10 STRESS REDUCTION TIPS
1. Recognise the signs of stress..
Mood swings, negative thinking, panic attacks, depression, memory problems, scattered thinking, irritability, feeling overwhelmed, feeling isolated, finding it hard to focus or concentrate, feeling over anxious or worrying; These are all signs of increased stress levels. Physically signs could be nausea, dizziness, palpitations, over/under eating and insomnia, to name just a few. It is important to recognise these types of symptoms and try to find ways to minimise the causes of stress buy making changes in life circumstances and choices.
2. Your body is reacting to external and internal stress factors…
External stress factors can be caused by external unexpected changes which are beyond our control such as loss of any kind, financial problems pressure at work etc ; The stress and anxiety is a sign that we are struggling to understand or accept these changes and deal with the emotions that they cause. Our feelings overwhelm us and make us feel out of control.
Internal stress factors come from our own internal mind set and expectations, such as pessimism, over thinking and worrying, perfectionism and inflexibility to changing circumstances. We have more control over this type of stress and there are things we can do to decrease stress levels.
3. Change what you can and let go of what you can’t control…
To an extent it is the not letting go or accepting of external changes and stresses that feed the stress levels within us. It is natural to keep trying to find an answer or change things. But sometimes it is beneficial to accept the change, let go and move on. Sometimes this is a process that takes time and unfortunately stress and anxiety is part of that process. If there is something that you can change however, i.e a stressful job, then making a change can be beneficial.
4. Minimise internal stress factors…
Many people who suffer with anxiety are very tied in to their own thought patterns, which hold them in a negative mind state. One of the best ways to reduce constant over thinking is meditation. The art of ‘non-thinking’ i.e. sitting in a peaceful state where you let your thoughts go, instantly interrupts the chattering fast thinking mind. A bit like re-starting a computer, it brings everything back to a calmer state where the thoughts start to slow and become more positive. Meditation takes time to learn and needs practice to perfect, but be make a great difference to stress levels. Our guided meditation MP3 tracks with binaural beats will help to calm and slow overactive or racing thoughts.
5. Do what you love…
We can’t always do what we love with in our working lives, which is in itself a stress factor. But we can in our free time. If we don’t have enough free time, finding a way to make more will definitely reduce stress. Also, doing what we love whether it is creative activities, social activities or just taking some me time and listening to music… making time to do what you love minimises stress.
6. Communicate and connect…
A natural response to stress is to disconnect and stop communicating. We are so busy trying to manage our internal turmoil that we don’t have the energy to reach out and look for support. Often we prefer to try to self help because we don’t want to seem weak or as though we can’t cope. But if we push ourselves to express how we are feeling and ask for support from friends, family etc, it can really help.
7. Ask for help..
Sometimes we can’t get the support we need and feel isolated, alone and powerless to make changes. This is when professional support can really make a difference. There are many therapies out there that can really help you to move forward such as counselling, hypnotherapy and healing. A few decades ago these types of therapies were seen as for those who are weak or people with mental health issues. But increasingly they are becoming part of everyday life and they are meeting the needs of people who are leading increasingly stressful lives. Sound therapy is also a very valuable and affordable way to reduce stress and anxiety. There are many types for sound therapy tones out there, but binaural beats are proven to calm the mind state and when combined with music can be a very powerful tool. Please feel free to browse our site and choose a track or download our free taster MP3 to get an idea of how effective sound healing is.
8. Learn to say no…
It is a good idea to understand yourself and your own limits. When you feel that you are being asked to much of, or someone is being unreasonable, then it may be better to say no or set some kind of boundary. People who struggle with setting boundaries or saying no,suffer more with stress as they feel overwhelmed, victimised or powerless.
9. Accept uncertainty…
When we are feeling insecure or unsure about what an future outcome will be, we tend to feel more stressed. Some people are more comfortable with risk or uncertainty. They are unsure of future outcomes but they don’t over think or stress… they let it go and accept that the just don’t know what will happen. Those who need to feel secure about the future, worry and over think about all of the possible outcomes, sometimes only looking at the negative ones. This is a sure recipe for stress and anxiety. Accepting that sometimes you just don’t know about an outcome and that its ok not to know and still be fine, will help to decrease stress levels.
10. Detox your mind and body..
Often the body reacts to toxins and unhealthy food or drink choices by showing symptoms of stress. For example, the day after drinking alcohol, one can feel nauseas, have palpitations, sweats, dizziness, headaches etc. These are all the similar symptoms as emotional stress factors. Unhealthy foods such as sugar or caffeine can also produce similar symptoms. So it naturally follows that if your body feels less stressed, you will feel less anxious or emotional too. When the body is functioning easily with no stress factors the whole system will benefit.
Exercise is another factor that diffuses stress symptoms. It isn’t always necessary to work out etc to achieve lower stress levels. Other types of exercise like a walk in nature or a swim can be just as effective.
Just as the body reacts to toxins, so does the mind. Repetitive, negative thinking is a sure way to build stress levels. Thought is energy and negative thinking has a detrimental effect on the energy system. So finding a way to break the habit of negative thinking is extremely beneficial in reducing stress levels. If we start to monitor our thoughts and release the ones that are not positive or beneficial, it will help. The most effective way to change thought patterns would be some kind of cognitive therapy, or to begin the discipline of meditation on a regular basis.