1.
EXERCISE :
More than 150 studies conf rm that exercise is
a source of stress reduction. Stress-busting endorphins are
pumped into our system every time we exercise. In fact, exer-
cise increases our brain’s alpha waves, which is associated with
relaxation. Vigorous exercise decreases muscle tension and
helps us keep f t. Just 20-30 minutes of exercise three times a
week can greatly reduce stress levels.
2.
DO LESS:
Many Americans are trying to squeeze too many ac-
tivities and events into their lives. Parents enroll their children
in karate, music lessons and soccer all in the same week. Life
becomes activity after activity, with little time for relaxation
and leisure. We’ve become “doers” instead of enjoying life to
its fullest. Interestingly, years ago, people would spend a whole
day at a park, but today people plan three or four activities on
a weekend trying to accomplish everything.
3.
TURN OFF THE TV:
Statistics show that we spend 40 percent
of our leisure time in front of the television, yet more and
more people say they feel less relaxed after watching televi-
sion. Couch potatoes have less intimacy in relationships and
tend to feel less energized in life.
4.
SHARE MORE TIME WITH FRIENDS:
Research indicates
that nearly half of us would rather spend time with friends
when we are stressed…but do we follow our intuition? Social
support is an important factor in lowering stress and increasing
our self-esteem. In fact, close relations have shown to not
only lower stress but are a factor in lowering the incidence of
diseases such as heart attacks and cancer.
5.
TURN YOUR WORK INTO FUN:
Statistics show we send
about 30 percent of our waking time doing maintenance activi-
ties such as showering, dressing, cooking and shopping. So why
not make these activities more fun? Play music and dance as
you cook. Share your chores with a friend and talk as you shop.
6.
GO OUTSIDE:
It has been shown that going outside actually
lowers stress by causing our bodies to slow down. In fact,
research has shown that watching nature actually helps drop
blood pressure and relax our muscles. Research from leading
hospitals prove that patients recover faster if they can look out
their hospital windows and view nature vs. looking out at a
brick wall.
7.
EA T BETTER:
When stressed, many people eat unhealthy
foods, which increase stress. Make sure you watch sugar and
caffeine consumption and eat more fruit and vegetables.
8.
PUT THE “VACATE” IN YOUR VACATION:
Remember
to get away from the off ce or your job and totally vacate your
mind from work situations and work responsibilities. Tell your
co-workers you won’t be available for questions from the
off ce or business calls and that you will not be connected to
Linkedin, Facebook, email, Twitter or other technology during
your vacation. Remember the essentials of a real vacation —
companionship, laughter, ref ection, making time for your
dreams, and being spontaneous.
9.
DE-JUNK YOUR HOME:
“
Stuff” creates more stress…
with the average household accumulating 300 pages of paper
a day! Throw out those broken vacuums, the abandoned cof-
feepot, and the two-year old catalog and you will notice a huge
reduction in stress by de-cluttering your life.
10.
GET A PET:
Research shows that people with pets have lower
stress levels, colds, f u, backaches and diseases. Studies have
proven that people who own pets make fewer visits to doctors
for physical complaints than non-pet owners. So perhaps a
bird, a cat, a dog or a lizard is in your future.
The key to stress reduction is realizing that you
are important and it’s necessary for you to re-
new and revitalize yourself every day. Whether
you decide to take a walk, make time to read
that new book you bought or do a little yoga,
it is important that you balance your life with
time for leisure and self care.
Just how much do you know about stress?
Here is another simple quiz to check your
knowledge. (True or false)
1.
Research has proven that exercising three times a week for 20
minutes will reduce our anxiety and tension.
2.
Watching television three hours a day will minimize our tension
and stress levels.
3.
Inviting friends for dinner appears to strengthen the immune
system and boost our protection from colds for up to two days.
Answers: 1.-True 2.-False 3.-True
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