Top Ten Tips to Beat Stress
We have access to time- and labour-saving devices beyond the
dreams of any previous generation. Yet poor time-management
skills and resultant stress seem a more common problem than ever
before.
Do you recognise yourself in any of these common patterns?
* Feel overwhelmed by the pressures of modern living * Can't say
no * Difficulty setting (and/or achieving) your goals * Can't
switch off at the end of the day * Have problems finding time
for the things and people that really matter * Repeated
procrastination * Beset by interruptions, emergencies and
deadlines
Try these top tips to beat stress. 1) One of the best ways of
relaxing is to take some gentle exercise - 20 minutes every day
or half an hour three times a week. Suggestions: take a brisk
walk to work - even getting off the bus or train one stop
earlier can help. Use an exercise bike while you watch TV or
read a book. Take up a new (active) hobby such as dancing or
swimming. If you have any form of heart condition, remember to
check with your GP before you increase your levels of exercise.
2) Try meditating. The aim is to still your mental confusion and
produce a state of calm which will relax your body and increase
mental clarity. Sit quietly in a chair with your head supported
and both feet flat on the floor. Close your eyes, take a deep
breath and as you exhale focus on a word to suit your
circumstances (examples: peace, love, calm). Breathe deeply
several times. If you still find it hard to relax, imagine
yourself on a beach in the sunshine - enjoy feeling the warmth
of the sun on your skin, hear the lapping of the waters. The
troubled thoughts of the day will try to force themselves into
your mind, don't worry. Just calmly put them to one side. Do
this regularly for only ten minutes every day (more if you can
spare the time) and you'll soon feel the benefits.
3) If meditating is 'too much' for you, just spend some time
each day alone and in silence. Research in Paris found that
talking can send your blood-pressure through the roof! Silence
and a good book may have a calming effect.
4) Laughter is one of the best ways to relieve tension - it
exercises muscles in your face and abdomen and the bigger the
belly laugh the greater the effect. Studies have shown that
laughing can boost your immune system and even lower your blood
pressure. Laughter releases endorphins, the body's natural
painkillers, which can increase your feel-good-factor. You may
have to seek out cartoons or even think of silly incidents from
your childhood to get you started, but make it a habit - and try
and get workmates and family in on the act. You'll all feel
better for it. However if you really don't feel like laughing
don't let that stop you - even fake laughter can have a
beneficial effect as the 'laughter' muscles can't tell the
difference!
5) A glass of red wine in the evening may help you unwind - but
don't overdo it, restrict yourself to one glass a day for women
or two for men!
6) Using a few drops of Camomile, Marjoram, Ylang-ylang,
Sandalwood, Patchouli or Neroli essential oils in your bath at
bed-time can help you relax after a hectic day. Make sure the
bath isn't too hot, as this could raise your blood pressure.
7) To help promote sleep, avoid eating late in the day - ideally
allow three hours between your last meal and bedtime. When you
do eat, make sure you're sitting at a table concentrating on the
meal in front of you, don't snatch meals on the run, while
working or watching television. If your posture is poor when you
eat your digestive processes can be hampered, food may linger
too long and sleep can be disturbed - let alone leaving yourself
wide open to a range of digestive problems.
8) Learn to say 'No'. There are only 24 hours in the day. Be
careful what you agree to take on.
9) Every day make some time just for you to do something YOU
want to do. It could be reading, a lovely relaxing bath, a brisk
walk or even something challenging that you've always wanted to
do such as learning a new language. Any of these could help you
feel better about yourself. Initially you may find you have
difficulty setting aside 'you' time, so block out half an hour
in your diary every day to give yourself permission! If you have
a family, don't feel guilty about this - the whole family will
benefit when your stress levels are reduced.
10) Many people find they can rebalance their 'Wheel of Life'
more quickly with the aid of a life coach. To find out more
about how coaching can help you with stress and time management,
visit my website (see below). Contact me with any questions, or
just request my free monthly newsletter to help you in various
areas of your life, from "Keeping New Years Resolutions", going
through the year - month by month - to "Christmas, A time For
Special Relationships".