Page 21 - PIC Magazine Spring Issue 15
P. 21

  As well as eating a healthy diet, drinking enough water
(until your urine runs almost clear), and doing regular exercise that you enjoy (otherwise you won’t keep it up), here are
11 additional tips to significantly reduce and manage stress:
10. Time Management
Scheduling a detailed daily schedule can help you feel more in control and productive. Prioritizing the things you must get done that day, including scheduling time to do the things you enjoy (see Tip 9), will help you feel more satisfied once you achieve them.
11. 5-4-3-2-1 method
Using your 5 senses, list things you notice around you:
5 things you hear
4 things you see
3 things you can touch from where you’re sitting
2 things you can smell 1 thing you can taste.
Be as present as you can be, noticing things you may not always pay attention to e.g. the fine detail in a picture or the ticking of a clock
It’s important to remember that not all stress is bad. Stress can motivate people to perform, e.g. doing a presentation, taking an exam. Crucially, it can save your life should you encounter a life threatening situation, as stress will prepare your body to face a threat or run to safety.
We will never get rid of stress but it’s imperative that we have the tools to
be able to significantly reduce it and be able to manage it as we go about living our lives.
To make lasting change start small. Not every tip in this article may work for you but you should at least try one at a time and go from there.
The only way things will change and improve is by taking action, and that should start today.
Transformational Health and Life Coach
Facebook: Happinessland – Transformational Health and Life Coaching
1. Improve Self-Awareness
This, for me, is No.1. I mean, how can you change anything if you are not clear on what needs to be changed, and the outcomes you want to achieve? Self- awareness is the conscious knowledge of one’s own character, feelings, desires and motives. It’s knowing what you are doing in the present moment, why you are doing it and how you’re feeling. Self- awareness is a crucially important skill
to learn, as it is the opportunity to make changes to your thoughts, habits and behaviours.
2. Breath Properly
When you’re feeling stressed the easiest way to change your stressed state to
a calmer state, is to breath properly,
i.e. use your diaphragm. Doing this immediately changes your physiology as it signals to your brain to put you into a calm, relaxed state. There are a number of breathing exercises you can do which only take 2 minutes, including the 5-5-7 breath or variations of this. Find one that works for you.
3. Meditation
5. Growth Mindset
By cultivating a growth mindset the focus is on moving forward, giving things a go, seeing events as opportunities
to grow and develop. When things go wrong or fail, these are just lessons
and opportunities for improvements or changes for the better. There is always
a lesson to learn in pain and failure.
A growth mindset will change your perspective, make you more resilient and help you start to believe in your ability
to figure things out. In addition, you will realise that you can’t control everything. All you can control is your reaction to the things you can’t control.
6. Learn to say “No”
Most people find it difficult to say “no” to things when they want to because of fear of rejection, wanting to be liked, hurting someone’s feelings or appearing to be unkind/unhelpful. This just adds stress
to your mind and body. The important point here is to remember to know your worth. Saying “no” doesn’t mean you’re a bad person, it just means you’re being authentic to yourself, and that’s never wrong. Being selective about what you take on and saying “No” to things that will unnecessarily add to your load, can reduce your stress levels.
7. Sleep
Sleep is crucially important as it is
an active period in which a lot of important processing, restoration and strengthening of our bodies occur. Getting good sleep can help to improve your mood and increase your energy. Practice good sleep hygiene.
8. Talking
Speak to your doctor or talk to someone else who you trust about how you’re feeling. Many people find that by sharing their experience they start to feel better.
9. Pleasure and Self-love
Make time to do the things you enjoy. You need to ‘fill yourself up as you can’t give from an empty cup’. When you are constantly stressed, you’re not engaged in living a life, you’re just existing in
life. As Iyanla Vanzant would say, “It’s important to be Self-Full”. Being Self-Full is Self-love and there is nothing selfish about that.
Many people make the mistake of thinking that meditation is a way of controlling your thoughts, which simply is not true. Meditation is a means of transforming the mind. It develops concentration and by learning the patterns and thoughts of your mind you’re able to cultivate new positive ways of being, enabling you to calm down the noise in your head and view stressors with a lot more clarity. Meditation helps with sharpening and expanding your mind. This can help you achieve a calmer emotional state and a more peaceful and energized state of mind.
4. Mindfulness
Practicing mindfulness is paying attention to something in a particular way, on purpose, in the present moment e.g. paying full attention to the water coming out of the tap and filling up your glass, and then noticing how it feels when you drink the water. As the focus is on the present, you are not concerned with or living in the past or future. It has been scientifically proven that mindfulness can generate more happiness and joy in your life. Spring 2020

   19   20   21   22   23