15 Minutes for Me: A Self-Help Program to Resolve Stress and Anxiety

15 Minutes for Me

How many times have you heard I’m too busy to meditate? In today’s fast-paced world, we can feel overwhelmed, frazzled, and out of control; but that’s not how it has to be. If you don’t have time to meditate and don’t think you need it, this 15-minute self-help program can change your life. You will find yourself feeling more relaxed and in control, more able to face any situation that comes your way without anxiety or fear of the unknown.

The Importance of Dealing with Anxiety

Anxiety can be crippling, affecting our daily lives in a negative way. It’s important to find ways to deal with anxiety, so that it doesn’t take over our lives. There are many different ways to resolve stress and anxiety, and the most important thing is to find what works for you. 

Start Simple – The Morning Routine

The morning routine is the first step in taking control of your day. It sets the tone for the rest of the day and can help you feel more calm and collected. Plus, starting your day with a set routine can help you be more productive overall. Here’s how to create a morning routine that works for you 

  • Get up early enough to shower and dress before work. 
  • Wake up 15 minutes earlier than usual so you have time to make breakfast or grab something quick on the way out the door. 
  • Brush your teeth and comb or style your hair before leaving home. 
  • Drink 16 ounces of water upon waking up because dehydration will cause stress levels to spike. 
  • Make sure you’re wearing clean clothes, even if it means doing laundry ahead of time so you don’t have any excuse not to wear clean clothes when needed! 
  • Get into a carpool, take public transportation, or drive yourself instead of depending on others for rides as much as possible.

Morning Exercise Routine

Start your day off with a morning exercise routine! This can be anything from a simple walk around the block to a more strenuous workout at the gym. Exercise is a great way to release endorphins, which can help improve your mood and reduce stress levels. Plus, it’s a great way to start your day on a positive note.

Evening Exercise Routine

After a long day at work, the last thing you want to do is hit the gym. But, according to a recent study, just 15 minutes of exercise can significantly reduce stress and anxiety levels. So, even if you don’t feel like working out, try to fit in at least a short session. Here’s a quick routine you can do in your living room or office (just be sure to wear comfortable clothes!). 

  • Get on the floor and do five pushups. 
  • Stand up, raise your arms over your head, and stretch up toward the ceiling with each inhale. 
  • Bring your arms down by your sides as you exhale. 
  • Take one step forward with one leg, then alternate legs as you bend down into a lunge position. Hold it there while taking five deep breaths or until you’re tired. Repeat on other side after switching legs.

Nurturing Mindfulness

Mindfulness has been shown to be an effective way to reduce stress and anxiety. For some, it may be helpful to start with just a few minutes of mindfulness each day. You can try different activities such as focusing on your breath, listening to calming music, or practicing yoga. It’s important to find what works for you and to be patient with yourself. With regular practice, you will likely notice a decrease in your stress levels.

Nurturing Kindness

The program is simple. For 15 minutes each day, do something that makes you happy. It can be anything reading, listening to music, going for a walk, or taking a yoga class. The important thing is that you take time out for yourself, and that you do something that brings you joy. Use the rest of your day to focus on what’s good in your life, not on what’s bad. Focusing on all the things you’re grateful for can help put things into perspective and make it easier to see how small a problem really is.

End on a Positive Note

The great thing about this program is that it can be done anywhere, anytime. It doesn’t matter if you’re at work, at home, or on vacation; all you need is 15 minutes and a comfortable place to sit or lie down. And the best part is that it’s completely free! So why not give it a try? All you have to do is find 15 minutes of uninterrupted time (set your phone timer!), find a comfortable place where you won’t be disturbed, close your eyes, and follow these simple steps.

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