With today’s busy lifestyles and the relentless demands on our time through work, social media, family and friends, it is no wonder more and more of us are succumbing to stress and stress related illnesses. We all know that remaining is a stressed state or even continuous low-level stress is not good for our mental or physical health.
Lately I am coming across so many people that are describing a level of stress that is making them feel like they are ‘burning out’. Overwhelmed with everything that they have to get done every day as well as making sure everyone in their immediate circle is happy. The brain goes a bit foggy, lacking clarity and focus, short term memory becoming sporadic. The day feels like you have not accomplished much even though you have worked hard to get everything done. The body is responding with gut spasm or pain, muscles are aching, head pounding and sleeping well is becoming a distant memory. Perhaps your blood pressure has become elevated or your appetite increased or decreased and you are constantly exhausted. Does this describe you?
There is much advice out there on how to manage your stress levels from meditation to medication. The most important thing that you can do for yourself is to sit quietly and tune into your body, how does it feel? Where? The human body has everything it needs to repair, re-balance and restore if we just take a little time to listen to what it is telling us.
Boundaries. Perhaps it can be something like creating that space or time for yourself which means examining your boundaries, what or who are you allowing close to you that is causing stress and why? Are your boundaries too fluid allowing people to place too much demand on your time? Are you always giving to others and leaving yourself out in the cold?
Learning to say ‘No’. We have all heard the buzz words “time to say ‘No’”. This is not always easy especially if we think this may upset somebody or cause friction. How about saying something like ‘I will need to check my diary and get back to you’ or just ‘I will need to get back to you on that’. Sometimes honesty is best and just say ‘Usually I would just dive in and say ‘yes’ but I am becoming more mindful of the stress this is placing on me. So on this occasion I need to say no’.
Try having a family meeting and discussing your need for space, free time and spontaneity and together come up with a plan where certain members of the household can take on some of the everyday chores which would actually help everyone to have some free time at the end of the day, to be present with what really matters to them. Remember: you are not the general manager of the universe, stop trying to do everything! It does take a little practice but the results will be worth it.
Try meditation walking. If you find sitting quietly meditating or chanting not your thing or you are a stressful fidget here is a great alternative. This is not just a casual stroll down the road. It is usually done much slower than normal walks, and involves either coordination with the breathing, or specific focusing practices. If your mind is agitated, or your ability to focus is weak, walk very slowly, until you can stay in the present moment with each step. Focus on your breathing and how your body is moving with each step that you take. The activity of walking in itself, brings several health and well-being benefits. It is great for anxiety relief, stress management, and for calming down any emotional agitation you may be experiencing.
Find a creative outlet or exercise activity that you can enjoy on a regular basis. Such activities allow you to take your thoughts off of demanding situations. Sometimes the activity just gives a person time to refresh and gain mental focus and clarity. Being creative or doing something that is creative doesn’t have to be complex. As long as the outlet is outside of your general activities. Being stressed can take a dramatic effect on your mood and energy. If you participate in creative activities during those down times, you’re likely to increase your emotional stability. This comes from the reflection time that occurs while focusing on the activity.
A day off tech. Try to have at least one day in the week where you limit your access to social media, emails, DMs from Instagram or PMs from Facebook and even texts. You will be surprised at how much free time you suddenly find on your hands to go off and do something relaxing or away from your usual environment. And those emails and messages can wait a day, THE WORLD WILL NOT STOP. Sooo liberating!
So those are just a few suggestions that you can begin implementing yourself. Maelo Therapies has also started a monthly group stress hypnotherapy session where you can just lie back and relax while your subconscious takes on healthier coping mechanisms. If the class is marked as full, I will add another date so just ping me an email to let me know you would like to come or require further information. Alternatively, if you feel your stress is something that requires one-to-one therapy, please contact me for a chat.