| LEARN
TO RELAX AND LET GO !
These brief 2 minute details have helped
numerous high profile media and entertainment clients,
perhaps the first 3 to 4 points, obvious- yet we just
don’t do them! Others as you read, perhaps some
nice eye openers…enjoy!
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1) ORGANISE AND MANAGE
YOUR TIME… DO A "REALITY CHECK"
Check that goals / expectations are realistic
and can be achieved within the given time frame.
Allow a margin for the unanticipated beyond your
control.
Plan your day efficiently each morning and prioritise
all the tasks. Use the 80/20 rule...
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- Don't procrastinate! Do the hard
important tasks first which your mind is trying in
vain to avoid
- Use mornings to complete "thinking" work,
use afternoons to reply to messages and hold meetings
- Write tomorrow's to-do list at the end of today
incorporating unfinished work, so that you can draw
a line under today and truly leave work behind...
- Let go and delegate more, and learn to say NO!
- Compartmentalise your life, don't take work home
unless its absolutely necessary
2) EAT GOOD HEALTHY FOODS AND DRINK
PLENTY OF WATER!
(Not other drinks) throughout the day - at
least 1.5-2.0 litres per day.
Avoid sugars and fats. Avoid junk foods that are
high in simple sugar as this stimulates the release
of epinephrine and intensifies the stress reaction.
Dramatically reduce or completely eliminate caffeine!
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- Eat more fresh fruits and vegetables, at least
5 portions a day (reduces risk of serious illness)
- Reduce intake of fatty foods, alcohol, and red meat
- Remember, your body is a finally tuned system...you
wouldn't put thick grease into your car instead of
petrol would you, so why put it into your body?!
Try having an apple or a warm glass
of milk before sleeping. A nightcap is ok, but any more
alcohol than this can disrupt your sleep patterns and
make you feel more tired the next day...using alcohol
to get to sleep can be counter-productive!
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3) EXERCISE THE STRESS AWAY (in fact
any activity is good!)
Exercise regularly. Take a walk, go for a swim,
a ride on amountain bike etc.. Work off tension,
care for yourself!
Regular exercise boosts feelings of well-being,
and can increase stress-resistance
Exercise increases immune function meaning less
colds and other illnesses
Take 30 minutes of cardiovascular activity at
least three times a week (reduces adrenaline levels
in the body)
Think activity! Playing in the garden with the
kids can be just as aerobic as going to the gym!
Try and do more things outdoors to get more natural
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BREATHE!
- Notice your breathing patterns and practice uninterrupted
breathing. Breathe from your diaphragm.
- "HANG LOOSE" Shake your
body and release your tensed muscles. "Bounce"
(bending the knees) to ground yourself.
4) Chill out MORE!
PAUSE, TAKE A BREAK, TAKE A HOLIDAY
Slow down, pause for a few seconds before you
respond or involve yourself in an activity. Take
regular breaks and time out and relax and refresh.
Truly relax for at least 20-30 minutes everyday,
e.g. go for a walk, massage, yoga, stretching,
meditation, breathing exercises, visualisation,
etc. (call us for
more info)
Research shows that our concentration goes down
to 0 after 60 minutes. Take a few minutes break
every hour at work and you'll find you'll be more
effective (check out the 2min
Stress Busters!)
Make a conscious decision to relax every-time
you find yourself stressed - its a good habit
to learn! |
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5) RECOGNISE THE SYMPTOMS AND TRIGGERS:
Be aware of exactly what effect stress has on
your body and your cognitive powers. Once you
recognise your response to stress and it’s
signals for you personally you can develop strategies
to regain control.
It is your mind and body telling you to slow down
and sort something out, so make the effort to
resolve the issue bothering you? |
6) BECOME EMOTIONALLY INTELLIGENT!
- Keep a record of stressful events for a few weeks
and record the trigger, symptom, your thoughts (feelings)
when and what level of stress you felt.
- Analyse what regularly gets you stressed and keep
a stress diary...and then you will realise that your
stresses are easier to overcome than you first thought
Fear is False
Evidence Appearing
Real! Learn to be more in control of
your emotions, and stop "catastrophising",
"awfulising", "what-if-ing", and
"must-erbating"!!
7) BE AWARE OF STRESS TRIGGERED COMPULSIONS
Unhealthy and destructive urges are sometimes
triggered by stress. Excessive eating, drinking,
smoking, unnecessary risk taking, reckless driving
etc..
8) DO A "WORST CASE SCENARIO"
CHECK
In relation to the thing that is stressing you,
what is the worst that will happen if ............?
In almost every case the effect of your stressing
is worse than the consequence.
- Reframe your stressful
situation...
- Whenever you sense
yourself getting stressed, take the "helicopter"
view and see yourself in the situation - is
it really that bad now? Is it really that important?
- Talk to yourself!
Give yourself advice on how to cope as if you
were advising your best friend.
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9) SEE THE FUNNY SIDE! LAUGH AND SMILE
Keep humour in everything that you do...if you take
life too seriously your stress levels will be higher
Research shows that when we laugh or even smile, blood
flow to the brain is increased, endorphins (that give
us a sense of well being) are released, and levels of
stress hormones drop which allows an increase in white
blood cell production which increases immunity.
Everyone's life is full of hassles and inconveniences,
but it is the people who don't take these too seriously
that can cope better and be more effective
10) GET RID OF ANGER AND PENT UP EMOTIONS
Don't be victimised by angry outbursts, allow your
mind to calm down before addressing a conflict…
Find ways (preferably non violent) to clear your baggage.
You may need to be direct, assertive and forthright
(tactfully). Writing down your feelings helps you to
objectify and clear them.
11) The Ultimate key…
Whenever
you encounter a potentially stressful situation,
accept it rather than pushing against it.
- Say "So What?!" Will this really
matter in 5 years time
- Become less attached to everything working
out perfectly, learn to let go
- Live in the present, stop worrying about
the past and the future
Realise that you only learn and progress
as a person when you have difficulties to overcome...would
a baby ever learn to walk if it didn't fall over
quite a few times?! |
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- Clarify your values and attitudes - what is really
important to you in life?
- Ask yourself questions like, "How would I like
people to remember me in life", "What would
I like to have accomplished in my life?", "When
will I be happy?" and "What would I do if
I had a year to live?"
Once
you have established your values and goals in life,
start planning your life!
Contact
us for further information.
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