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If You’re Feeling Overly Stressed These 6 Tips Will Help You Through It

If You’re Feeling Overly Stressed These 6 Tips Will Help You Through It

by | Apr 30, 2020 | Tips

We all experience it at one time or another; this trespasser called stress. It is perhaps the number one cause of most health problems in our society today. Here we explore 6 ways you can deal with the stress of life in a healthy and effective manner.

* Talk about the problems you are experiencing with friends, loved ones or a professional. Keeping everything bottled up will only create more problems later on. Talking is a great way to release the inner stresses of a situation and help you gain a better perspective on the situation that is the cause of your stress.

* Exercise often. Go for a walk for 20-30 minutes either every day or at least every other day. Exercise relieves tension and produces a calming effect. Perhaps joining a gym would work better for you. Remember it needs to be something that you will do regularly.

* Yoga is not only a great form of exercise in general for creating body strength. It’s also well known for quietening the mind and creating calm. Sit in a quiet room alone and begin breathing exercises.incorporate meditation in this and you have a powerful combination for relieving stress in the mind and body.

* Music is known to calm the stress beast. Listen to something that either relaxes you or gets you up and motivated. This is a great distraction technique that works wonders.

* Healthy meals can become an important factor in limiting your stress. Ensure you eat three meals a day, and make an effort to avoid too much caffeine and sugar. We’ve all heard the term ‘hangry’ and we’ve all felt it too. Skipping meals isn’t good for either your physical or mental health. Too much caffeine will send your head in to a spin, it over stimulates the brain and can cause what I term as the fast spin on the washing machine affect.

* Sleep deprivation is a big cause of stress. Go to bed earlier. Seven to eight hours sleep can make all the difference when possible. I used to stay up later as it was the only time I got to myself when the kids were younger, but it wasn’t doing me any good in the long run. In fact it was having the adverse effect.

Coping with stress can be challenging. Every day you seem to be pulled in every direction, trying to accommodate others, living in what feels like chaos. The first priority is to take care of YOU. YOU are the thread that holds your family together. If you’re stressed, you won’t be much good to anyone. You need to fill your cup first. You need your cup to be over-flowing so that your over-flowing cup then fills your partners and your kids cups. If you fill theirs first, then there is nothing left for you.

Give yourself a break every now and then. Buy a new outfit; go see a movie; do something you’ve always wanted to do. Your family can take care of themselves for one day. Alone time is just as important to you as it is for everyone else. Think of yourself as a gas tank; eventually you will run out of fuel.

Laughter is a wonderful release. You’ve probably noticed those times when you’ve laughed so hard, you cried. This is probably due to the fact you haven’t laughed in a while, and the tension released through laughter is the best cure-all method for dealing with stress-related issues.

Avoid stressful situations whenever possible. If you are a working mom, it’s probably not the job but the people who are causing you the most stress. Take everything in your stride and remember that it’s not about you, it’s about them.

If you can’t finish a task, don’t worry about it. If dinner doesn’t turn out as you expected, improvise or get a take-away. We stress over so many things that really don’t matter! No-one is judging you anywhere near as much as you’re judging yourself, so give yourself a break and stop being so hard on yourself.

Life is too short; and stress can reduce it even further. Nothing is more important than your health or state of mind. Eleanor Roosevelt wisely said, “No one can make you a victim without your consent.” She was right; it is, after all, up to you.

If you’d like help managing your stress then feel free to book a FREE 30 minute call with me where we can discuss how I can help you further.

 

Calming the Chaos in our Mind

Calming the Chaos in our Mind

by | Mar 18, 2020 | Uncategorized

At times like this, our minds like to play tricks on us. Our sub-conscious mind goes into survival mode and wants to protect us from danger.

We must thank our sub-conscious for wanting to keep us safe, BUT we must also separate the FACTS of what’s happening with the FEELINGS we’re attaching to it, in order to regain control over our minds and alleviate any anxiety that begins to rise within us.

Here are my favourite techniques to calming the chaos in your mind;

  1. Create a list of the thoughts that are coming up. Ask yourself

i.  Does this thought serve me?

ii. Is this a positive thought?

iii. Can I do anything to change what’s happening?

2. Write 3 sentences relating to your thoughts that better support you. Take a negative thought, re-frame it and create a more positive statement

3. Clear your mind with 5-10 minutes of meditation each day. Morning and evening are good times for this, as you can attach it to your morning or evening routine.

4. Plan out the things you CAN do and work out what steps you need to take to do them and focus on ONE thing at a time.

5. Do some form of exercise – I love to go for a walk in the forest or run at the gym. Yoga and Pilates are also good for gaining a fitter and stronger mind and body.

6. Write a list of all the things you do have, what you’re grateful for and what you love.

7. Do something that brings you JOY. Self-care is key for calming your mind.

8. Write a list of the things you’ve over-come in your life. We spend so much time punishing ourselves for our mistakes, that we forget about our successes. Recognising what’s gone right will help you refocus your mind on the positives.

AFFIRM to yourself every day that ‘ALL IS WELL IN MY WORLD’

 In times of anxiety you may also notice some physical symptoms, sometimes called Somatic symptoms. These can be;

  • A tightening of the chest
  • Sweating
  • Being startled and scared easily
  • Diarrhea
  • Rapid heart rate
  • Shortness of breath
  • Lack of concentration
  • Problems sleeping
  • Tense muscles

If you feel tension in your body for any reason here is a good positive muscle relaxation technique

Tense each muscle group in the body hard for about 10 seconds and then slowly let go. Allow the feeling of relaxation to continue for 15-25 seconds and continue onto the next muscle group requiring tension. Take notice of how each muscle group feels when completely relaxed in direct contrast to how it felt when completely tensed before moving onto the next muscle grouping.

Tell yourself to ‘relax‘ in your mind as you do it to help you focus. Now, let us look at the muscle areas to be worked during the exercise.

Firstly, clench your fists and then hold for 10 seconds and then slowly release. Relax for 15-25 seconds. Tighten your bicep muscles by actively pulling your forearms up and towards your shoulders and tightening both muscles to the point that the bicep muscle can be seen visibly raised. Hold for 10 seconds then slowly release. Relax for 15-25 seconds. Tighten your tricep muscles, which are the muscles on the underside of the upper arms, by extending your arms out straight and locking your elbows. Hold for 10 seconds then slowly release. Relax for 15-25 seconds. Carry on doing this with every muscle group until you get down to your toes.

Now picture and feel a wave of complete relaxation slowly spreading throughout your body, starting at your head and gradually sinking through each of the muscle groups right down to your toes. Repeat 2 more times until you feel completely relaxed and at peace.

I hope you found this useful and if you’d like any further help you can book a FREE 30 minute clarity call with me or check out my range of services