Self-care rituals for stress relief

Today I’ve curated a lovely list of rituals you can do at home to support your nervous system.

I really love the term ‘ritual’. It conjures up such a joyful, calming image to me, it is soothing just thinking about it.

I wanted to share with you a few of my favourite rituals, and invite you to share yours in the comments.

1. Mindful Breathing
   Set aside five to ten minutes each day to focus on your breath. Find a quiet space, sit comfortably, and take slow, deep breaths. Inhale deeply through your nose, hold for a moment, and exhale gently through your mouth. Visualise stress leaving your body with each breath out. It’s sometimes helpful to purse the lips on the exhale, as this seems to help extend the breath.

2. Gentle Movement
   Engage in movements that promote relaxation and body awareness, such as yoga or tai chi. These practices help release tension and encourage a sense of calm. A short, daily routine can significantly impact your overall stress levels. I do yoga twice a day, once in the morning before a shower, and again at bedtime. I find this releases tension built up from sleeping (I’m in my 40s, even sleeping makes my body hurt!) And is a gorgeous way to stretch my body ready for bed. I also use lots of mood lighting in the evening to help my body relax.

3. Nature Immersion
   Spend time outdoors. Try not to take earphones with you so you can tune into the sounds around you. Walking by yourself, sitting by running water, listening to birdsong, just being ‘in’ nature has a soothing effect on the nervous system. And the fresh air and walking motion can help clear your mind and help you problem solve. Aim for at least 20 minutes of natural light exposure.

4. Creative Expression
   Explore creative outlets such as art, writing, or crafting. Allowing yourself to express emotions creatively can serve as a therapeutic release, alleviating stress and helping you connect with your feelings. Pay attention to what you feel drawn to draw or create, the colours or fabrics you use. It doesn’t have to be perfect. Or wall-worthy (good enough to hang on your wall). The very act of creating is what is important here.

5. Warm Bath Ritual
   Treat yourself to a warm bath infused with essential oils like lavender or chamomile. The heat relaxes muscles, while the calming scents create a peaceful atmosphere. Consider adding calming music, candles or borealis lights, and guided meditations for an enhanced experience.

6. Digital Detox
   Set boundaries around your screen time. Designate specific times to unplug from devices, particularly social media. Use this time for self-reflection, reading, or engaging in offline hobbies, which can help reduce feelings of overwhelm. Try not to scroll when you are eating. And make mealtimes with family a no tech zone.

7. Herbal Tea Ceremony
   Prepare a cup of herbal tea, such as chamomile or lemon balm. Take a moment to appreciate the warmth and aroma, using this time to centre yourself. Hold the cup against your heart centre, perhaps reflecting on any emotions you have felt that day or in that moment. You may want to set an intention. Or fill your body with a sense of positivity. This can be a beautifully calming practice, offering a meditative break in your day.

8. Offer Gratitude Meditation
   Spend a few minutes each evening offering gratitude and acceptance to your parts who have shown up in your defence that day or week. This is an advanced practice that I teach in my therapy sessions. It acknowledges the work that your parts do for you to keep you safe. By doing this practice regularly, you can become less reactive to triggers, and more centred and aligned to your true Self. I you want to understand more about parts work, read the section on About Internal Family Systems.

9. Body Scan Meditation
   Lie down in a comfortable position and gradually bring your awareness to each part of your body, starting from your toes and moving up to your head. Acknowledge any tension and consciously release it. This process can help you reconnect with your body and relieve stress. You can also use a tense and release process to help with letting go.

10. Mindful Eating
    Practice eating mindfully by focusing on your food without distractions. Pay attention to flavours, textures, and colours, and chew slowly. This approach can transform mealtime into a calming ritual that encourages presence and gratitude.

I went on a walk with a friend today who said to me, “you really understand the importance of self-care, and make a real effort to care for yourself every day, don’t you.’ I realised that yes, I do. I have to, because if I don’t, I get ill with burnout and exhaustion. My body protests if it isn’t moving enough, and I end up with chronic pain.

Prioritising self-care is essential for maintaining emotional and physical wellbeing. It isn’t a luxury or a nice to have. It is absolutely crucial for a balanced happy life.

What are your rituals for self-care that you love? Share in the comments.