Approaching the Cliff: Danger Zone
Your results indicate that you have some vulnerability to stress and its effects, however all is not lost as we have some guidance prepared for you.
While you may be experiencing stress related symptoms and your well-being can be rescued from the negative effects of stress.
Here is some helpful advice to reduce stress from your life, to guide you safely back to shore:
1) Avoid stimulants
Try to cut back on smoking, drinking and eating sugary foods in excess. These stimulants only serve to prolong your state of stress. Replace them with lots of water or herbal teas and natural foods.
2) Get a good night’s sleep
There is no substitute for a good nights sleep. To create a peaceful sleep, set up a nice wind-down routine. Switch off the TV, laptop and phone about an hour before going to sleep. Allow your body and mind to relax by taking a bath or some gentle yoga.
3) Listen to your body’s warnings
When we listen to our body, it will gives us signs of what we need to nourish it. It is important that we tune in and listen. When we are tired, hungry or thirsty, we need to nourish and be kind to our bodies.
4) Learn to say ‘NO’ when needed.
Saying no to friends or family or co-workers can be a much needed step if we are unable to do something at a given time. It is very powerful to put your health and well-being first by saying “no”. We can learn to say “no” without guilt.
5) Take 5
Take a break from constantly being busy and active. We can learn to calm down with a walk, by reading a magazine or listening to some calming music.
If a certain task is causing you stress to think about, you will come back to it later after your break with a fresh perspective.
6) Try a relaxing breathing exercise
For this you will need to spend a few minutes uninterrupted:
Sit or stand in a relaxed position
Slowly inhale through your nose, counting to five
Let the air out through your mouth, counting to eight
Repeat several times
As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more ‘old’ air
You can do this just a few times to release tension, or for several minutes as a form of meditation
If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief.
7) Prepare a to do list:
List your tasks in order of importance
hat you need to do personally and what can be delegated to others
Noting what needs to be done immediately, in the next week or next month or not at all!
Create time buffers to deal with unexpected emergencies.