Stress-Relieving Practices to Try in January

New Year resolutions you'll actually want to keep!

Kaitlin Gates ·December 17, 2018

If you’d like to make stress relief and mental health a priority in 2020, here are several stress-relieving practices to help start the year off right. Feel free to mix them up if you can’t do one on a certain day, or repeat a favorite. However you approach it, if you practice one stress-relief technique every day of January, you are bound to notice some results.

Jan. 1: Write Down 5 Things You’re Thankful For

It may seem silly, but many studies have shown the positive mental-health effects of gratitude. If you start your day writing down at least five things you’re thankful for, it can really set the tone for the rest of your day. Why five things? Because thinking of one or two things you’re grateful for is pretty easy, but if you have a stressful day ahead of you, stretching it to five can really help you see how fortunate you are.

Jan. 2: Try Yoga, Or Begin A 30-Day Program

If you’ve never done yoga, you will find hundreds of free videos on YouTube — everything from introductions to yoga for beginners to restorative practices to advanced poses. If you’re new to it, just make sure to choose something easy and don’t push yourself.

Many YouTube teachers also have 30-day programs for free and release a new video each day beginning Jan. 2.

Jan. 3: Download Stress-Relieving Apps

From meditation apps such as Headspace to gamified positive-psychology apps such as Happify, there are tons of free apps that help give you some relief from stress and feeling anxious. Since you know yourself better than anyone, take a little time to research some different apps and find some that may work for you.

Jan. 5: Drink More Water

This one is pretty easy — be mindful of your water intake. Our bodies are 55-60 percent water, so upping your water intake is always a good idea. Even just slight dehydration can alter your mood, including giving you feelings of anxiety. See how you feel when you drink more water for just one day, then continue to note how much you drink and how you feel.

Jan. 7: Do Something You’re Good At

We all have things we’re good at. Perhaps it’s writing, cooking or sketching. If you do something you know you do well, it will give you a boost of confidence that may just alleviate some stress.

Jan. 9: Pick Up A Book

If there’s a book you’ve been telling yourself you’ve always wanted to read, now is the time. Or, try to find a book that can help with stress management, or a title about meditation, journaling — anything you’ve been wanting to try. Head to your local library, or check out books on stress management at Amazon.

Jan. 11: Meditate, Or Just Breathe

If you’ve never tried meditation before, you’ll find tons of videos on YouTube to help get you started. If the idea of just sitting there with your thoughts is panic-inducing, try a guided meditation, such as one of these free ones from the Chopra Center, so you have something to follow. You could also try deep breathing, which can slow down the nervous system and make you feel less stressed.

Jan. 14: Listen To A Podcast About Anxiety

While I am admittedly not a podcast lover, there are quite a few about anxiety that I have taken a liking to. I don’t love listening to people talk, but when it comes to anxiety, the podcasts also act as free one-sided therapy. Sure, you don’t get to share your issues, but hearing other people talk about theirs may make you feel less alone.

My personal favorite is “Not Another Anxiety Show,” and it’s hosted by a registered nurse and wellness coach who is, as she says on her website, “on an anxiety adventure.”

Jan. 15: Color

Grabbing a coloring book, some pencils and crayons can be a seriously great stress reliever. There are tons of adult coloring books on the market, and some of them are pretty impressive. They’ll make you want to color every day!

Jan. 18: Reduce Your Caffeine Intake

Even if just for one day, try either going without caffeine or at least cutting back if you drink it a lot. While caffeine can wake you up and make you feel a little better in the short-term, it can also lead to feelings of anxiousness, especially if you drink too much.

Jan. 19: Organize And Declutter

This activity is perfect for the weekend. While it might not be a fun activity, work on organizing and decluttering your home. In a study of families with cluttered homes, researchers found that mothers had elevated levels of stress hormones that correlated with the amount of stuff they had piled up around the house. So there’s something to that saying, “a cluttered house is a cluttered mind.”

Jan. 20: Turn On Music, Dance And Clean

If you were able to declutter and organize the day before, the following day is perfect for cleaning up. You can make the task more enjoyable by turning on some tunes and dancing your way through chores. Having a clean house can also give you a sense of pride and makes you feel like you’ve accomplished something — because you have!

Jan. 21: Go Outside

Try spending some extra time outdoors. Yes, it’s cold in most places in January, but bundle up and head out. Try a short walk, or head to a nearby park to reflect on the beauty of nature. If you’re lucky enough to live near a national park property, you can check their website for free admission days for 2020!

Jan. 23: Listen To Your Favorite Song

This one is the easiest one yet. Music can help you forget about what’s bothering you, so pop on some headphones, shut your eyes and listen to your favorite song or artist. It can be an excellent mood-booster.

Jan. 26: Get A Massage

Spring for a good massage. If you don’t have the cash, try a chair massage, which is usually less expensive. You could also relieve some muscle tension yourself by massaging the areas where you carry stress, like your shoulders and neck, or try these simple stretches for your feet.

Jan. 28: Load Up On Fruits And Veggies

There’s an old saying that “you are what you eat,” and personally, I’d rather be an apple than a potato chip. Not that potato chips don’t have their place (they definitely do!), but junk food can actually make you feel worse. If you’re feeling stressed, make sure you’re filling your body with nutritious food and not empty calories.

Jan. 30: Stay In The Moment

Take a day to focus on living in the moment or practicing mindfulness. If you are sad about the past or stressing about the future, you’re not enjoying your life right now. It’s easier said than done, but if you feel stressed about what’s next in life, try to reel it back in and focus on what is currently happening — if only just for one day.