Does it seem like you have too much to do and too little time to do it? Are you overextended and more concerned with reaching results than enjoying the process ? If you thrive on doing, doing doing, you most likely have periods when you are exhausted or feel burned out. If you don't learn to reduce your level of stress, you may be headed for even more serious health consequences.
Overly busy people need to take time during the day to de-stress. Simple stress reduction techniques can help you feel better and less prone to experiencing fatigue and burn out. In addition, when you are relaxed you can think better at work and feel more energized to get things done.
Five Healthy Stress Management Suggestions
1.
Stress is a personal reaction that is based on your own thinking; You need
to Talk to Yourself to
Relieve Stress!
Think about it. How do you react when you are stuck in a long line at the grocery store? Do you feel stressed out? You may be feel like you are wasting your time, but stop and ask yourself, " How will the knot in my stomach or the tension in my head help me speed up the line at the grocery store?" The truth is it won't, and the continuous added stress to your body can be harmful.
Instead of becoming tense when you have to wait on line, why not do something to make yourself relax. For example, take a magazine from the stand and use it as opportunity to read an enjoyable article, carry an mp3 player and listen to a book on CD, or do some isometric exercises while you wait in line. Before you know it your wait will be over and you will be on your way feeling refreshed from your mini break.
Become conscious of other situations that trigger stress like waiting in traffic, waiting at the bank, holding on a telephone, etc. Be proactive and be prepared to distract yourself by enjoying your unplanned mini break.
Since stress is always based on your personal reaction that means it is actually based on your own thinking. You need to understand that not everyone reacts to stress in the same way. What is stressful to you may not be stressful to someone else.
Once you understand that stress is a reaction to your own thinking, you can begin to change your own thinking in any situation.
Ask yourself these questions to help determine some solutions.
1. What do I do when I reach a dead end?
2. How might I become less rigid and more flexible?
3. What changes can I make to ensure that I enjoy the journey just as much
as the end reward ?
What kinds of messages do I tell myself? Am I a comforting parent or a
critical parent? Do I help myself relax or do I say things
that trigger more tension.
You can calm yourself down. Try telling yourself, " This will all work out" " I have enough time" " What is the worst that can happen" " " There is nothing to worry about" " Is this worth getting upset about?"
Much of our stress is caused by small things like traffic, standing on line, over reacting etc. Most stress can be controlled by delaying our reactions, talking to ourselves in a soothing way, and slowing down.
2.
Meditation or Just Closing Your Eyes Can
Release Stress
Done on a regular basis, meditation can help restore balance to the mind and body and help you maintain a feeling of rest and tranquility. Learning to meditate is easy and can be done by anyone. The simplest way to initially learn to meditate is to buy a guided meditation CD. They are usually very inexpensive, enjoyable and there is nothing to do but listen, follow directions and relax.
However, if you do not have time to meditate, there are other simple strategies you can do to help you relax. Just taking some time to close your eyes for a few minutes, palming or listening to soft or classical music are relaxing activities that can help you release tension on the spot. ( Palming is done by rubbing your hands together quickly for a minute then place your hands over your eyes- the energy in your hands will relax and energize your tired eyes).
3.Eat Real Food - Proper nutrition can help nourish a frazzled nervous system. Since real food provides many more nutrients and antioxidants than processed food, why not include more real food in your diet. Real food is food that grows in nature. When eaten in in its original state, real food provides a wealth of nutrients. Stress depletes nutrients,so it is important to continuously eat real foods to replace lost nutrients to help your nervous system remain calm.
For the greatest benefit , choose from each color group daily to provide your nervous system with strengthening foods. If your current diet is composed of mostly processed foods made with flour, sugar and chemicals, it is time to incorporate more fresh , raw foods into your menu.
Try these suggestions: Eat a piece of fruit instead of a cookie or granola bar; Eat some raw carrots with yogurt cheese dip or humus instead chips and onion dip; Eat some raw almonds instead of pretzels.
Nature makes it easy for us to choose from a variety of nutrients. By choosing a variety of colors, you will get a variety of vitamins, minerals and antioxidants. To make it simple eat a rainbow of color everyday. To avoid harmful pesticides, eat organic fruits and vegetables.
Natures
Color Groups: Each group provides unique vitamins, minerals and
antioxidants. Eat a rainbow of color to insure that you get all the
nutrients you need to maintain a healthy immune system.
1. The Red Group: Tomatoes, watermelon, guava, papaya, and pink and red grapefruit
2. The Green Group: Broccoli, spinach, kale, romaine lettuce, collard greens, and Brussels sprouts
3. The Orange Group: Carrots, mangoes, apricots, and sweet potatoes
4. The Yellow Group: Pineapple, corn, and pears
5. The Blue Group: Blueberries, blackberries, and plums
6. The White Group: Onions, garlic, and leeks
Breathe, Breathe, Breathe... Slowly and Deeply
Do you know why it is important to breathe slowly and deeply? It helps detoxify waste from your body..
For centuries, Asian cultures have understood the benefit of the cleansing breath. However, you may not know why it is important to breath slowly and deeply. Slow, deep breathing is essential to eliminate carbon dioxide waste from the lungs so you can take in a new supply of clean, fresh oxygen needed to nourish the brain and muscles.
Yoga, martial arts, Tai Chi and Qigong are all disciplines that help bring well being and harmony to the mind and body through breathing and body movements. Deep breathing allows the cells in the blood to get a continuous supply of the new, oxygen-rich air, while shallow breathing circulates the stale air to the brain and muscles.
Studies estimate that proper breathing helps your body eliminate toxins fifteen times faster than shallow breathing. By releasing toxins and bringing in oxygen rich air to the brain, deep breathing reduces stress levels and helps you feel more relaxed.
To help detoxify and release tension, practice deliberately breathing slowly and deeply for at least 5-10 minutes a day.
Try this exercise:
Step One: Lie down on a flat surface in a dark room. Close your eyes and relax
Step Two: Breathe in and out of your nose. Slowly breath in through your nose to the count of eight and allow your stomach to expand. ( you can place your hands on your belly to feel it rise and fall) Slowly breath out through your nose to the count of six to eight.
5. Bathe in Epsom Salts .
Have you ever bathed in magnesium rich Epsom Salts? Taking a nice warm bath in Epsom Salts helps you relax and detoxify.
If your doctor agrees, bathe in Epsom salts two times a week. Epsom Salts are rich in magnesium and other minerals that your body needs to maintain a healthy nervous system. By soaking in the salts, your body absorbs the minerals. In addition, Epsom salts help your body release toxins. It is great for sore muscles and releasing tension.
Some pharmacies carry Epsom salts with natural lavender for added relaxation.
Disclaimer: The information in this article is for educational purposes only. Always check with your doctor before making any changes in your lifestyle or diet. If you are in need of medical advice, consult a physician.
