“Just Relax”. How can we feel less stressed? 5 Top Tips.
How annoyed do you feel when people tell you to “just relax”?
Is it just me, or is it on par with, “cheer up” and “smile love”!?
Surely if it was that simple we would already be doing it!
There are certain moments in life when it is hard to control the stress we are facing. We know we must “just relax” but how can we? So much is happening, running through our minds and families and our work to sort out! But as hard as it is to juggle it all amongst life stresses, I must also stress how important it is to think about yourself.
Relaxing will mean different things to different people but ultimately it should be about reducing your stress hormones, which can play havoc with your body and increase your happy hormones which work wonders for the body.
For a healthy mind and body here are some ways I like to calm my nervous system:
1 - Move!
Yes, it's getting boring now, exercise is actually good for us! But I think it is important to understand that all the body needs is to move. When we are low or stressed you might not feel like doing your usual activities, and that is ok.
It is important not to feel guilty about missing a gym session or yoga class, however a small bit of movement will go a long way. Trying to break through the lethargy to pop to the shops for a brisk walk, or whizz round the living room with the hoover! May just be all you need to do to give your body a little energy boost.
2- Hydrate
Sometimes it is helpful to think practically and go back to basics. The mind and body are completely connected, so rather than being stuck in an anxious cycle trying to “de-stress”, ensure you are drinking enough water.
The magic liquid makes us who we are and we obviously cannot live without it, so depleting our stores messes with our mind and body recovery. When we are stressed we need to ensure we have the necessary water to help our bodies regulate all of these additional stress hormones! So don’t forget your water bottle!
3 - Take time for yourself
Find at least half an hour in your day - yes, it doesn’t take a lot - and lean on friends and family to support you with this. Use your time to do something that makes you smile, maybe a funny TV show… Or catching up with your bestie… Feed those happy hormones with some laughter and smiles.
4. Sleep
We all know sleep is good for us, but this doesn’t make it any easier to get more of it. However, start small, yes even those quick 10 minute micro naps help to restore our mind so take those moments whenever you can. Short 5-10 minute meditations throughout the day will also help to ease the build up of stress reducing unwanted thoughts at night. The other tricks we may have come across before; warm bath before bed, no electronic devices, aim for a 10pm bed time - sleep before 12am is very valuable!
5. Breathe
This is a really important one. Of course we are all breathing if we are alive! But the quality of breath affects our whole body and mind. Many of us, when stressed, will be shallow breathing, reducing the amount of venus exchange (oxygen and carbon dioxide) making our body systems less efficient. But also, deep breathing calms us down and reduces stress hormones. Particularly if you think you are no good at meditating, just take 5 minutes to breathe.
In through the nose for 3-4 seconds, expand the belly
Out through the nose, and a little mouth, 3-4 seconds, feel the belly empty
On the out breathe count from 50 down to 0 on each out breathe - (use this at night to help you fall asleep and most likely you wont get to 0!
So remember, controlling our stress should not feel like another chore but by incorporating some good habits, and remembering to do them in times of stress, will help in those most challenging moments.
