stress relief for caregivers

Use this quick technique to reduce stress and boost mood

Caregiving is an incredibly stressful job. That’s why it’s important to have a variety of stress relief techniques at the ready.

That way, you’ll have plenty of options to choose from whether you’re at home, in line at the pharmacy, or taking a quick break in a quiet corner.

To add to your stress relief options, we found a helpful (and free) 10 minute exercise that’s easy to do no matter where you are.

Dr Sandi Mann, a Senior Psychology Lecturer at the University of Central Lancashire, developed a quick exercise that’s a great form of stress relief for caregivers.

We explain how to use her 10 minute exercise to reduce stress, snap out of a negative thinking spiral, and boost your mood.

This 10 minute exercise gives stress relief for caregivers

When we’re exhausted, stressed, and starting down a negative emotional spiral, it can be easy to overlook the things that are going right.

Dr. Mann’s simple stress relief exercise has 6 questions:

  1. What experiences, no matter how small or simple, gave you pleasure?
  2. What praise and feedback did you receive?
  3. What were the moments of pure good fortune?
  4. What were your achievements, however small?
  5. What made you feel grateful?
  6. How did you express kindness?

When you’re feeling down or in need of a boost, jot down answers to these questions in a journal. If you don’t feel like writing, review answers that you’ve previously written. This reminds you and helps you notice that there are still positive things in your life, despite the challenges.

The exercise is based on scientific research that shows that taking a little bit of time to reflect in these ways can help you slowly shift your mindset and eventually find more happiness in your life.

Plus, because of the way our memories work, a bad mood caused by one bad event can cause you to think about other causes of stress and unhappiness. If that happens, reading through your journal can help you to break out of that negative spiral.

To help make this a regular habit, Dr. Mann created a daily journal around this 10 minute exercise – Ten Minutes to Happiness.