Solutions For Stress (with Marcus Spaur)

Have you ever felt overwhelmed by stress? In this episode, Marcus Spaur explains the difference between healthy and unhealthy stress, why self-care is not selfish, and how to prepare for stress during the holidays!

Marcus Spaur is the founder of Between The Covers Coaching. He is also the Director of Care & Support at Husband Material, and a Certified Husband Material Coach. Email Marcus at marcus.spaur@gmail.com.

You can sign up for a free coaching session with Marcus Spaur here.

34 Tips For Self-Care:
‣ Drink a cup of hot herbal tea
‣ Sit in the sun and notice the warmth on your skin
‣ Pet a cat
‣ Go for a walk
‣ Take five deep, slow breaths
‣ Tense all the muscles in your body, hold for 5 seconds, then release them
‣ Call a safe friend and share how you are feeling
‣ Give yourself a hug
‣ Do gentle yoga
‣ Pray
‣ Meditate on a comforting verse or scripture or an encouraging word
‣ Listen to soothing music
‣ Take a long, warm bubble bath
‣ Let a mint dissolve in your mouth and focus on its sensation and flavor
‣ Get up and move to another room or a different environment
‣ Journal what you are feeling
‣ Draw or paint
‣ Take your shoes off, go outside, and let your toes feel the earth beneath you
‣ Take a nap
‣ Put on comfortable clothes 
‣ Snuggle into a soft blanket
‣ Light a scented candle
‣ Turn off all your devices for 30 minutes, sit quietly and breathe
‣ Shift your posture
‣ Hug a loved one and don’t let go until you relax into their embrace
‣ Do something that made you happy as a child
‣ Laugh out loud
‣ Splash in a puddle
‣ Get a massage
‣ Connect with a supportive group: Bible study, small group, 12 step community
‣ Sing out loud
‣ Stretch
‣ Play on a playground
‣ Write down 10 things for which you have gratitude

—Excerpted from Altogether You Guided Journaling Worksheets (page 17) by Jenna Riemersma. Get more tips, videos, and free resources at jennariemersma.com.

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