Refuel, Fight Stress, Cope Better: Simple Ideas for Practical Self-Care

In an ideal world we would all have ample time to refuel our energy tanks. Sadly, the world is far from ideal, and scheduling a leisurely hour of personal R & R is all-but-impossible on most days.

That doesn’t mean we must slog through our week without any chances to refuel. We can find time to recharge our inner batteries every day if we think small. In addition, we can make small changes that will improve our daily “fuel economy” by managing what drains us.

Getting everyone out the door in the morning and getting dinner on the table can be two of the most hectic (and draining) times in our day. The more stressful those times, the more our tanks are drained. Spending a few minutes of up-front preparation to simplify and de-stress our most hectic moments is a wise investment that can pay dividends through the whole day.

Simple do-ahead tips to simplify hectic moments and reserve your fuel

• Make decisions the night before. Pick your wardrobe, make your lunch, pack your exercise clothes, plan dinner, etc. It’s easier to make decisions when we aren’t stressed or grumpy. Use the relative calm of evening to make simple decisions—so you don’t have to make them later when time is short and tempers are thin.
• Plan menus for the week. (I know, you’ve heard it before, but if you’re like me you sometimes forget. ) Even the tiniest bit of planning helps. My dinner prep goes smoother when I’ve made at least one menu decision ahead of time. For example: Pasta on Monday, chicken on Tuesday…
• If you know your day will be especially hectic, plan a meal that is especially simple. Crock Pots aren’t really my style, but when I know the evening schedule will be screwy or people need to eat in shifts, the Crock Pot is my friend. For even less stress, prep ingredients the night before so all you have to do in the morning is dump them in.
• Keep emergency dinners (or lunches, or breakfasts) in the freezer for empty-tank days. And don’t feel guilty for using them! You put them in the freezer for days when you’re not up to cooking. If today is one of those days, defrost without guilt. (And then remember to restock.)
• Pre-fill your tank. If you’re facing an extra-busy week, make sure your tank is as full as possible on Monday. Structure your weekend plans so you can start the week strong rather than drained.

Now to think about the rest of our day. We all function better when we find ways to restore our energy and refresh our thinking capacity. Here are nine suggestions to refill your tank in fifteen minutes or less.

9 quick ideas to refuel on busy days

1. Take a micro-break. Sit up straight and look at something across the room. Stretch stiff neck muscles and take a few deep breaths. Drink some water. Repeat every hour or so to fight off fatigue.
2. Do 5-10 minutes of office chair yoga. Try these seven poses or find your own favorites.
3. Slow down and do a simple task: fold laundry, wash dishes, polish shoes. A simple repetitive task can give us a chance to intentionally slow down and let our thoughts wander.
4. Switch mental gears. Different kinds of thinking use different parts of the brain. If your verbal “brain muscles” are tired, switch tasks to something that involves numbers, images, or logic instead.
5. Complete a simple nagging task. Order flea meds from the vet. Schedule that appointment…. We all have a list of small tasks we tend to put off. They weigh us down. Checking one or two off the list can boost our mood.
6. Take a brief nap. The latest science says the ideal nap is between ten and twenty minutes. Why not try one to recharge your midafternoon slump?
7. Take a humor break. Find resources that tickle your funny bone and boost your mood. (Remember to set a timer so you don’t get sucked into YouTube land for too long.)
8. Take an inspiration break. Find whatever fills your tank and soak it in. For example: devotional reading, uplifting song, inspirational quotes, sit under a tree, sketch a picture…
9. Take a pet break. Spend a few minutes of focused interaction with your pet. Walk, play, or snuggle. Feel free to pour out your worries or frustrations. Pets are good listeners. They rarely interrupt and they never give unwanted advice.