Stress Less Now!
Stress is now the number one underlying cause of all illness and disease in modern society.
If you’re not sure what stress actually is or how it affects the body (physiologic responses) then check out my article on What is Stress that also includes 10 tips for promoting the Relaxation Response.
Over-stimulation, achievement, demands, stimulus, finance and relationship challenges, children and lack of exercise…. the responsibilities all adds up.
If we’re not stopping regularly to recharge our minds, bodies and spirits, then chronic stress hormones begin to damage the body and lead to illness and disease down the track.
You can do something about, and you can start today!
Manage your tension and worries with these 10 tried and true tips to help you de-stress now:
1. Exercise – Exercise is a way to manage stress that doesn’t have to add to your financial woes. Did you know that a 20-minute walk or jog around your block can yield up to 12 hours of improved mood? The main thing is to find a physical activity that you enjoy, whether it’s dancing, tennis or gardening.
2. Laugh – Laughter reduces pain and physical tension, increases job performance, connects people emotionally, and improves the flow of oxygen to the heart and brain. Watch your favourite comedy DVD, phone a funny friend, or join a laughter therapy group.
3. Keep a Journal – Dedicating a period of time every day to write about what is bothering you, helps to release mental chaos and see a situation more clearly. Keeping a journal also assists in problem-solving your worries and finding positive solutions, in preference to being simply overcome by them.
4. Meditate – When you feel tension rising immediately focus in on your breathing. Observe the air moving down into your lungs, expanding both chest and stomach. As you exhale focus on releasing tension in your body. Taking four to five slow, deep breaths of an even count has an instant calming sensation on both mind and body. Oxygenation increases, blood pressure decreases, physical tension starts to release and mental chatter begins to slow. When practiced regularly, the benefits of meditation are enormous to your mind, body, spirit and emotions.
5. Practice Self-Care – Self-care is essential. When tension spikes it can be tempting to put yourself last, but prioritising “me time” – healthy eating, physical activity, nurturing relationships and adequate rest – is necessary if you want to avoid making your stress worse.
6. See the Sunshine – If you’re stuck inside or work at a desk all day, take a few minutes to go outside and see the sun. Breathe, stretch and relax. A little time in the great outdoors can change your perspective, improve your mood and alleviate mental clouds.
7. Be Mindful – Consciously notice what you’re thinking. Negative thoughts only bring you down and attract more negativity to your day. When you catch yourself thinking negatively, turn your thinking around and tell yourself, “I am doing the best I can in this moment. I can do this!” Repeat, repeat, repeat until you believe it!
8. Socialise – It’s all too easy to get caught up in the expectations of daily life and neglect the people who give you a sense of belonging and purpose. Schedule time with family and friends and remember how good it feels to be around people you love. Having a little fun may provide all the stress relief you need.
9. Be Grateful – Showing that you appreciate your family, friends and loved ones for the positive aspects they bring to your life has a powerful calming effect. It is impossible to feel negative when you are feeling grateful for all of the good things and people who currently contribute to your life in positive ways. Being grateful brings a greater perspective and makes your worries appear as they are – temporary.
10. Create Change – Sometimes the best way to obtain stress relief is to remove your source of tension. Doctor Charles Goodstein, clinical professor of psychiatry at New York University School of Medicine in New York City says, “For example, if you are in a job working at a certain pace in an environment that is objectively painful because of your boss, co-workers, and so on, and you’re doing it because you can earn 10 per cent more money than doing something else, you could calculate that you might be better off doing something else”.
You don’t have to live with constant tension, worry and overwhelm. First become aware of when and where your body is communicating your stress, and then do something about it.
Try all of these stress-relief techniques until you find the ones that work best for you and apply them daily.
Viki xo
About Viki
Viki Thondley is a Mind-Body Wellness Specialist and qualified Holistic Counsellor, Food, Stress & Lifestyle Coach, Meditation Therapist, and Eating Disorder Recovery Coach who inspires women to shift from limited thinking, low self-esteem and restriction to whole-self nourishment, body confidence and whole food healing. Recovered from bulimia nervosa and the many years of hormonal imbalances, food prison and self-sabotaging behaviours’, Viki is an inspiring coach, speaker and event host who also provides personalised holistic programs, workshops and live events to instil self-love, happiness, body confidence and real food freedom. She is author of “Achieving Your Wellness: Create a Life You Love” and “Healthy Chocolate Delights: Real Food Sweet Treats”.
