Tired of being tired? Use this weekend to put your feet up, relax and rest your mind.
Trying to live in the present can be a challenge. We’re caught up in our routines and thoughts, and find ourselves feeling disconnected from what is happening around us. After all those years of binge-thinking, switching off may require some practice. Try these strategies to rest your mind.
1. Meditate
Research has revealed that the most powerful forms of stress management are techniques that still the mind. “During meditation your blood pressure is reduced, circulation is enhanced, breathing deepens, muscles relax and your metabolism is improved”, says Dr Friedland. She suggests meditating each day. “Choose a word or and image as your mantra. Stay focused on your mantra. As soon as thoughts enter your mind, do not fight them but gently redirect your attention back to the mantra”, she says.
2. Find focus
Focusing on unconstructive thoughts is usually at the root of our stress. To control negative thinking, clinical psychologist Lucille Zwemstra suggests the following tips:
- Practise hobbies or leisure-time activities. These vary from person to person, but try and explore your interests.
- Find support structures – it is vital that you have people you can talk to about your stress, their role is not necessarily to give you advice, but rather to be a sounding board for you.
-Take time for yourself. Reflect and explore your stressors and how they affect you. Identify whether you are trying to change things that are in your control, or are you trying to manage things that are not in your control. If you notice stress patterns in your life, which you feel you cannot break, discuss this with a professional who can assist.
3.Turn on the tunes
According to a study published in the British journal Heart, slow or meditative music (such as Beethoven’s Symphony No.9) is a proven stress buster. Set your radio to a soothing station.
4. Use calming techniques
“While many of us assume breathing is something we do well enough, this may not be the case,” says Dr John Briffa, author of Ultimate Health: Twelve Keys to Abundant Health and Happiness (Penguin). “Good breathing habits may be beneficial in harmonising body and mind.” When you’re feeling overwhelmed, breathe in for seven seconds, then exhale for eight seconds. “By consciously changing the rhythm and depth of your breathing, you can regulate you heart rate blood pressure, circulation and digestion,” says Dr Linda Friedland author of Self (Tafelberg Publishers).
5. Try Tai Chi
The ancient practice of tai chi chuan, founded by a 14th century Taoist monk, is a daily ritual for young and old – a ritual which studies have shown helps to a reduce cardiovascular illnesses brought on by stress. The principles of tai chi can be incorporated into your daily life, it promotes general calmness and the slow, poetic movements force the lungs to breathe deeply and the mind to empty of all distraction.
Try these nine basic tai chi movements and apart from feeling calm, you will also improve digestion, circulation and metabolism.
If you’re driving…
Grab the steering wheel and clench the muscles in your fingers, arms, shoulders and back. Do this until your muscles begin to tremble (about 4-5 seconds), then release. “You’ll produce a wave of relief in your upper neck and arms all the way down to your fingers,” says Kenneth Pelletier, co-author of Stress Free for Good (Harper Collins). Just make sure your foot is on the brake when you let go of the wheel!
Comments