Life at times can be overwhelming… Whether we admit it or not, we all worry. You might worry about the big things, like relationships, health, work, finances, family or your direction in life. Or it may be small things like your to-do list. It’s about finding the balance that works for you and your lifestyle.
Modern Life is very fast-paced and our mind can be always on the 4th gear most of the day. When we find ourselves over analysing, thinking of the past and anticipating what may happen in the future we forget to be in the moment.
The good news is that you can do something about it as soon as you notice yourself getting lost in worry, having repetitive thoughts, or feeling sensations of tightness or nervousness in your body. Here are three and quick mindfulness techniques that I use to get away from anxiety.
- A healthy Mind set and meditation
“Each morning we are born again. What we do today is what matters most.” ~Buddha
Easier said than done, but small changes in morning and evening can eventually make a huge difference on your outlook on life and mood.
Download a meditation app or my fitness workout DVD (there is a 5 minute relaxation guide to calm the mind).
Like anything in life a 5 min or 30 meditation guide is the start but you have to remember what your thoughts and actions are during the rest of the day.
Tip. Watch your vocabulary.. Your words become your actions and your actions become your experience.
Even your fit-bit has a Two Minute relax feature that reads your heart rate and instructs you how to slow it down to feel more calm.
- Exercising and healthy eating.
Many studies show the benefits of exercise on reducing stress hormones. Simply moving – walking, running, biking, swimming – changes the balance of stress hormones in the brain.
Many of my work out DVDs includes simple 10/15 minute workouts that you can do in the morning, with an enjoyable relaxation session and stretch at the end of the workout.
Click on DVD image cover below for more information.
Studies suggest that by making the body stronger and healthier, exercise enhances your ability to respond to stress, thus thwarting many of its negative effects such as anxiety, depression and heart disease. Regular exercise also helps flush out the by-products of the body’s stress response – those hundreds of chemicals released in response to a stressful situation – enabling you to return to a normal state quicker. Physical activity also helps improves your sleep!
Eating well and staying hydrated does matter. What and how often you eat affects how you feel, including how well you deal with anxiety. Dehydration, caffeine or sugar crashes, and lack of nutrition can contribute to many NOT fun things like jitters, light-headedness, weakness, lack of focus, and racing heart. Sound familiar?
Think of your body like a car and food like fuel. Good fuel in = a car that runs smooth.
Try packing some high protein snacks when on the go or keeping a ‘snack stash’ in your locker*, like:
- Almonds or other nuts
- Fruit (bananas, apple)
- Greek yoghurt
- Hard boiled egg
Just be aware that a quick boost from a coffee or an energy drink comes at a cost. Anything that goes up must come down…with a CRASH.
- Start having fun, be social and laugh.
Laughter has been considered one of the Best Medicines. It is free and is one of the best emotional and physical therapies for anyone under stress.
Laughing releases endorphins into the brain. Endorphins are like the nerve-numbing drug morphine and serve to reduce harmful chemicals in the body that are released by stress.
Releasing stress also immediately puts you in a better mood and improves your attitude so you can feel ready to tackle tough situations.
Laughing puts you in a more positive frame of mind, which will then allow you to see the good in everything.
“It’s time to start looking after your body and mind inside and out.
Start today!” Rocco 🙂
This article provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.
Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or help line 000 immediately.