Is it time to look at Stress Management?
Have you checked your stress levels lately?
Sometimes it can creep up on you when we are not paying attention to your needs. I know what I am talking about....it was my un managed stress levels that manifested as the big "C" word 11 years ago at an age we don't expect to be dealing with this 'dis - ease'.
We are living in a time of massive change and instability........
Take a few moments right now if you are reading this and assess your situation.
What are you thinking about most of the time?
Did you know that we have between 12,000 and 60,000 thoughts per day according to a 2005 National Science Foundation study.
Of those thoughts it was found that 80% were negative thoughts, and 95% of them were the same repetitive thoughts from the day before...........yeah I know, if you are anything like me you hate being put in a box and told you are a statistic but I have to admit when stress comes along you may find this is a pattern that is undeniable.
When we keep repeating the pattern of stressful thinking, the problem keeps eating up our thought processes leaving no room for anything else....it can become all consuming.
So what can we do about it?
Keep reading and maybe there will be something here that will resonate with you.
Dr Bruce Lipton brings a new approach and understanding to why our lives are the way they are, and why we can get 'stuck' in negative thought patterns.
One thing I have learned ......one truth to take out of this
THE PAST IS GONE ......NEVER TO RETURN, IT CANNOT BE CHANGED
THE FUTURE HAS NOT YET HAPPENED SO NOTHING IS A FOREGONE CONCLUSION
We have no control over what happens one day or one year from now, all we have is this moment.
I have someone dear to me who has ended up locked down in Australia again, and when it first happened it was not what anyone would want, so what do you do with that......accept it, fight it, .......
This person took stock of their situation and went ok....I am going to make the most of this situation...it is what it is and I can't change it.....they worked through the challenges and in the calamity found a renewed passion....taking photos of a city without the normal life it contains.....a way to channel that stress into a creative endeavor that will show generations to come what it was like to be living in a pandemic....in the short time allowed outside they are taking photos of a city without people.....creating an artistic image for future generations to participate in......with a camera that uses film......
Exercise - It is critical to releasing the build up of cortisol.......go for a walk !!! or run.....whatever works for you.
Work/Life Balance - Make a plan and then stick to the plan. Schedule the time into your day to allow for the exercise and other practices we are looking at below to get back the balance. A friend recently managed to get her life back on track by using Google Calendar to manage her day now that she is in a home based work environment. She is more in control and managing her work/life balance way better.
Practice Mindfulness - this is a technique that can be so very helpful when the anxiety starts to overwhelm. You will need to take a moment and observe what is happening to you both mentally and physically. I have experienced severe panic attacks and it is a difficult time for sure. Having a Mindfulness practice in place when they happen was for me the fastest way to come back to a state of calm. (See the how to steps at the end of the page).
Social Media/News - If this raises your stress levels - STOP WATCHING. We as individuals can change some things but not others. Define what is in your power to change and let go of those things that you have no control over. This doesn't mean you have to ignore what is happening in the world but we are living in difficult times and need to manage how it effects us on a personal health level.
Meditate - if you don't know how there are plenty of online help groups who teach this. Plan to include it in your daily life, whenever it works for you.
Step back from the problem/s - allow some room for your inner intuitiveness to guide you. While your thoughts are totally overwhelming you with the negative you leave no room for the 'universe' to provide the answers to your situation.
The Dalai Lama has an exercise: It has 5 steps.
God Is: Take a moment to connect to that energy of life that powers all things.
I Am: The infinite mind. 'I Am' part of that. Connect to your inner wisdom. The part of you that is that life force energy. Breathe it in.....God Is......I Am......
The Truth Is: The Power in me is greater that the Power outside me.
The power in me is greater that the problem.
Whatever the problem is ...... I Am
For every question there is an answer.
For every problem there is a solution.
You do not need to know HOW.....
I Release: Let go of the struggle. Let go of the Angst. Let go .....let go....let go....
Have Faith, it is just a phase.
I am Grateful: I am grateful for the learning. I am grateful for the process and all that it is teaching me right now.
I don't know the answer but I know there is one and it will be revealed.. that it does exist.
Most important part: When an Idea comes, or a solution comes to mind - don't question it. Accept that you are being given the answer that you seek.
"When I lost my job I was devastated and faced losing my home. I had applied for so many jobs and was not considered for any of them. I didn't know what to do. A friend told me to take this exercise and practice it. After a week of daily practice I was beginning to despair when I heard a voice in my head saying - "Go to that potluck dinner....you need to go to the potluck dinner". I had been invited to a night out by an aquaintance.
It was the last thing on earth I wanted to do right now and couldn't see the relevance to my current situation but I decided I may as well.
I was late and my friend ended up seating me beside someone I had never met before. We got talking and she asked what I did. I told her my work experience and that I was out of work at present.
It turned out that she was needing someone in her Company with just the qualifications that I had to offer................
THE UNIVERSE WORKS IN MYSTERIOUS WAYS AND IT IS NOT ALWAYS IMPORTANT TO KNOW HOW........WE JUST NEED TO LEARN HOW TO BE............
Eat wholesome nourishing food - A diet high in processed fats can increase the risk of depression according to a study published in the British Journal of Psychiatry. Researchers found that people with diets high in processed fats had a 58% higher risk of depression than those who ate whole foods.
Low levels of Serotonin in the body have also been linked to stress and anxiety.
There has been some research that points to calcium-rich foods in your diet (such as low-fat milk, yoghurt, sesame seeds, kelp, cheese, leafy greens and broccoli) being beneficial in reducing muscle tension and anxiety.
B vitamins - provide the body with energy after a period of stress - They are found in bananas, leafy greens, nuts, seeds, meat, fish and dairy products.
Vitamin C - Adrenal glands are responsible for the production of stress hormones, and they are also the largest storehouse of Vitamin C in the body. Keep these healthy by eating plenty of vitamin C rich foods such as oranges, tomatoes, peppers, leafy greens and broccoli.
Magnesium - Plays an essential role in hormone and energy production but is also a mineral that helps relax muscles and reduce anxiety. Brazil nuts - are high in magnesium, as are beans and lentils, whole grains and leafy greens. Raw Cacao - (not Cocoa which is highly processed) contains the stimulating aphrodisiac theobrimine, and tryptophan which helps us produce Serotonin . It also contains a huge amount of phenylethylamine - a chemical that increases Dopamine, another important feel good component. Cacao is also one of the most potent food sources of magnesium.
Supplement - If you are not getting enough of the above in your diet look at supplementing where you are lacking. I personally found adding one spoon of PXP purple rice which is a highly nutritious mitochondrial food supplement in concentrated form made a huge difference to my stress levels. Possibly because the brain has 3-4,000 mitochondria in every cell, and stress is so draining on the whole body they don't have enough energy to keep us in balance mentally.
I've had family members who needed Vitamin B supplements because without them they just didn't function optimally.....
Sometimes it really is a case of trying out different things to see what suits.
BE HERE, BE NOW, BE PRESENT
IT IS THE ACTIONS OF THE PRESENT THAT CREATES YOUR FUTURE
It is a way to bring yourself back to the present moment and focus your attention on your own 'being'. It can be very powerful at grounding you when the overwhelm has set in.
Name 5 objects you can 'see' (say them to yourself one at a time either silently or out loud).
Name 5 sounds you can 'hear' (say them to yourself one at a time silently or out loud)
Name 5 body parts you can 'feel' (say them to yourself one at a time silently or out loud)
Say an affirmation - All is well in my world. I am at peace. I am calm. The universe supports me in all ways.
Keep repeating the exercise until you have calmed your mind and can feel the tension release.
“Mindfulness needs not to be practiced only during meditation instead it can be practiced in every act we do.”
This is another good watch to give you the tools for living your life to the best of your ability. Please be kind to yourself in this time of transition on planet Earth.
Courtesy of Gaia