A Nano Break – 5 Tips To De-Stress Right Now. A Busy persons guide to re-booting your hard drive.
Do you find your ability to deal with stress is more difficult lately? Does it feel as if life is just speeding by and you’re running from one thing to the next without time to pause and re-group?
Have you lost your sense of humour, feeling more sensitive or just not feeling quite yourself? Have you put working out, exercise and general wellbeing at the bottom of the list as you don’t have time?
Well, you are not alone! So many discussions in the last couple of weeks in our office and with our clients made me that realise that, despite all the technology that is supposed to save time, people are more stressed and time poor than ever before.
I know that fact is not “news” by any means. We all know this is certainly the case – what worries me is that intelligent savvy people who know what healthy living means, are not taking the most basic steps to slow it down and reboot their hard drive each day.
At a certain point your body says ‘NO’. It may be in the form of a cold or flu, a niggling pain or injury, headaches, digestive complaints, skin disorders, inability to make decisions, insomnia or just the fact your feel EXHAUSTED. By the time it has come to this it is already a reflection of a low immune system and cellular affects of stress.
How can you start right now to help deal with stress and help your body cope with daily mental and physical demands?
It might be time for you to apply the 1% rule. We should all value our health enough to spend at the very least 1% of your 1440 minutes per day on our wellbeing. Rather than taking pills, buying potions and worrying about what’s wrong – lets start right now…
- As you are reading this pull your belly to your spine, adjust your posture. Soften your eyes and keep breathing through your nose.
- Lift your shoulders to your ears hold them there as you inhale then exhale and let them drop. Repeat this a couple of times
- Be present. Concentrate your breath to reach all areas of your body – from your head to your toes.
- Once you’ve read this, start getting the things that worry you off your mind and onto paper. Letting things circle around your head is not constructive. Writing ideas/worries and things that concern you down help make them transparent and you can start to see if you should action certain things that warrant your time – or just cross them off completely!
- Practise the 1% rule daily. If you can’t do anything else other than spend 14 minutes a day on some exercises and functional fitness, stretching, yoga or breathing – then you might want to ask yourself why? You are a reflection of your approach to health and wellbeing. If you want to be fitter, healthier and happier then YOU alone need to make some cognitive changes to put some actions into place and start practising some relaxation or exercises.
1. Focus on your posture
2. Release tension in your shoulders
3. Be present, breathe deep into your lungs and focus on quality breath
4. Write down your worry list – take an overview look and cross off the stuff that’s REALLY not that important (for things that are really key then make an action list – even if the first action is to get advice on what to do next)
5. Practise the 1% rule – take at least 14 minutes of your day for wellness, exercise, movement and vitality.
Once you’ve mastered these immediate actions – think about the food and fun factor.
Some extra stress busting can be done in the form of your daily diet. If you are tired and stressed, take the time to eat healthy and think about the foods you are reaching for. Are they sugary, salty, fried or alcohol based? This is also part of the cycle of increasing stress on the body. So take a step back, recognise the signs of being tired; go for some nourishing healthy choices. Some quick healthy food options:
- Homemade soups, salads, lean protein and vegetables with added fibre and nutrients from herbs, wild rice or quinoa
- Take healthy fibre rich snacks for work, for example nuts a
- Eating out try Japanese, fresh fusion cooking, vegetarian or some new whole food restaurants
- Drink lots of water and order, or make, a fresh green power juice or smoothie – adding wheatgrass, broccoli, kale and spinach for example, ask for beetroot and ginger as well to help build your immune system. The juice and smoothie options are endless.
Lastly – it might be time to just have some fun. Call up your friends, do something you love, try a new class or connect with colleagues to take a break during the day. Stop punishing yourself about having everything perfect.
Life is chaotic, it can be stressful and full of demands. The most important thing is to remember to be kind to yourself.
Look around and find small things to be grateful for. Focus on what is positive and those that shine a positive light around you.
Health & Happiness
Please note: If you are reading this and have been feeling down, suffering from depression, or perhaps just overwhelmed with things in your life, don’t be afraid to reach out and ask for help. Contact friends or family you trust and chat things through that you perhaps can’t process on your own. Other support can be found in organisations like Beyond Blue.