HOW TO AVOID STRESS – Part 2

Here are 3 more tips to beat stress and support your best health.

1. BE CONSCIOUS OF YOUR WORRIES

Over 90% of what most people worry about on a daily basis include; things that never happen, past things that can’t be changed by worrying, needless health worries, and petty miscellaneous worries. Less than 10% of what most of us worry about are actual legitimate concerns! This means a massive amount of mental energy and focus is being wasted, whilst we stress ourselves out.

“Worrying is like praying for something you don’t want to happen!”

Be aware, so that you spend an appropriate amount of time on planning for legitimate concerns. Avoid the stress and drain on your vitality that needless worrying creates. Remember, Action cures Fear, so take an action step as soon as possible once you have assessed your legitimate concern.

2. SLEEP

It’s a vicious cycle - Stress leads to a loss of sleep and a loss of sleep leads to an increase in stress. Yet surprisingly sleep is the first thing we give up when we feel stressed, often forfeited in favour of late night TV, mindless surfing, and other such “distractions”.

The solution: practice good sleep hygiene. Going to sleep and waking at the same time each day (or at most +/- 30mins from a set time) creates a rhythm for your body.  Only use your bed for sleep or romance. Don’t keep a television in your bedroom or use your mobile device before bed - studies show that artificial light from screens dramatically suppresses sleep-hormone production.

Here’s an easy way to fall asleep more efficiently.  Create an “Evening Routine” that you will build into a habit or ritual. Turn off all devices 2 hours before going to bed (phone in flight mode or at least on silent).  Suitable activities to fill your evening routine may include reading (fiction books have been shown to beneficially affect sleep), a daily reflection and journaling practice, and a meditation session.

Broken Sleep? Those moments when you find yourself awake and alert in the middle of the night or early morning can be seriously frustrating! This routine will help as your body adjusts to a regular pattern. One surprisingly effective trick, is to not have a clock visible at all (do not check your phone for the time).  If you find yourself awake before your alarm, simply start counting your breaths on the exhale, up to 10, then repeat. You will soon be back to sleep and this becomes more effective with practice. The key is not to start the mind on its wandering journey of conscious thinking - this can keep us awake tossing and turning until the alarm goes off.  

3. MEDITATE

The studies are conclusive. Meditation relieves stress, calms a busy mind and promotes peace within. It can be as simple as a 2 minute session twice a day. Start by sitting quietly and focussing all your attention on your breathing until a 2 minute timer goes off. Catch yourself as soon as you find the mind wandering, and bring your attention back to the breath. The more difficult you find this, the more you need to persevere!  I personally favour 10-15min sessions twice a day, on waking and before bed.

Meditation is one of the most important yet underutilised tools available to reduce stress, support health and healing, and promote inner peace and creativity. There are countless techniques, do some research and find what appeals to you.