I work 6 days a week and need help and methods to decompress.

Thank you for your question. Work-life balance can be tricky, especially if you are working a lot of overtime hours. That can making scheduling in-person counseling appointments challenging. One aspect of live appointments at BetterHelp – they can be scheduled for a 30-minute session. So, if you cannot spare a 45-minute block of time, check with your counselor about a 30-minute block. That may be more manageable for your time management. Another feature of BetterHelp is groupinars. These are group webinars covering a variety of topics. When you register for one and are not able to attend it “live”, you will be emailed a link to the recording so you can watch it/listen to it when you have a chance (within a 1-week time period I believe). This way, you can still receive some benefits of a psychology-related webinar at a more convenient time for your schedule. At the time that I wrote this reply to your question, there is a Self-Care 101 and a Sleep groupinar offered – those topics seem to closely relate to your question/concern about being overly stressed.

Let me suggest some ideas to decompress and manage your stress.

First, getting adequate sleep can be very helpful as waking up refreshed can provide you with energy for your day.

Establish a set bedtime each day (weekends too) so your mind knows when it should start slowing down. Using a routine each evening before bed can help too.

Turn off electronic devices at least 30-minutes before turning in and avoid the temptation to watch TV in bed. The blue light emitted from electronic devices can interfere with melatonin production (which helps you sleep).

Writing down notes from the day, so you can release them from your mind, may help (especially if you tend to wake up in the middle of the night with your mind racing about what you need to do the next day).

Meditation and/or prayer can help relax your mind and destress your body, as can some light stretching.

A bath or shower before sleeping can also relax your body and signal your mind that it’s sleep time.

Just like establishing an evening routine, a morning routine can help you face the day in a good mood.

Stretching when you awake and meditating or praying can help set an intention and tone for your day.

Deep breaths and saying an intention for the day can help by starting the day on a positive note.

A healthy breakfast is needed to fuel your mind and body.  During the day, eat healthy foods – avoid sugar, processed foods, etc. Aim for whole, nutritious foods to give your body and mind the nutrition it needs.

Exercise, if you have time (even a few minutes) can help your heart and blood circulation.

When stressed, take a minute or two to take some deep breaths – breathe from your belly.

Also helpful during stressful times are affirmations and positive statements (reframe the stressful event into an opportunity) – ex: instead of: I can’t meet this deadline – reframe to: I can do this; I know how to prioritize my day and focus my energy. I can ask ___ for help, if needed. Reframing (switching perspectives) can help you focus on what you CAN do and away from what you cannot do. This helps you focus on solutions (and not on problems).

Then, lean on your past successful healthy coping skills – what has worked for you in the past to manage your stress? Make sure to use those healthy coping skills, as well as to adapt them to work in your current situation. For instance, if you used to run 5 miles each day but don’t have the time now, adapt to fit in a 1-mile run – or set a time limit for what you CAN do (perhaps a 10-minute run in the morning is all you can fit in – you’ll still be fitting in some exercise).

And, finally, on your day off, aim to do at least 1 thing that you find enjoyable. Engaging in hobbies is part of your overall self-care.

I hope those ideas help! I wish you well as you manage your stress.

In wellness, Dr. Sally Gill, LMFT