In the midst of a very unsettling time, I wanted to pause and take a moment to share 7 tools to reduce stress during a hectic season.

What a crazy time to be a part of the world. At the time that I’m writing this, the COVID-19 (coronavirus) is a growing and immanent danger in the USA and surrounding global communities.

Schools, businesses and many places of work (including my full-time job) have closed down. State-wide curfews and orders to stay at home are being implemented across the country. People are practicing self-quarantine and social distancing and there’s a lot of fear, anxiety and uncertainty floating around in the universe right now.

Like many people, I’ve been spending a good deal of time in my home these days. While I’m here, I’m trying to make the most of my time creating new and helpful content for my blog and social media followers.

That involves a lot of time sitting in front of phone and computer screens writing, editing and creating… And being cooped up for so many days on end can certainly take its toll on the body.

So I wanted to take a moment to share 7 tools to reduce stress during a hectic season.

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Disclosure: Some of the links below are affiliate links. At no additional cost to you, I will earn a small commission if you click through and make a purchase. I only recommend products I have tried or genuinely believe would be beneficial. Utilizing affiliate links is one of the ways I support my blog to be able to keep delivering you guys great content.

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My Blue light Glasses

As as blogger and social media content creator, I spend a good bit of time in front of computer, camera and phone screens as you might imagine.

Over time, I noticed that staring a screen for extended periods of time really put a strain on my eyes. Sometimes it gave me headaches too.

I started doing some research and discovered that extended exposure to blue light from computer, phone, tablet and TV devices can have impacts negative impacts on the human body.

Extended exposure to looking at blue light can lead to headaches and migraines, eye strain, negative impacts on sleep and could possibly be harmful to eyesight.

So about a year ago, I got these. Blue light blocking glasses designed to help block blue light from reaching the eyes.

Blue Light Blocking Glasses

(Click here to see on Amazon)

Since then, I’ve observed a noticeable improvement in headaches and eye strain when working in front of a screen for an extended period of time. Whether I’m writing a new blog post, editing photos or videos or creating graphic designs, I now wear my blue light glasses.

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My Weighted Blanket

Earlier this year, I got myself a weighted blanket. In my research before buying one, I learned they could be helpful for improving sleep, calming anxiety and depression.

Very similar to a hug, the added weight mimics a therapeutic technique known as deep pressure stimulation for the nervous system.

I. Absolutely. Love. It.

I see why people talk about a weighted blanket feeling like a hug. The light weight of my 15lb blanket feels about the same as the reassuring pressure of when my husband wraps his arm around me when we’re falling asleep at night. It is indeed very calming.

I went by recommendations I found during my research that suggested using a blanket that weighed about 10 percent of your body weight plus 2-3lbs and chose a 15lb weighted blanket (which for me, at 130lbs, was just right).

I sleep with it every night now. It’s an adult queen-sized blanket.

On Amazon (where I got mine), weighted blankets range in price from under $40 (for full sized adult blankets) to $200+.

Adults Weighted Blanket

(Click here to find on Amazon)

In many blankets, the measurements seem to go by bed length but not necessarily width. Meaning it’s long enough the span the length of a queen-sized bed for one person but not wide enough to cover two people. So make sure to double-check the measurements of the blanket if you are searching for one wide enough to cover two people, otherwise just order two.

Mine also never overheats me. The blanket I went with isn’t fleece lined or fuzzy, and has the feel and texture of a bean bag. It always maintains a very cool temperature and I have to lay our fluffy comforter over top of it so that I don’t get cold at night (although you can buy duel sided weighted blankets if you want one side to heat and one side to stay cool).

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My Foam Rollers

I first encountered foam rollers while I was working with a physical therapist to rehabilitate from a back injury.

It later lead me to take a specialty training certification in learning how to use foam rollers for self-myofascial release (SMR) so I could begin incorporating them with personal training clients and some of the fitness classes I teach in gyms.

They work in the same way that a massage therapist does; applying pressure to help release trigger points (little knots, kicks and tight points) in the fascia (the connective tissues that run throughout the human body).

Benefits from foam rollers can include:

• Stimulate better flood flow
• Ease muscle pain and soreness
• Activate/ warm up muscles before a workout
• Knead/release muscles after a workout to
• Decrease delayed onset muscular soreness
• Temporarily reduce the appearance of cellulite

I have several different types and sized foam rollers. My favorite out of them all is easily my full-sized (36×6) high density foam roller.

It’s long enough to support the entire length of the spine and you can do a variety of movements to release muscles inder the scapula on it that you can’t on smaller rollers.

It’s also often the kind I recommend to clients who are interested in getting their own foam roller to use at home.

High-Density Therapy Foam Roller

(Click here to find on Amazon)

Foam rollers are a powerful therapeutic tool and I’m now a firm believer that everyone can benefit for the regular use of foam rolling. I incorporate them with my personal training clients, yoga classes and at home on a regular basis.

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My Wedge Pillow

This has been one of the most recent additions to my care and recovery routine and I have been loving it. My wedge pillow was actually gifted to me by my mother, who had a really positive experience utilizing one for herself.

Of course, being a research nerd, I had to do a little investigating before I put my new wedge pillow to the test. And it lead my to discovered there were indeed some verifiable benefits to wedge pillows.

Benefits of wedge pillows include relief from conditions like:

• Acid reflux and GERD
• Cough and post nasal drip
• Back, neck and joint pain
• Snoring and sleep apnea
• Nighttime asthma

With a history of scoliosis, vertebral subluxation and a history of chronic back pain, I’ve been loving the addition of my wedge pillow. I’ve noticed a different in my level of back stiffness and soreness when I wake up in the morning.

Memory Foam Wedge Pillow

(Click here to find on Amazon)

As a life-long side sleeper, I’ve been working on teaching myself to sleep on my back. I learning in some of my research that side sleeping can lead to shoulder problems (which I have indeed developed in the my left shoulder after years of favoring sleeping on that side) and creating a curve in the lower spine.

While sleeping flat on my back (with two pillows under my knees for lower back support) dramatically improved how my back and shoulder felt the next day, it also lead to snoring some nights (just keepin’ in real, folks) and some sinus congestion the following morning.

Since incorporating the wedge pillow, I have zero issues with snoring or sinuses. And between two pillows under my knees and my weighted blanket, I stay comfortable in place all night long now without rolling unconsciously onto my side at night.

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My TENS Unit

A TENS (transcutaneous electrical nerve stimulation) unit is a device used to send minor electrical currents to a targeted area (or muscle) of the body to help treat both acute and chronic pain.

They’re well a researched, scientifically supported, medication-free (and non-addictive) method of pain relief.

TENS units can help stimulate the nerves and minimize or block the transmission of pain signals to the brain, bringing effective short-term relief during and after use (and as someone who suffers from chronic back pain, I am all for that relief).

Some TENS units are designed specifically for professional use in hospitals and healthcare facilities but there are also many effective TENS unit models available personal home use as well.

And they won’t break the bank. Our TENS unit was less than $30 (and I would highly recommend getting a set of replacement sticky pads –we got this one and it’s lasted a long time).

FDA Cleared TENS Unit

(Click here to find on Amazon)

My husband and I both love our household TENS unit. We’ve had it for a couple years now and it’s going strong. We’re getting a lot of extra use out of it right now during a time we are cooped up and pending more times seated indoors.

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My Yoga Mat and Bolster

As a yoga instructor, I spend a good bit of time on my yoga mat throughout the week and I’m trying to stick to that routine here at home. I’ve been making time for my private home practice as well as creating a new series of virtual yoga classes for my website and social media followers.

I cannot more highly recommend a yoga mat than the Jade Harmony mat. I have been teaching and practicing on it on a daily basis for four years now and it has almost zero sign of wear or tear.

Jade Yoga – Harmony Yoga Mat

(Click here to find in multiple colors on Amazon)

It’s easy to clean, a wonderful thickness (3/16″ think) for providing cushion to the joints on a firm surface, well sized for multiple body types (x 24″ wide x 68″ long) and not too heavy.

If there was ever a time my body needed some restorative yoga, it’s now.

My students’ favorite words in the world when I walk into a yoga class are “grab a bolster!” because they know it means it’s time for some restorative yoga.

Restorative yoga is a practice all about slowing down, deep breath work and opening the body through passive stretching. It often utilizes a variety of props on which we rest the body on to help us achieve a deeper, supported stretch.

I’ve created an free step by step tutorial on how to quickly and easily build your own homemade yoga bolster from common household items (no sewing required. Click here to read the post and create your own yoga bolster.

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What’s Tools Help You Reduce Stress?

Those are the 7 tools I’ve been using to reduce stress during a hectic season.

What about you?

Any recovery tools, tricks or tips that you’ve been able to utilize to bring your body peace during a stressful season? I’d love the hear what they are in the comment section below.

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Hey there, don’t leave yet!

We’re still getting to know each other! If you liked my 7 tools to reduce stress during a hectic season, here are a few more of my posts and recipes that I think you’re going to love.

7 Ways to Boost Your Immune System

Benefits of Drinking a Gallon of Water a Day

How to Run (When You Suck at Running)

I Tried Taking Collagen for a Month

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All writing and images copyright © 2020 Rachel Elise Weems Woods.

References:
1. Bullock, Greg. “4 Ways Blue Light Impacts Your Eyes and Brain.” TheraSpecs, TheraSpecs, 15 Apr. 2018.
2. Lockett, Eleesha, and Stacy Sampson. “What the Research Says: Do Weighted Blankets Work?” Healthline, Healthline Media, 10 Mar. 2020.
3. Chertoff, Jane, and Daniel Bubnis. “Foam Roller Benefits, Risks, and How To.” Healthline, Healthline Media, 19 Aug. 2019.
4. Cirino, Erica, and Steve Kim. “Wedge Pillows for GERD.” Healthline, Healthline Media, 29 Sept. 2017.
5. “What Is Deep Pressure Stimulation?” Applied Behavioral Analysis, Applied Behavioral Analysis..
6. “5 Benefits of Bed Wedge Pillows (And How to Use One).” Perfect Cloud , Perfect Cloud Blog, 4 Mar. 2019.
7. Holman, Ryan. “5 Amazing Benefits Why You Should Have A Wedge Shaped Pillow.” Archilovers, Archilovers, 29 Aug. 2016.
8. Peters, Brandon. “How a Sleeping Wedge Pillow Helps Snoring, Heartburn, and Acid Reflux.” Verywell Health, Verywell Health, 21 Jan. 2020.
9. Lillis, Charlotte, and Gregory Minnis. “TENS Unit: Benefits, Side Effects, and Research.” Medical News Today, MediLexicon International, 9 Nov. 2018.
10. Vance, Carol G T, et al. “Using TENS for Pain Control: the State of the Evidence.” Pain Management, U.S. National Library of Medicine, 4 May 2014.
11. Tashani, O, and Mi Johnson. “Transcutaneous Electrical Nerve Stimulation (TENS) A Possible Aid for Pain Relief in Developing Countries?” The Libyan Journal of Medicine, CoAction Publishing, 1 June 2009.
12. “TENS Unit Benefits: 20 (Life-Changing) Reasons You Should Use One.” The Good Body, The Good Body, 21 Jan. 2019.