Any health problems can be worsened by being stressed or too busy. Learning to relax is a way to counteract these effects. It is important not to feel guilty about taking the time to relax. It will actually result in you working more efficiently in the end.
Potential improvements you may notice are:
weight loss
being more resilient/reduced feelings of stress/coping better
less irritable
improved sleep
better concentration
Stress stimulates our adrenal glands to produce adrenaline and cortisol. These hormones prepare us to fight or run away (fight or flight). Too much of these hormones means that the raw materials (which are derived from cholesterol) that we need for other hormones, including sex hormones, are diverted to make cortisol because the body perceives this as a more urgent need.
Relaxing activates the balancing part of our systems which helps us to digest our food better, sleep better and start repair processes.
If your body is constantly in fight or flight mode then your immune system is activated resulting inflammation. Too much inflammation is associated with every chronic disease e.g. heart attacks, stroke, diabetes, dementia, depression. So learning to relax will help to switch off this inflammation.
1.“Me- time” every day - just 15 minutes is all you need.
Examples of me-time include: taking a bath, going for a walk, reading a book or magazine, sing or dance to your favourite music, gardening, cooking, painting or colouring, yoga or tai chi.
2. Reduce your reliance on e-devices
Did you know an average person checks their phone around 200 times per day and total screen time can amount to over 3 hours daily.
Try these simple steps to reduce your use:
switch off push notifications you don’t need
unsubscribe from redundant email lists
set emails to refresh manually
don’t bring devices to the dinner table
switch off devices 60-90mins before bed
have some e device free periods during the day
aim to have 1 day per week e-device free
3. Keep a gratitude journal
Each night before you go to sleep write down all the things that have gone well for you that day and the things you are grateful for - they can be really small things or more important. Studies have shown that people who do this for a week see lower levels of depression and increased satisfaction with life.
4. Practice stillness daily
This should be for a minimum of 5 minutes daily. Consider having a special sanctuary in your home where you can practice in comfort and undisturbed.
Examples of stillness practice might be:
guided meditation with a phone app like Calm or Headspace.
deep breathing - in for 3, hold for 4, out for 5.
yoga breathing practices e.g. breathing in through left nostril for 4, hold for 4, breath out through right nostril.
five minutes of mindful colouring
sitting in silence aware of all your senses - feeling your feet on the floor, legs on the chair, sounds in and outside the room, any smells etc.
listening to music mindfully - with headphones on, eyes close, fully focussed.
5. Reclaim your dining table
Eat one meal per day at the table, with company if possible, without your e-devices. You are more likely to be relaxed and to digest your food properly.
Personally I try to start each day with a 15 minute guided meditation and love curling up with a good book, usually a Functional Medicine one!
How do you de-stress?
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