Stress Less ! 6

 

We’ve got some easy yet effective pointers this month.  

 

Ever felt anxious?  Not sure? Maybe once or twice ?

 

Do this quick check – have you ever experienced any of the following?

Heart palpitations

Muscle weakness

Shortness of breath

Stomach aches

Headaches

Fatigue

Nausea

Chest pain

Excessive perspiration

Feelings of apprehension or dread

Trouble concentrating

Felt jumpy

 

Here are a few pointers to helping you reduce the possibility of experiencing these symptoms.

 

Body Awareness

 

Let’s start with a simple mindful meditation practice:-

 

Focus your attention on where the feeling of anxiousness is in your body and keep your attention there until the feeling moves or dissolves. For example the tension could be in your abdomen or your neck. Whenever your attention wanders, bring it back to the place in your body where the physical feeling is. Doing this for five or ten minutes can reduce, if not eliminate, the anxiety.

 

 

 

 

Sharing Feelings

 

Talking to someone is one of the best ways to overcome your anxiety. Getting together with your family and friends or a professional counselor can be extremely helpful.  Talking about what you are feeling can be helpful.

 

Gentle Exercise

 

 

 

Exercise is another good way to keep from letting your fears overwhelm you. Sometimes gentle forms of exercise like walking and yoga can be better than a hard workout at the gym. Do what works best for you at the moment and don’t worry about breaking your normal routine, the change may actually help reduce your anxiety.

 

Appreciate The Good Things in Life

 

Start a gratitude journal; write down three to five things that you are grateful for. Do this every night, it works and it’s very easy. Become aware of all the good that surrounds you. You can also have a releasing journal where you write about your anxiety and the actions that you can take to overcome those fears.

 

If watching the news fills you with anxiety - turn off the TV! The world will continue to revolve even if you’re not watching it on TV. Limit yourself to one hour a day of news and don’t watch anything that may upset you before you go to bed.

 

Relaxation Techniques

 

 

 

 

Practice relaxation techniques. By now you have downloaded The Body Guard Breathing technique from the Breathe – Relax – Meditate CD.  If not why not?  It’s FREE to Stress Less participants. Download it now. 

 

In almost every anxiety disorder including phobias, depression, panic attacks and general anxiety, the anxious reaction has a physical effect e.g. muscular tension, nervous sensations, problems with sleep and fatigue. If you learn how to control the nervousness and the tension, you will reduce anxiety. There are several natural techniques to achieve a calmer feeling. Meditation is one and is a really effective practice.  Just 15 to 20 minutes a day will help you sleep better and feel a lot more relaxed. Meditation also offers many other physical and psychological benefits.

 

Choose the "right" chocolate and minimize coffee intake:

 

Don’t forget, what you eat and drink also affects your stress reaction so keep caffeine to a minimum in order to obtain the benefits of the caffeine without the negative side affects.

Chocolate releases phenylethylamine in the brain. This so-called “chocolate amphetamine” creates changes in blood pressure and blood sugar levels leading to feelings of excitement and alertness. It works like amphetamines to increase mood and decrease depression. Its been said that chocolate creates a feeling of “being in love”. I just like the taste myself. If you needed some extra convincing to eat chocolate, its been proven to relieve anxiety.  Always eat 70% and above and choose organic where possible – 2 small squares per day has health benefits.  However, too much chocolate can be harmful, if you are unsure how much chocolate is beneficial for you consult your nutritionist or natural medicine specialist.

 

Activities to focus on this month are:-

1. Do five to ten minutes of body awareness daily.

2. Find someone (friend or professional) you can talk to about your feelings.

3. Get some gentle exercise – try regular walking or yoga.

4. Write down three – five things that you feel gratitude for.

5.     Turn off the TV or limit exposure to television.

6. Practice The Body Guard Express Relaxation (only takes 12 minutes).

7. If eating chocolate, only consume dark organic chocolate 70% and above.

 

Nothing Helps ?

 

If you find that nothing is helping reducing your stress and anxiety, then call me t: 0421 379 615 so we can take a look at how to improve your individual nervous systems reaction to the anxiety triggers.  Treatment and prevention may be quite simple.

 

 

Warning: 
Stress can cause severe health problems and, in extreme cases, even death. While these stress management techniques have been shown to have a positive effect on reducing stress, they are for guidance only, and readers should take the advice of suitably qualified health professionals if you have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.