Begin with the most simple for you. Use it for a week and then in the following week, add another one.
1. Improve your breathing.
When we are stressed
we generally breathe in a shallow, too-frequent pattern in the upper chest. Have you ever noticed how babies breathe? Their little bellies move up and down like a bobbing marshmallow. They have abdominal breathing that is deeper and without constriction above the diaphram. Unfortunately as we grow up we lose this natural easy breathing and begin to constrict the diaphram. As adults, singers learn to breathe in this manner, in order to have enough air to produce good sound quality. To practice, lie on your back and gradually breathe and relax your body. Place your hand on your abdomen and as you inhale, see if you can breathe deeply enough to allow your hand to rise and fall with your breath.
Just beginning to notice your breathing and to practice taking several deep breaths throughout your day will begin to
lessen the tension
you experience. Increasing the level of oxygen in your blood will boost your energy and calm you.
Remember that proper breathing is the easiest method of stress management and general
health improvement
2. Connect with nature. Walk outdoors or sit quietly and use your senses to observe what is going on around you.
You will benefit
from time spent in your garden, a neighborhood park or a wildlife area where you can see the birds, listen to their songs, feel the breezes and the sun on your face. This is a great antidote to being constantly in your head and preoccupied with your
stressful thoughts.
3. Unplug yourself. There are many benefits to the electronic age, but one of the by-products is stress. Take time to turn off your cell phone, your computer and your television. Allow time for
silence
or for pleasant conversation. If you have children at home take a look at how full their schedules are, and make sure that they have time to play and to daydream. If you are constantly driving them to lessons and supervised activities, you may consider the benefits to the whole family to lighten up the schedule. They will also benefit by having the television off as well as the video games.
4. Go on a news diet! Exposing yourself to frequent network news is highly stressful! We need to be informed, but lower stress ways may include reading the newspaper, or listening to National Public Radio. Dr. Andrew Weil suggests increasing your health by passing up the news entirely for a week at a time. Observe the effects on your body and mind and then add another week if you choose.
Stress management
may be as simple as turning off your TV!
5. Take time to play. Many adults have forgotten
how to play.
Play is defined as an activity that has no other purpose than itself, is spontaneous and fun. There is nothing like a good belly laugh to ease tension and to release endorphins into your bloodstream for delightful effect! Hang out with someone who makes you laugh. Playing with pets is good for your health. Watch movies which are light hearted and funny. If you enjoy children, make a play date for yourself and enjoy the company. Playing with kids gives us permission to make a mess with finger paints, play board games and laugh, or participate in make believe again.
6. Add simple excercise Remember that the
key to good health
is balance. If you work with a computer or have a generally sedentary job, you need to spend some commensurate time getting some exercise. We were created with the stress response that enabled us to sprint away from the saber toothed tiger. Even though the tiger is gone, we continue producing the hormones. And if they aren't burned off, they make us at least tired if not sick. If you
balance your sedentary day
balance your sedentary day with an activity, you will be meeting an important biological need.
7. Take time off.
Getting a break
from work and from the daily routine is good for your health. And although a trip or vacation is good for you, taking small, regular time out is even better. Many adults feel guilty about taking time alone to pursue an interest or just to have quiet time and relax. This is especially true for women who have been conditioned to take care of others, often at their own expense. Ask this question: how do you nurture yourself? If you are at a loss to answer it, consider your 5 senses. What pleases your sense of smell? What soothes your sense of touch? What beauty do you like to look at? What stimulates you in general? What brings you to life? Make a list of what occurs to you and keep adding to the list. Then write time in your schedule every week for yourself. Even an hour or so will begin to relax and refresh and
renew your spirit
8. Learn to Meditate. There are many meditation traditions, and many methods of learning. Most of them begin with a focus on the breath, which is the simplest way to begin. Try to lower your expectations, since many of us have ideas about meditation from movies and television, and imagine that it is complicated and mysterious.
Often when I suggest to clients that they develop a meditation practice, they often tell me that they have trouble making their mind blank. Don't worry about what your mind is doing. Instead, learn to observe it.
Just sit comfortably with a reasonably straight back, relax, focus on your breathing and when your mind does what your mind does, just bring your attention back to your breathing. Begin by sitting for 10 minutes, then increase the time by 5 minute increments. It is called meditation practice for a reason. Like any life skill, some days the practice will go better than others.
You may find it helpful to join a local meditation group. However it develops, your stress will be less and your health and your life will
greatly benefit!
9. Get enough sleep. Many stressed people have poor sleep patterns or are generally sleep deprived. Although there may be some exceptions, we generally need 8 hours of sleep in order to function and stay healthy. It is when we are asleep that our organs make repairs. And it is when we are asleep that we dream, a function that is essential to our
mental and physical health
Practice good sleep hygiene by going to sleep at the same time and waking up at the same time every day. End your day with a calming routine that gradually reduces stimulation and prepares you for sleep. Sleep in a dark room, and if you need to hang curtains or drapes that fully block out the light. If you persist in having problems with falling asleep or waking up during the night, you may want to consult a sleep expert or get a screening for depression, as sleep disturbance is a common symptom.
"In times of life crisis, whether wild fires or smoldering stress, the first thing I do is go back to basics...am I eating right, am I getting enough sleep, am I getting some physical and mental exercise every day." -Edward Albert
