Research is showing a growing number of us are suffering the effects of being overloaded. Many are experiencing feelings of stress, anxiety, depression and burnout. Our personal and work lives keep getting busier and busier with each passing year and every new (Iphone) ap that keeps us connected to everyone every minute of the day. Every self-help guru has suggestions on what you can do to deal with stress and when I read through many of their "lists" I find I'm more stressed out thinking about the twenty-two things they've added to my to do list. This week I'm going to propose five simple, yet not easy, ways for you to reduce the stress in your life:
1. Take Control
This will look different for each of us. For some, it may be saying setting personal limits of what you can and cannot do and consequently saying "no" to the variety of request at your door. For others it will take the shape in the form of a project plan if you will for your many to dos. And yet for others, taking control will be an acknowledgement that you need to bring in reinforcements to back you up and help you.
2. Put yourself on your "list"
When we value ourselves we give ourselves the time and space we need. Let's be realistic at various points in your life - you may need an entire day to yourself, but the reality is that you can only schedule one hour or perhaps even ten minutes! So the question for you to consider is, "How can I maximize my ME time?" In other words, "what activities leave me feeling the most nourished...?"
3. Get enough sleep
Recent research has found that even a single night of insufficient sleep causes a spike in stress hormones which consequently means that when you actually want to and can sleep it is more difficult to do so. Your best bet is to try to go to bed and wake up at a similar time each day. Creating a constant routine helps your body know what to anticipate and when. If you really cannot sleep - get help from a professional. Sleep is a vital way to recharge you.
4. Meditate
The evidence is resounding that even ten minutes of meditation can have a huge impact on your mood, stress level and ability to deal with everyday challenges. There are numerous articles out there on how to begin meditating. Here are my no-frills thoughts on how to begin:
· Select a ten minute window free of interruptions
· Find a quite spot free of noise and distractions
· Choose a comfortable seat or lie down (when I lie down I always fall asleep!), ensure you don't have on anything tight - including shoes
· Close your eyes
· Focus on your breath - as thoughts come to your mind let go of them by returning to your breath, visualize the oxygen filling your lungs, work on taking deep diaphragmatic breaths from your belly
· If it helps you to stay focused picture your breath flowing through your body - fingers, arms, elbows, shoulders, etc.
5. Connect with friends and family
Social relationships help us to reduce our stress. Friends have the ability to make us laugh and lighten up our life. Studies show the more family and friends you have - the wider your net so to speak - the longer and happier your life. Connect with your friends and family in meaningful ways.
6. Connect with God
Renew your spiritual life. This part of your life has the potential to be the bedrock of your entire life. Talk to friends and family about their spiritual life - find creative ways to reconnect to this piece of your life. Turn your worries, fears and stresses over to God. Allow him to be with you and in your concerns. Have faith and trust in him that whatever you are dealing with will pass and is within your realm to face - or else he wouldn't have put it in your path.
Make It Happen
This week review these six strategies for reducing and managing the stress in your life. Select one way that you think will be most beneficial for you to mitigate the stress in your life. Remember these strategies are intended to help you feel better, not worse! We are each unique creatures and what works for one will not work for another. So do what works best for you!
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