You know that chronic stress stops your immune system from working properly.
You also know that it can also resort to unhelpful forms of “self medication,” like drinking too much alcohol, eating more crappy foods and being less active than normal… Your adding un-necessary wear and on your mind & body.
We can’t eliminate stress from our lives but you can learn how to downgrade your stress levels from an unhealthy 10/10 to 1/10.
Here are 13 different things you can do today, to take control of stress and get yourself back on track. Before you say ” I’ve heard about some of this things before,” ask yourself why you’re still so stressed out…
1: Stop with the negative waves. Catch yourself whenever you say something like ” I can’t do this, “Nothing ever works,” or “No one understands…” Being negative all the time is a behaviour that stress feeds on. I’m not saying become positive 100% of the time – that doesn’t work.
“Am I negative about things?”
“Do I complain a lot?”and “Am I difficult to be around?
If the answer’s yes: start cutting down on the number of times you say negative things about yourself. Replace by saying something good. If that’s a stretch, say something neutral or say nothing.
2: Get up and move, right now! Motion creates emotion. Jump up and down for a couple of minutes. Dance around your room.
Go for a short walk. Do some kind of physical activity. This will pump the blood, increase oxygen flow and make you feel better.
3: Get a massage. If you have the funds, get a regular massage. A qualified massage therapist will get rid of the tension you store around your body.
You know how painful your shoulders and lower back feel. That can be stress induced tension. If you don’t have the funds, invest in a good quality foam roller or a deep tissue massage tool.
4: Laugh more. Laughter is a brilliant natural stress buster.
It can release chemicals that help you feel better and reduce physical discomfort. Watch funny movies or YouTube clips. Get out to a comedy club if you can.
5: Help other people. It’s therapeutic. But a word of warning. Don’t get caught up in other people’s problems so you can forget about your own.
Think about doing some volunteering. Become a good listener. Many folks want someone to listen.
They don’t necessarily want advice, they just want to talk. Look up volunteering opportunities in your area. See if there’s something that interests you.
6: Learn a few breathing techniques for when you need an instant “take back control now thing.”
Box breathing used by Special Forces is brilliant. Simple to learn, and you can do it almost anywhere.
A – Breathe in for a count of 4
B – Hold your breath for a count of 4
C – Breath out for a count of 4
D – Hold for a count of 4
E – Start again from “A.”
After a minute or so of Box Breathing, you will find yourself feeling calm and relaxed.
7: Understand your stress hot spots. What winds you up to a 10?
Once you’ve made your list. Ask yourself what you can do to prepare for each situation.
Meaning what action can you take to eliminate or reduce the stress associated with each item on your list. Do you need to learn new skills. Could you use extra resources, do you need to drink less coffee?
8: Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind.
I know you’ve heard this before, but it’s so important and often ignored. It’s a huge stress management technique. Don’t burn the candle at both ends!
Avoid using unhelpful methods to deal with your stress. Don’t automatically pour a glass of wine and or don’t light up a cigarette.
Booze, alcohol, nicotine, caffeine, and drugs make the problem worse.
A better idea is to work your way through this first. Then, once you’re relaxed, you can have that glass of wine if you want
9: Take up yoga or Tai Chi. These to arts are by their very nature, calming stress busters.
10: Go forest bathing. Nope don’t go looking for a lake in a forest.
Get into a forest. Walk slowly, smell, listen, touch the trees and breathe. If there’s no forests nearby, just get out into nature.
Even big cities have beautiful open spaces you can wander in. If you can’t leave your home, spend time in your garden. If you don’t have a garden, buy a few house plants. Nurture them.
11: Stop watching/Listening to the news. It’s unhealthy.
The news paints an unpleasant picture of the world. Creates unwanted stresses and anxiety.
12: Stay away from toxic, negative people. Unfollow them on social media. If they’re in your physical world, avoid them as much as you can. If possible get them out of your life.
13: Learn self hypnosis or work with a hypnotherapist like me. I can drop your stress levels from 10 down to 1 in less than 90 minutes.
If you need help contact me.