery and growth.
Mindful Practices for Stress Reduction
Here are some examples of mindful practices you can incorporate into your one-month challenge:
Mindful Breathing: Take a few moments each day to practice deep breathing exercises. Focus on the sensation of your breath as it enters and leaves your body, allowing it to anchor you in the present moment and calm your mind. You could start with only 1 minute a day and then increase it to 2 the following week and so on.
Gratitude Journaling: Dedicate time each day to reflect on the things you're grateful for. Write down three things you notice upon reflection, no matter how big or small. The practice of gratitude can help shift the autonomic nervous system from remembering the negatives to instead the positives.
Mindful Eating: Pay attention to the sensations of eating as you nourish your body. Smell your food, indulge your senses. Chew slowly, savoring each bite, and notice the flavors, textures, and smells of your food. Turn off the TV or the computer and be present with your experience. Eating mindfully can help reduce stress and promote a greater sense of satisfaction and well-being.
Digital Detox: Set boundaries with technology by unplugging for a designated period each day. Whether it's turning off your phone an hour before bed or taking a social media break during meal times, disconnecting from screens can help reduce stress and improve overall well-being. Phones are designed to increase dopamine and cortisol production, activating the brain that can feel really good, but it’s very hard to put down and lends itself to a brain that feels depleted of these things without it, causing long-term Nervous System stress.
Reflecting on Your Journey
At the end of the month, take time to reflect on your one-month challenge. Notice any changes or improvements in your stress levels, mood, and overall well-being. Celebrate your successes, no matter how small, and consider how you can continue to incorporate mindful practices into your daily life moving forward.
Our 1 Month Mindful Habits Challenge
Join a group of people and organisations making one small change and repeating it over the course of April for a powerful way to reduce stress and cultivate greater resilience and well-being.
Join our FB group here and follow us on socials to share the challenge progress, be guided to try new ways of stress management, and learn from all kinds of SA-based organisations tips on managing your stress!
Follow or join us with the hashtag #MindfulHabitsChallenge