Stress  Less!  2


How did you do last month with your Stress Less Program?  Let’s take a minute to review last months five points:-

1. Set goals and prioritise for the next month.

2. Download my free breathing practice and invest 13 minutes of your time a day before getting out of bed or before going to sleep.

3. Park the car further away or get off the bus one stop earlier and walk 30 minutes a day

4. Start increasing your water by 250ml per day until you are drinking 2 litres per day.

5. Print this list out and put it on your fridge – create alarms on your computer or in your iphone to remind you of your goals.

Don’t worry if you didn’t get to adopt last month’s suggestions, you can always check in later and start to include some of these helpful stress reduction tips.  




Let’s take a look at this month’s ideas on reducing stress:-

It’s not uncommon to feel stressed, anxious, overwhelmed, burdened or other emotions when it comes to having multiple priorities in a busy world.  We often lead busy lives and forget to take time for ourselves. Between caring for children, working, extracurricular activities, housework and all of the other responsibilities, we often forget to care for ourselves. This lack of self-care results in feeling stressed-out and overwhelmed.  We begin to worry more and deal less with the cause of stress.


According to the National Institute of Mental Health, approximately 40 million American adults suffer from anxiety disorders. The percentage in Australia is likely to be similar: a Lifeline Report indicates that 9 out 10 Australians feel stressed.  Stress and anxiety impact more than just your thought processes though. They also impact on your physical health and have been associated with numerous medical conditions.


Here’s some simple steps to help calm the stress storm inside of you now:-


Breathe: Stop everything you are doing, just for a moment (not if you are driving the car).  Begin to focus on your breath.  Take three long, slow deep breaths in and out of your nose.  Check that you’re belly is moving (when we are stressed, we tend to breathe shallow and into our chest only).   Do this practice whenever you feel the tension rising and your breathe becoming shallow. Its simple, but powerful, and once you have the basics incorporated into your daily life, you can move on to even more productive stress reduction practices. 


Nourish: Quickly jot down everything you have eaten today and plan on eating for the rest of the day.  Does it include 3 handfuls of vegetables (hot chips don’t count)? Have you eaten a small portion of protein with every meal and snack?  Have you had any unsalted nuts and seeds today?  If not, there is still time to catch up on your daily nourishment.  


If you are really behind on your nourishment quotient, and time poor, pick up a vegetable juice from Boost Juice.  Good nutrition will reduce anxiety and provide energy, so you’ll stress less!  In support of your commitment to your Stress Less Program we’re providing you with a free Boost Juice Voucher.  Click here to confidentially provide us with a mailing address and we will send you a discount voucher from our friends at Boost.


Sleep: Healthy sleep habits are essential in stress management and for optimal wellness.  Here are a few brief dos and don’ts to incorporate into your routine.  


Do – Go to bed at the same time each day.

Do – Spend time outdoors in natural light.

Do – Make the bedroom as restful as possible.

Do – Use your bed only for sleep and sex.


Don’t – Exercise just before going to bed.

Don’t – Engage in stimulating activities just before bed (games, television, work).

Don’t – Consume caffeine within the 10 hours prior to going to bed.


If you have tried the above and are still experiencing sleep issues, this may indicate that specific treatment may be required.  Send me an email now ( and we’ll see what we can do to improve your sleep quality as soon as possible.


Here’s a recap of you Stress Less Mentoring Program for this month:-

1. Focus on your breath.  Take three long, slow deep breaths in and out of your nose. 

2. Include 3 handfuls of vegetables, protein with every meal and snack and 3 fingers of unsalted nuts and seeds per day.

3. Claim your Boost Juice voucher.

4. Check your sleep guidelines and contact me if you continue to experience sleep issues.

5. Print this list out and put it on your fridge – create alarms on your computer or in your iphone to remind you of your goals.


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.