Daily Practical Checklist for Stress Relief in Patients with Psoriasis

Core Objectives

Through daily regular practice, gradually release anxiety, maintain a calm mindset, and provide psychological support for disease stabilization.

Morning: Awaken body and mind, start a relaxed day

7:00–7:10 Deep breathing exercise: Sit up straight, inhale slowly through the nose for 4 seconds, hold for 2 seconds, exhale slowly through the mouth for 6 seconds; repeat 10 times to relieve morning tension.

7:10–7:20 Mindfulness meditation: Play soothing music, focus on the breath, clear the mind, feel the body relax, and break free from excessive attention to the condition.

Morning: Relieve stress promptly during work/life intervals

10:00 Brief relaxation: Stop current tasks and do 5 minutes of neck and shoulder stretches to mobilize stiff muscles and relieve stress from prolonged sitting.

11:00 Positive self-suggestion: Smile at yourself in the mirror and silently repeat “I’m in good shape today, I can handle everything calmly” to reinforce a positive mindset.

Afternoon: Regulate emotions and maintain a stable state

14:30 Distraction through interests: Use 15 minutes to do something you enjoy, such as listening to an inspirational song, reading a few pages of light prose, or tending plants to divert attention.

16:00 Rehydrate + relax: Drink a cup of warm water, close your eyes and rest for 3 minutes to relieve afternoon fatigue and irritability.

Evening: Fully relax to build up for sleep

19:30 Moderate exercise: Do 20 minutes of light exercise, such as brisk walking or yoga, to promote dopamine release and improve mood.

21:00 Expressive writing: Spend 5 minutes journaling to record mood changes during the day, sort out worries, and release psychological burdens.

21:30 Pre-sleep relaxation: Soak feet for 10 minutes with gentle massage, play sleep-aid music to create a comfortable sleep environment and improve sleep quality.