14 Day Stress Resilience Challenge with Hannah
Under my private therapist Facebook profile I have created a 14 day challenge and it has been working so well I wanted to share with you what is on each day in case you would like to try it to!
Day 1 - Combine boiled water with lemon juice first thing in the morning, try and switch out a coffee or tea. Drinking a hot water in the morning gets the digestive system going and over the coming days help you to clear out your bowels.
Day 2 - 15 seconds cold shower, more time if you can. (do this every time you finish your shower).
Day 3 - Write down 3 things you want to improve about yourself. Really sit and reflect on these and how these improvements would impact you and those around you.
Day 4 - Walk in nature without phone… enjoy disconnection from socials and be uncontactable for 30 minutes.
Day 5- What 3 things are you grateful for this weekend?
Day 6 - 10 minutes reading a book or listening to Audible - let me know which book. Recommendations - Tools for titans, The compound Effect, The Body Keeps the Score (put it by the toilet to stop the scroll)
Day 7 - Set your bedtime for 10pm and see how you feel in the morning, if you feel more energised try and maintain it for the rest of this challenge.
Day 8 No phone after 9pm.
Day 9 Reduce Alcohol intake, we are just out of DRY JANUARY, I know, I know please don’t hate me but alcohol can make our stress related symptoms worse. By reducing our intake we can get a better sleep and enjoy less stress in our gut.
Day 10 - Find out what makes you feel well…The wheel of wellfullness (see below)is about finding where your body, mind and heart are aligned during your practices for wellebing. When you do something for your wellbeing consider the following things;
How do I feel in my body?
How do I feel in my mind?
How do I feel in my heart?
Day 11 - Think about what you would like to achieve for the week?
Perhaps decluttering a room in the house, or you have a deadline you need to meet? Set the goal and make it a priority. Tick it off within a short timeframe that is achievable for you, you can reward yourself for every step you take towards achieving your goals.
Day 12 - Can you do more of what makes you feel good? what makes you feel empowered and strong? Keep up with all the good habits you’ve been doing the last 12 days.
Day 13 - Avoid dehydration, sometimes its not always easy to see when you are water hungry. I recommend reading ‘your body’s many cries for water by F. Batmanghelidj M.D. Especially have a read if you suffer with pain and taking regular medication.
Day 14 - Breathwork to help reduce anxiety using the Oxygen Advantage method of calming breaths in and out through the nose. Once you are sat relaxed you pinch your nose on the exhale for 5 seconds then breathe normally again for 10 seconds. On the breath out get ready to pinch and hold for 5 seconds, you repeat this for 2 minutes and it will help you to focus on your breathing and relax your Vagus Nerve. If you would like this breathwork sent to you in a video send an email to Hannah Ireson
JOIN US THIS WEEKEND
We have some availability to float and sauna this weekend and a last minute cancellation on a deep tissue massage with Alison on Sunday book here
