REDUCE STRESS AND CULTIVATE MINDFULNESS AND SELF-COMPASSION

C R E A T E D B Y J O N A T H A N F A R B E R P H D

QUIETLY BEGIN THE DAY WITH YOURSELFSPENDING JUST 5-10 MINUTES IN THE MORNING IN SILENCECAN HELP ESTABLISH THE TONE FOR THE REST OF YOUR DAY.

SET GOOD INTENTIONSTAKE A FEW MOMENTS AT THE START OF EACH DAY TOESTABLISH GOOD THOUGHTS AND INTENTIONS FOR YOURSELFAND PERHAPS ALSO FOR OTHERS.

EAT MINDFULLYTAKE NOTICE WHILE EATING A DAILY MEAL OR SNACK. WHATDOES THE FOOD ACTUALLY LOOK LIKE, SMELL LIKE, FEEL LIKE,TASTE LIKE?

3 DEEP BREATHSTAKING 3 DEEP BREATHS IN AND 3 DEEP BREATHS OUT AS MANYTIMES AS NEEDED THROUGHOUT YOUR DAY CAN HELP MANAGEFEELINGS OF ANXIETY OR STRESS.

STAY HYDRATEDSTAYING HYDRATED WITH WATER AND OR TEA IS A VERY SMALLKIND ACT TOWARDS YOURSELF AND YOUR HEALTH.

STRETCHMANY OF US SIT FOR SO LONG THROUGHOUT THE DAY ANDEXPERIENCE TENSION IN OUR BODIES. STRETCH THROUGHOUTYOUR DAY TO ELLEVIATE THE STRESS ON YOUR BODY.

SET REALISTIC EXPECTATIONSWE MAY FEEL OVERWHELMED FROM TIME TO TIME AND OFTENHAVE NUMEROUS TASKS AT RESPONSIBILITIES AT HAND. BYBEING REALISTIC WHEN SETTING THESE YOU CAN AVOID STRESS.

TRANSITION BACKONCE YOU RETURN HOME, MAKE SURE TO LEAVE WORK-MODEBEHIND. IT IS IMPORTANT TO SPEND SOME TIME PHYSICALLYAND EMOTIONALLY TRANSITIONING BACK TO HOME-MODE.

WHAT WENT RIGHT?FINALLY, SPENDING SOME TIME BEFORE YOU FALL ASLEEPTHINKING OF ANY 3 THINGS THAT WENT RIGHT FOR YOUDURING THE DAY OR THAT YOU FEEL GRATEFUL FOR.