Posted tagged ‘stress free’

Mindful or Mind Full?

February 12, 2014

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The everyday stress, the challenges at work and the problems we are going through can all cause burnout, which in turn affects our mental health. And as you may well know, in times like this, it is very hard to concentrate and perform at your best.

Instead of being mindful, you tend to be “mind full”.

Whenever your head feels so heavy because a lot of ideas and thoughts go in and out, consider following these steps. They will not only help to clear your mind but also give you relief from stress, and help you regain some focus.

Write it down.

The best approach is not to get away from the problem, but face it courageously. Writing is a proven way to organise our thoughts. Adopt the habit of clearing your mind through writing. The more you try to ignore them, the more these thoughts will bug you. First off, get a pen and paper and go to a quiet place. Write down the thoughts that are bugging you – good or bad.

Don’t restrict yourself and don’t feel ashamed. Sometimes, we just can’t tell our brain what it should or should not think about. Create three columns and label them: “to be done”, “not now”, and “delete”. Sort your thoughts. Be honest and try to place each thought to the right column. You will realise that most of your thoughts can be deleted or can be put aside for now.

Sketch it.

Can’t write? Why not draw a picture? You probably have thoughts that can’t be described by words. You need not be an artist to draw. After all, your output is something you just have to keep for yourself. Just let your emotions and thoughts flow. You can create images, graphs or charts – whatever that best describes your thoughts. You don’t need to ask permission. Draw simple pictures of what’s on your mind.

Take deep breaths.

Deep breathing is a relaxation technique that is a great strategy for regaining your mental clarity. Deep breathing increases the oxygen levels in your body, which in turn benefits your brain.

Find someone to talk to.

Sometimes, we simply need a friend to clear our mind. You are probably confused of what decision to make, or unsure about a certain project or task you’re doing. That’s where a good friend comes in.

He or she can help you organise your thoughts effectively, and clear those unwanted thoughts. Sometimes, to clear our mind, we just need someone who will listen – someone who will listen to your hopes, fears, and questions without judgement.

Hang out with your furry friend.

There’s no scientific evidence showing that having a pet can help clear your mind. But there’s vast evidence suggesting that it can make your life better in many ways.

It eases your depression, lowers your blood pressure, boosts your mood, and helps you deal with stress better. If you are happier and healthier, you are in a better position to organise your thoughts easier.

Remind yourself of what’s more important to you.

Sometimes, our minds become flooded with lots of thoughts that are not really important. In times when your mind is full, it’s really helpful to try looking back on things that matter more to you. They may be your children, family, friends or loved ones, perhaps your job or even your goals in life.

Self Hypnosis / Meditation.

Mental clarity can be one simple step away. Consider making this mental practice a part of your daily routine. Afford yourself just 15 minutes or so, close your eyes and begin to focus on the following. Firstly pay attention to your breathing – try to slow it down. Now in your mind, visit a place you enjoy going to and make it all as real as possible.

Try to imagine the sights, the sounds, the smells, any tastes or sensations of touch. Give yourself a few moments to let all of these fantastic sensations soak into you. Take a few extra deep, slow breaths to lock in all of these sensations.

Now it’s time to return back to real-time and bring with you all of those good feelings ans sensations. Simply count yourself back to being fully awake by counting up the numbers from 1 to 5 and opening your eyes on number 5.

This exercise might be challenging at first but it gets easier and easier the more you do it. Go on, give it a try. Let me know how you get on.

Richard Scott
Clinical Hypnotherapist
http://www.greymatterz.co.uk

@RichGreymatterz

facebook.com/greymatterzhypnotherapy

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Useful tips to beat your daily stress

May 16, 2013

ImageIt’s true that stress is always present in our life. It’s there everywhere we look, everywhere we go, and in everything we do. Even sleeping and doing nothing can become stressful at times. But stress doesn’t have to dismantle our life and prevent us from being happy and healthy. With the following easy techniques, you can cope with stress effectively and live life to the fullest!

Stretch it out.

Headache, fatigue, stiff neck, and cramps are all signs of stress. Chronic stress makes our muscles so tensed that they get swollen and become painful over time. This leads to undesirable symptoms, including pain. Stress also undermines blood circulation, which in turn makes your body more vulnerable to disease. Stretching out is a very convenient way to ease stress when you’re in the middle of a paperwork. Getting familiar with basic stretching techniques can significantly improve your blood flow, relax your tensed muscles and give you great relief.

Breathe, breathe, and breathe!

Before you open your mouth and say harsh words to someone, pause for a minute and take a deep gentle breath. It might be your usual reaction to take small, shallow breaths. But this can just aggravate your anxiety and make you feel more stressed. Take slow, deep breaths when you’re highly anxious. This calms your sympathetic nervous system and promotes relaxation.

Laugh out loud.

Feeling stressed with your work or family responsibilities? It’s time to have a good laugh. Just as the old saying goes – laughter is the best medicine. Watch a funny movie, invite over some friends and talk about silly things, or read a comic book. Cracking up promotes blood circulation and increases oxygen flow to your organs – two mechanisms that relieve your body from stress. In fact, just the anticipation of laughter can already pull down your stress levels.

State a positive mantra.

Don’t underestimate the power of positive suggestion. Find a phrase that gives you a sense of relief and motivation. For example, when confronted with a stressful situation, say “All is well”, or “This too, shall pass”. When you feel irritated on your spouse, child or parent, just tell yourself “He/she may have done something wrong but that doesn’t make him/her a bad person.”

Divert your attention.

Can’t think of a nice way to start your report? Have a break and do something that uplifts your spirit. Maybe you can take a walk outside, read a book, do some gardening stuff, or draw your dream house – anything that will distract you from succumbing to stress.

Cite five things you are thankful of.

Feeling down? Close your eyes, place your hands over your chest, take five deep breaths, and cite five things in your life that you are so thankful of. Slowly open your eyes and become completely refreshed!

Focus on what you want, not on what you don’t want.

Remember the law of attraction? Whatever you pay attention to grows. So if you pay attention to negative emotions, thoughts and feelings, they only get bigger and worse. But if you focus more on positivity, the whole universe conspires to help you become happier.

Focus on the present.

Whilst planning for the future is a good habit, when you’re stressed out it can become extremely overwhelming. Get in tune with your senses. Acknowledge what you feel – good or bad. Be aware of what’s happening deep inside you. Feel the ground beneath your feet, listen to your heartbeat, and feel the wind as it touches your skin. You can surely free yourself from stress by focusing on the now.

Stroke your pet.

When you spend even just a few minutes playing with your dog, or cat, your body releases feel-good hormones such as serotonin and oxytocin.  These hormones counter the damaging effects of stress and lower blood pressure and anxiety, and boost immunity.

Drink orange juice.

Vitamin C is effective in lowering your stress hormone levels, particularly cortisol. Apart from orange juice, you can also get vitamin C from grapefruit juice, strawberries, cabbage, and other green leafy vegetables. There’s actually more vitamin C to be found in in kale or red pepper than in an orange, Land these two are less acidic or sugary too.

Wishing you a stress free day.

Richard Scott
Clinical Hypnotherapist
http://www.greymatterz.co.uk

Part of the Core Health Centre