Only 15Minutes4me in a Day: How I Learned to Resolve Stress and Depression
What is 15Minutes4me?
I never thought self-help would work, but then I realized how much time I waste each day worrying about things that don’t matter. It seemed like life was just passing me by, so I decided to try the 15minutes4me program to help reduce my stress and depression. The idea behind the program is that you practice it every day and make it part of your routine.
Why this method of 15Minutes4me works
This method works because it’s quick, self-directed, can be used anywhere, and is free. All you need is your phone or computer. It also doesn’t require any outside help. There are two sections: one for feelings and one for thoughts. The feelings section asks you to rate the intensity of your emotions on a scale of 1-10 with 10 being the highest intensity.
Then you record what type of feeling it is (sadness, anger, etc) and what triggered it (I got caught speeding). You then do the same thing with thoughts by answering questions like What did they say or What did they do? This forces you to look at your situation from different angles which helps give insight into how to best handle things.
The best part – it takes just 15minutes4me
I was looking for ways to relieve stress and depression after work. First, I tried meditation, but that seemed too time-consuming. Then I found the free app called 15minutes4me. With this app, you can do guided meditations that last from 2-10 minutes at any time of day or night. You can even listen to music while you’re doing it! This has really helped me feel more relaxed when I’m stressed out or feeling down.
What you’ll need
* A timer or stopwatch
* A pen or pencil
* A sheet of paper (preferably unlined) with the title My Goals
#1. Set your timer for fifteen minutes
#2. Write one sentence about what you want from life; this is usually the hardest part of the exercise, so don’t stress out too much about finding the perfect sentence just start writing, you can always go back later and edit it.
#3. List five things that make you happy
#4. List three things that you like doing but don’t do often enough (these are often some of our most important tasks!)
#5. List three tasks on your to-do list that are small enough to finish in fifteen minutes or less
#6. List three reasons why you’re grateful right now
#7. Now write an affirmation – something positive about yourself and how you feel right now: I am worthy I am loved I deserve all good things, etc.
#8. Take a deep breath before continuing on, acknowledging how difficult it can be at first to give ourselves these little treats while we’re still struggling, but remember what Winston Churchill said: When we reach the end of our rope, we must tie knots in it and start over. So don’t let yourself lose hope!
Step 1 – Wake up with positive thoughts
The very first thing you need to do when you wake up is thinking about something positive. Thinking about something positive can help get your day started off on the right foot. It can also help make things seem less stressful.
Think about any situation that made you happy or helped your day go by more easily. You could think about an animal, or the smell of freshly cut grass, or anything else that makes you feel good. You might want to write down what it was for future reference so that you can use it later if needed.
Step 2 – Get up slowly, smiling and thanking God for the new day ahead.
This is one of the simplest steps, but it’s also one of the most important. It will help you gain perspective on your situation. When you wake up, don’t be upset that you have yet another problem, rather take time to be grateful for what you do have.
For example: Thank you, God, that I am alive. If this is hard for you because you still feel stressed or depressed, just thank God for waking up at all because some people never get a second chance at life. This step is important because it helps put things into perspective and reminds us of what really matters in life. It helps us stay grounded as we move forward with our day-to-day activities.
Step 3 – Do some light stretching
Flexibility is one of the benefits of regular stretching, but it also helps with muscular health. Additionally, stretching increases your range of motion which can be helpful in preventing injuries. Focus on these stretches, as they are what we suggest for most people: Neck Stretch Sit with your back upright; place both hands behind your head and slowly tilt your head backward until you feel a stretch through the neck region. Bring the chin down toward your chest; this should help lengthen the muscles of the neck.
Hold for five seconds Relax Release by tilting your head forward Upper Back Stretch Sit with your back upright; place both hands behind her head then slowly lean back until you feel a stretch through the upper back region Bring elbows together if possible Hold for five seconds Relax Release by bringing the body up.
Step 4 -Breathing Exercises
On inhalation, feel your belly fill up with air. On the exhalation, let all of the air out from your belly. As you do this, think about how good it feels to breathe. Do these exercises for five minutes?
After five minutes of deep breathing, you’ll want to finish your session with some light stretching exercises. These won’t necessarily help you relieve stress, but they will ease muscle tension, improve your circulation and maybe even help you get some much-needed shut-eye.
To do these exercises, simply stand up from where you are sitting (or lying down), stretch out any muscles that feel tight including your neck, arms, and legs, and hold each stretch for about ten seconds. After completing all five stretches, repeat them three more times before putting on your shoes and leaving for work or school.
Step 5 – Visualize yourself being happy, calm, and carefree.
Sit down, close your eyes, and imagine yourself happy, and calm. Imagine yourself carefree. What would you be doing if you were carefree? Is it reading a book? Is it watching television? Is it talking on the phone with one of your friends? It’s up to you!
Step 6 – Focus on gratitude. Write down 3 things you are grateful for. These can be your loved ones, your job, etc.
I am grateful for my family. They have always been there for me when life has gotten tough. I am grateful for my friends. They are always there to cheer me up on a bad day. And I am grateful for my job because it gives me the opportunity to help others who are going through hard times just like me.
Step 7 – Do something nice for others. This will be the beginning of your own happiness.
If you want to be happy, make others happy first.
People go around wanting things from others all the time but rarely do people stop to think about what they can do for other people.
The best way to be happy is by doing something nice for someone else. When you do this, it’s like your care about their needs as much as you care about your own happiness. It feels good knowing that somebody else is going through the same thing that you are; it’s comforting and makes you feel like there is hope that things will get better soon.
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