Last week we looked at ways to reduce the amount of pressure we experience in the run up to Xmas and in so doing reduce the amount of stress we experience. This week let’s look at three highly effective, proven ways to reduce and/or cope with stress at Xmas and any time of the year:
- Physical activity
- Relaxation techniques
- Sleep – the right amount and quality
Physical activity
Physical activity can be used to metabolize the excessive stress hormones flowing around your body. It can help restore your body and mind to a calmer, more relaxed state.
When you feel stressed go for a brisk walk in fresh air. Schedule some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.
Relaxation techniques
Schedule time each day for one or more relaxation techniques. There are many tried and tested ways to trigger the Relaxation Response and switch off the Stress Response. Try a few and see which one(s) work best for you.
A couple of examples:
- Shift your focus to the present moment for a couple of minutes. To do this focus on a part of your body, such as a foot, and notice what its temperature is, does it feel heavy or light, what sensations are there?
- Breathe deeply for a couple of minutes ensuring your out-breath is longer than your in breath. Breathing in this way triggers the Relaxation Response
Don't worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.
Enjoy the right quantity and quality of sleep
Sleep plays a vital role in our health and wellbeing. Getting enough quality sleep at the right times can help you maintain your mental and physical health and your quality of life. The physical effects of a lack of good, quality sleep are themselves,stressors, which help raise or maintain our stress level.
To enjoy right quantity and quality of sleep:
- Make sure your bedroom is a tranquil oasis.
- Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep.
- Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down.
- Practice a relaxation technique before going to bed.
- Take a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes.
- Aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.
Asking for Help
We all get stressed from time to time. If you're experiencing stress now, talk to someone such as a family member, trusted friend or colleague. Loneliness is a big ally of stress, so sharing the burden is essential. If you feel like your stress is starting to affect your health, a visit to your GP may be in order.
Important: The signs and symptoms of stress can also be caused by other psychological or medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress-related.
What Next?
Helping people to reduce and gain control over their stress and anxiety is a passion of mine. If you'd like to explore how I can help you to achieve freedom from stress, then contact me today on 021 056 8389 or email tony@tycoaching.nz.
To go ahead and book your no obligation 1 hour Freedom From Stress Consultation today, simply click on the Book Now box below.
Have a great week,
Go well
Tony
Tony helps individuals to harness the power of their mind to achieve success and well-being in life, work and business. Tony's particular area of expertise is in helping people perform under pressure and gain freedom from worry, anxiety and stress. Tony’s solution focused approach to coaching uses a range of techniques drawn from the fields of co-active coaching, hypnosis, positive psychology and neuro-linguistic programming (NLP).
