Caregiving can be overwhelming, leaving little time for self-care, but even just 10 minutes of exercise can make a big difference in reducing stress and boosting your mood. Studies show that short bursts of physical activity can ease tension, improve energy levels, and help you cope with the emotional demands of caregiving.
Whether it’s a brisk walk, gentle stretching, or a quick dance break, fitting in movement doesn’t have to be complicated. In this article, we’ll share simple and effective ways to recharge in just 10 minutes so that you can feel more balanced and resilient.
Use this quick technique to reduce stress and boost mood
Caregiving is an incredibly stressful job. That’s why it’s essential to have a variety of stress relief techniques on hand.
That way, you’ll have plenty of options to choose from, whether you’re at home, in line at the pharmacy, or taking a quick break in a quiet corner.
To add to your stress relief options, we found a helpful (and free) 10-minute exercise that’s easy to do no matter where you are.
Dr. Sandi Mann, a Senior Psychology Lecturer at the University of Central Lancashire, developed a quick exercise that’s a great form of stress relief for caregivers.
We explain how to use her 10 minute exercise to reduce stress, snap out of a negative thinking spiral, and boost your mood.
This 10-minute exercise gives stress relief for caregivers
When we’re exhausted, stressed, and starting down a negative emotional spiral, it can be easy to overlook the things that are going right.
Dr. Mann’s simple stress relief exercise has six questions:
- What experiences, no matter how small or simple, gave you pleasure?
- What praise and feedback did you receive?
- What were the moments of pure good fortune?
- What were your achievements, however small?
- What made you feel grateful?
- How did you express kindness?
When you’re feeling down or in need of a boost, jot down answers to these questions in a journal. If you don’t feel like writing, review answers that you’ve previously written.
This reminds you and helps you notice that there are still positive things in your life, even though you're facing challenges.
The exercise is based on scientific research that shows taking a little time to reflect in these ways can help you slowly shift your mindset and eventually find more happiness in your life.
Plus, because of the way our memories work, a bad mood caused by one bad event can cause you to think about other causes of stress and unhappiness.
If that happens, reading through your journal can help you break out of that negative spiral.
To help make this a regular habit, Dr. Mann created a daily journal based on the 10-minute exercise, “Ten Minutes to Happiness.”
Next Step Read the full article about this 10 minute exercise to boost your mood at BBC
Recommended for you:
- 25 Quick Journal Prompts That Reduce Caregiver Stress and Improve Health
- 3 Essential Caregiver Stress Relief Tips That Really Work
- 5 Coping Tips for the Overwhelmed Caregiver
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About the Author
Connie Chow
Connie was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.
