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Walk, Don't Run |
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Walk, don't run or meditate, stretch, chill, say "no" ..... Just some of Linda Tom's instant de-stress delights. Stress-busters: Here's how you can keep your cool - keep a diary, meditate, or take care of an animal companion. Your head is pounding, your shoulders ache and you're tied up in knots. You're trying to focus, but your mind is ricocheting off the walls. It's as if the whole world is breathing down your neck - that boss from hell, the client that's late, phone interruptions, traffic jams ..... What you need is instant stress relief. Forget gurus, mantras or fancy how-to manuals. Just set aside 15 minutes to an hour, and turn simple relaxation habits into a routine. The results can make all the difference to your day. Meditation Lite Find yourself a quiet place. Close your eyes and count your breaths, keeping them slow and natural. Focus on breathing deep, through your belly. When you get to 10, start all over again. When you get comfortable with this, try counting to two before inhaling, and four before exhaling. Focusing attention on your breathing is the best way to slow down your mind. Relieve Your "Stress Triangle" Imagine joining the two points of your shoulders with a third point between your eyes. This "stress triangle" is where we hold much of our tension. When stress next hits, try these two simple but effective stretches, every hour if necessary. You'll feel better and prevent stress built-up. Standing Body Roll Roll your head forward until your chin is on your chest. drop your hands and shoulders forward, bend and let your upper body grow limp. When you hands touch the floor, rest for a moment and slowly roll back up. Your head should be the last thing to come up. Repeat up to 10 times. Shoulder Stretch Place your hands in front of you at shoulder height on doorjambs. Place your feet a hip-width apart. Slowly bend your upper body forward, dropping your head. Breathe. Repeat 10 times. Escape The Grind If stress results from a saturation overload, take a time-out and restore the balance by switching to an activity that uses totally different skills. Take a brisk walk, do a crossword puzzle or head for the gym. If you must bring your cell phone, limit calls to 10 minutes an hour. Play for the other 50 minutes. Chill, Not Curse Next time you're stuck in a traffic jam, imagine that the people in the cars around you are those you know or care about - a colleague, your girlfriend or grandparents. You'll be less likely to swear at the jerk who cut you off if you pretended it was your dad or mum. Also, ask yourself if saving a few minutes is going to make a huge difference. Switch off the radio and pop in a CD with soft, relaxing music. Enjoy the moment instead of cursing the interruption. Walk Off Steam All you need is 30 minutes and a comfortable pair of shoes. Find a hill near your home or office, and you're set for some serious walking. Warm up slowly for two minutes, and then gradually pick up the pace. After 10 minutes, you should really be moving. Swing your body into each step. Image that you're huffing and puffing the stress out of your system. After 15 minutes, turn back. Write Away Stress Psychologists say that people who write regularly in journals about stressful events go to the hospital less, miss fewer days of work and are generally in better physical health. For best results, you should write daily for at least 15 minutes. Think of it as a daily appointment with yourself. Pet Therapy Yes, Fido the dog or Fluffy the cat can be ace stress-busters. In the United States, pet therapy is widely used in nursing homes, hospitals and schools to reduce loneliness and stress. Elderly people with pets are reported to have shown significant decreases in their heart rate and blood pressure. What's cool is that their furry friends also displayed similar results! An added bonus for pet owners is the stress-reducing benefits of exercise while enjoying the great outdoors with their animal friends. Asset Yourself Learn to say "No, thank you" at least once a day. Avoid commitments you know you'll regret or those that put added pressure on your busy schedule. If you resist saying "yes" you can make a positive difference in the quality of your mental well-being. Mind Your Health Pay attention to nutrition and sleep, as these two factors regulate our adrenal glands - the organ of stress response. Steer clear of sugar, caffeine and alcohol. Go for high -potassium, low-sodium fruits, vegetables and grains. And If All Else Fails ..... Know when to leave things alone. Learn to ignore what you can't control. Choose your battles wisely and allow other events to play themselves out. Only then you can focus on the things that are within your control - and thus control your stress. Linda Tom Copyright© 2001
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