At Home Spa/Pamper Session
How to Have a Relaxing Self Pampering Night
When you’re busy and stressed out by work, school, or home life, it can be hard to decide what to do when you finally get some time to relax. Everyone unwinds in different ways, so the method that works best for you will depend on your personality and interests. Taking a bath, working on arts and crafts, or spending a little time stretching and meditating are all great ways to unwind and pamper yourself.
Taking a Bath
Gather up the things you need.Before you start your bath, make sure you have fresh towels, soap, comfy pajamas to change into, and anything else you may wish to have with you during or after the bath. Put everything you’ll need during the bath within easy reach of the tub, so you don’t have to keep getting out of the water.
Run a warm bath.Soaking in warm water can help reduce anxiety, relieve uncomfortable skin conditions, and soothe aching muscles.Make your water comfortably warm, but not extremely hot. Excessively hot baths can leave you feeling wound up rather than rested, and can even put strain on your heart.
- It’s okay to take hot baths while you’re pregnant, as long as the bath is not so hot that it raises your core body temperature to 101° F (38.33° C) or higher. The water should feel comfortably warm, but not hot.If you’re worried, use a thermometer to test the temperature of your water, and make sure it is no hotter than about 100° F (37° C).
- If start to you feel sweaty or uncomfortably hot, get out of the bath or add some cold water to cool it down.
Add something fun or soothing to your bath water.You can enhance your bath with bubbles, bath oils or crystals, or a soothing soak.
- If you have dry or itchy skin, a colloidal oatmeal soak (like Aveeno Soothing Bath Treatment) can moisturize your skin and relieve inflammation.
- The aroma of lavender may help with relaxation and improve your mood.Try using a lavender bath oil or other bath products that contain essential oil of lavender.
- Fizzy bath bombs are fun to watch, and can add pretty colors, pleasant aromas, and skin-soothing ingredients to your bath.
Turn on some music.Soothing music can improve your mood and help you feel more relaxed.Set up your phone, mp3 player, or a portable speaker somewhere near the tub and put on a relaxing album or playlist.
Turn down the lights and light some candles.Dim lighting can help create a soothing atmosphere and calm you before bed. Candles are great for providing warm, dim light. Pick candles with scents you find relaxing.
Put on a soothing face mask.Before you get into the bath, slather on one of your favorite facial masks or lotions. Keep your head out of the water so that the mask doesn’t rinse away before you’re ready. Put on your mask before washing your face to prevent excessive drying.
Try playing in the bath.This may sound silly, but play is therapeutic and relaxing for adults as well as children.It’s not only fun, but can help you stay engaged and in the moment, so you aren’t thinking about things that stress you out. Give yourself goofy “hairstyles” with your bubbles, or even bring a few bath toys into the tub with you.
Lie back and relax.If you’re not feeling playful, you may wish to just close your eyes and quietly enjoy the moment. If you find your mind dwelling on stressful things, try meditating and concentrating on your breathing.
Moisturize your skin when you’re done.While a bath can help soothe dry skin, it can also aggravate skin irritation and dryness if you don’t moisturize immediately after your bath. As soon as you step out of the bath, gently pat yourself dry with a towel and apply a moisturizing lotion to any areas that tend to get dry.
Get into some comfy clothes.If you’re ready for bed, put on some cozy pajamas. If you’re still feeling really warm after your bath, take a few minutes to cool down first.
Doing an Art or Craft Project
Pick a project.Doing arts and crafts can be incredibly relaxing and therapeutic. It engages the senses and helps shift attention away from whatever you might be worrying about.
- If you regularly do arts and crafts, pick something that you enjoy doing and that you know will help you feel relaxed. This isn’t the time to try and learn a new skill.
- Projects that involve repetitive actions, like knitting, are particularly helpful for reducing stress and calming both the body and the mind.
- Even if you’re not the artistic or crafty type, something as simple as doodling or coloring can help you relax. Coloring books for adults are a great stress-relief tool that just about anyone can use.
Gather your supplies.Make sure you have whatever you need for your project before you start. For a coloring or sketching project, this could include paper, pencils, and pens. If you’re doing something like knitting or crochet, make sure you have the yarn and needles you need.
Prepare your space.Pick a quiet, comfortable area where you know you will have enough space and light to work. Organize your materials the way you want them. If you’d like, prepare yourself a light, healthy snack and a relaxing beverage (like herbal tea) to have on hand while you work.
Turn on some music.Pick something soothing that won’t distract you too much while you work on your project.
Get up and stretch from time to time.If you’re feeling cramped or stiff from sitting too long, it may be time to take a break. Walk around and do some light stretches.
- Gently shake your wrists and ankles to loosen them up.
- Shrug your shoulders up and down a few times, and gently roll them forward and backward.
- Stretch your arms up above your head and then very slowly bend over until you are touching or almost touching your toes. Let your arms hang loose in front of you for a moment, and then slowly straighten up again.
Don’t worry about finishing your project.The goal is to relax, not stress yourself out. You don’t have to finish or even get a certain amount done. If you start to feel tired, put your project away for the night.
Stretching and Meditating
Plan a routine.Stretching and meditating for even a few minutes in the evening can reduce stress and help you sleep better. Some types of yoga, which often combines stretching with meditation, can be particularly beneficial.Plan a simple stretching routine, or try some yoga poses that are known to be particularly helpful for relaxing and easing tension, like one of the following:
- Forward bend: Sit on the floor and cross your legs. Lowly bend your torso forward until your chest is resting on your knees and your forehead is touching the floor. Stretch your arms out in front of you.
- Standing forward bend: Stand with your feet a few inches apart and your knees slightly bent (don’t lock your knees!), and slowly bend down until you are touching the floor. If you have trouble reaching the floor, try holding the elbow of one arm with your opposite hand instead. Sway gently from side to side.
- Child’s Pose: Kneel on the floor and slowly bend forward until your torso is resting on your thighs and your forehead is touching the floor. Stretch your arms out in front of you and let them rest on either side of your head.
Create a relaxing environment.Choose a quiet, comfortable part of your home where you have plenty of room to stretch out. Clear some space if you have to. Put down a yoga mat, especially if you have hard floors. Dim the lights and put on some soothing music.
Dress comfortably.Put on a comfortable t-shirt and some soft, loose-fitting yoga or pajama pants. Don’t wear anything that will restrict your movements or make you too hot.
Breathe slowly and deeply.It’s especially important to be mindful of breathing when you are exercising, even during light exercise like stretching or yoga. Controlled breathing can help you reduce stress and reduce your blood pressure.
- Try regulating your breathing by counting to four while you inhale, and again while you exhale. Breathe in and out through your nose.
- Do some abdominal breathing. Place a hand on your belly while you breathe to make sure that it is your abdomen expanding with each breath, rather than your chest. Focusing on abdominal breathing helps you expand your diaphragm fully and get more air into your lungs.
- If you’re trying to get ready for bed, avoid breathing exercises that are designed to wake you up, like Nadi Shodhana (“Alternate Nostril Breathing”).
Add some simple meditation to your routine.Meditating for even a few minutes can help rewire your brain and reduce feelings of stress and anxiety. Take a few minutes to meditate before or after your stretching routine, or meditate while you do your stretches.Pick a mantra (either a short, calming phrase or a simple sound, like a hum) to repeat silently or out loud. If you feel your thoughts drifting, take a moment to find your focus again.
Don’t push yourself too hard.If you find a particular stretch too painful or uncomfortable, move on to something else. The goal is to relax and destress, not hurt yourself.
QuestionWhat type of things could I use in the bath?wikiHow ContributorCommunity AnswerBubbles are a classic addition to a bath; you can get them in liquid form, or in bar form. You can also use bath bombs or bath fizzies, Epsom salts, or essential oils.Thanks!
QuestionAre there any substitutes for essential oils? I don't have any.wikiHow ContributorCommunity AnswerI'm not really sure that there are, but when I'm stressed and don't have any essential oils, I like to light a good-smelling candle. Also, I don't know if this counts, but you can pretty much find epsom salts at any local drug store.Thanks!
QuestionWhat if I don't have any bath salts or anything to put in my bath water?Marie MccarthyCommunity AnswerYou don't need any soothing things to put in your bath. It's just a nice way to make you feel more relaxed.Thanks!
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