In their book “Burnout: The Secret to Unlocking the Stress Cycle,” Emily & Amelia Nagoski identify 7 proven ways to relieve stress. I HIGHLY recommend picking up a copy to read and return to over and over (it is that good y’all). I felt inspired to brain dump a variety of ways to practice each of the 7 proven strategies they outline a little further to share with you.

Laughter

Ask friends for their favorite funny podcast
Go to a TikTok creator who brings hilarious content to your FYP
Find a local open mic night or comedy club
Collect goofy jokes and share with friends
Try a virtual laughter yoga class (Yes this is a real thing and actually really fun - I took part in a class during a conference several years back and after a few minutes of awkward fake laughing while following along with the teachers cues, I broke into a belly laugh with hundreds of other participants. Once the laughter started rolling it was hard to stop!)

Positive social interaction

Volunteer at a cause you find meaningful
Write google reviews for businesses, restaurants, shops you enjoy or benefit from
Make eye contact with at least 1 person a day - the cashier, barista, librarian, person you pass in the breakroom, your kiddo, partner, housemate when they tell you about their day
Send a greeting card to someone you miss
Venmo a friend to treat them to a coffee or yoga class at their favorite spot
Compliment a stranger

Physical activity - any form of movement works here and even 3 minutes helps when practiced regularly.

Burpees, jumping jacks, walking, dancing, sun salutations, taking the stairs, shaking your arms and legs like the hokey pokey, marching in place bringing your knees high in front of you, pretending you are a Rockette or Majorette
Take a class:
- Solo - HIIT, circuit training w/ weights, SELF: online yoga membership
- Group - cross fit, yoga, cycling group, HIIT, couch to 5k programs, bowling league
Sign up for an event and start a regular training program - fun runs/walks, 5k, etc

Crying - Identify a movie or episode in a series that is a guaranteed tear jerker.

For me, that’s the episode in Schitt’s Creek where Stevie sings her solo in the Musical Cabaret - or The Greatest Showman, they get me every time.

Creative Expression

Get artsy - Doodle, Pick up a coloring book, Sketch items you see in your home or garden, Take an online art class, Join an art class at a local studio (Waterworks is an excellent resource in Tulsa and has new classes each season)
Try a crafty hobby - pull out your circuit or sewing machine, knit, crochet, weave
Design - Pick up flowers and create mini arrangements for your home (or to gift to others for + social interaction as well)
Decorate - Rearrange or redecorate an area of your home - ie design a Winter coffee station, a Holiday mantle, style a plant shelf
Style - Pull together a variety of outfits from the clothes you have - photograph them and have a folder on your phone for inspo
Write - Poems, short stories, jokes, fanfiction, lyrics
Cook - pick up a new to you cookbook from the library and experiment with a recipe, find a new spice, vegetable or protein and create a dish to highlight it
Go to your local art museum, find an artist exhibit or art crawl to enjoy - many museums offer free entrance monthly - take a friend along for more + social interaction
Dance - try a dance class online (youtube has loads) or at your local dance studio

Affection

Hugs are a big deal y’all and there are loads of studies outlining benefits from reducing stress, reducing your risk of getting sick and severity of symptoms if you do get sick, improving cardiovascular health, reducing existential fears in folks who experience low self esteem, and reduction in pain.
Think of people you know who give good hugs and reach out from time to time to connect.
Hugging pets and stuffed animals also shows some benefits in studies (linked above)
Get good at hugging yourself. Ask a trusted friend or loved one to practice and get feedback on what they like in a hug, share what you like as well!
Explore affection that feels safe to you. Learn what you like and don’t like and share with the people you trust to honor that affection.
Don’t forget platonic affection - Open up a conversation with friends about how everyone feels about physical touch and see how you can honor each others needs around affection.

Breathing

You are already breathing, obviously, but intentional breath practices can do wonders in balancing stress in the body.
- Box breathing - inhale over a 5 count, hold for 5, exhale over 5 and hold for 5; repeat for 3-5 minutes to start and add time or longer counts as you feel comfortable doing so
- Kaki breath - inhale gently through your nose, try to make your inhale as soft and silent as possible. Exhale through pursed lips as if blowing out a small straw.
- Breath of Joy - Inhale through your nose sharply 3 times, open your mouth and exhale making a HAAAAHHHHH sound. Feel free to stick out your tongue too.

Dealing with Stressors and dealing with Stress are different processes and also feel differently after you do them.

When you deal with Stressors by reorganize a schedule to work for all your tasks or create a efficient workflow, the relief comes in the form of satisfaction, maybe a deeper and fuller breath or a sense of accomplishment.

The relief when you deal with the Stress itself is a bit more subtle.

Be on the lookout for these physiological cues once you start these practices. These signs let you know your stress relieving practices are working and hopefully encourage you to continue:

Your eyes or mouth begins to water
You feel the urge to sigh, swallow or yawn
You feel the urge to urinate
Your stomach begins to growl, you feel hungry or you feel your digestion kick on
You naturally begin to smile
Your thoughts slow down, seem quieter or softer

My wish is these examples spark ideas that work for you and you find your own way(s) to bravely practice each category listed. (feel free to share what you come up with or already practice by commenting below. I love adding nourishing practices to the old toolbox and passing them along so others can benefit)

Wishing you joy and nourishment,