Trade for prosperity

 

“By not truly switching off you’re actually doing damage to your health, with rising stress levels attributed to a number of health issues”

“Be it at work or home; when life seems all-too hectic stop and take that all-important break, getting out in the fresh air during your lunch hour or even sitting on a park bench to watch the world go by”

“Not explored the art of deep breathing when it comes to aiding your relaxation? Now’s the time to try”

“Another way to truly relax, meditation reduces stress, promotes emotional health and enhances your self-awareness, among others”

 

Facts/stats

Approximately 275 million people meditate around the world
(Mindfulness Box)

Exercise reduces stress hormones and stimulates the production of endorphins, which help to foster relaxation

(Harvard Health Publishing – Harvard Medical School)

Listening to music can change brain functioning and be a great stress reliever

(University of Nevada – Counseling Services)

 

Hands up who feels the need to wind down? Thought so. From the second we wake to the moment our head hits the pillow, many of us are constantly on the go without taking any time to truly relax; eating lunch while working or answering emails at night when we should have stopped hours ago. It’s an all-too-familiar pattern; but in fact, by not truly switching off you’re actually doing damage to your health, with rising stress levels attributed to a number of health issues. Besides being more irritable and anxious, you’re more likely to suffer from depression, headaches and insomnia; not to mention rising blood pressure, a higher risk of type 2 diabetes, back and shoulder pain – and even a weakened immune system. Want to do something about it? The following advice will help.

 

TAKE SOME TIME

First on our list for helping you relax is the importance of realising who’s important – you! Sure, you may have family and close friends who need your attention, but you have to also remember it’s vital you take time for yourself to recover from stress, decreasing fatigue, sleep disorders and even cardiovascular disease in the process. Be it at work or home; when life seems all-too hectic stop and take that all-important break, getting out in the fresh air during your lunch hour or even sitting on a park bench to watch the world go by. At home and feel the need for a few minutes by yourself? Sit and read a few pages of the book you’re enjoying; watch a little of the TV series you’ve been bingeing or have a soak in the bath. Whatever you enjoy to truly relax, be it taking a nap or getting creative with crafting or cooking; now’s the time to do it.

 

AND… BREATHE

Not explored the art of deep breathing when it comes to aiding your relaxation? Now’s the time to try. Controlled abdominal breathing has been proven to lower blood pressure and heart rate, reduce lactic acid build-up in your muscle tissue, balance the levels of oxygen and carbon dioxide in your blood and increase overall feelings of calm and wellbeing. It takes just a few minutes to do and can be performed anywhere, with the NHS recommending you incorporate it in your daily routine. Stand up, sit down or lie where you feel most comfortable, then let your breath flow as deep down into your belly as possible, without forcing. Try to breathe in through your nose and out through your mouth at a gentle and regular pace, counting steadily from one to five if possible. Keep doing this for at least five minutes to truly reap the rewards.

 

LET’S GET PHYSICAL

You might think exercise and switching off doesn’t go hand in hand; but the fact is moving your body is a fantastic way to get you to actively relax, helping you feel less stressed, more relaxed and optimistic. With this it’s best to do whatever form of exercise makes you happy; so don’t plan to go for a jog if the thought of it puts you off wanting to even put on your trainers! It should instead be anything that you look forward to and makes you feel happy, such as taking your dog for a walk or heading to a nearby beach for a stroll along the shoreline. Want to get active inside rather than out? Check out any local classes, from Pilates to swimming, or look online for gentle routines you can safely do in the comfort of your own home, to reap the rewards both mentally as well as physically.

 

MEDITATION IS KEY

Another way to truly relax, meditation reduces stress, promotes emotional health and enhances your self-awareness, among others. Not sure how to meditate? The NHS recommends you set aside around 20 minutes, finding a comfortable space to sit that’s comfortable and warm. Next, close your eyes and then focus on each of your other sense such as what you can hear smell, taste and feel. You should then start to meditate, breathing in and out while saying ‘breathe in’ and ‘breathe out’ in your head as you do. Your aim is to focus on this circular breath and the simple words in your head as much as possible; noticing when you’re distracted by a thought and bringing your mind back to focus on the breath.

 

PICTURE THIS

Moving on to visualisation now; yet another important tool to help you relax when stresses and strains get you down. The process of picturing in your mind the things you want in and out of your life, visualisation can reduce those worries as it leads you to your ‘happy place’ where you think about the way you can achieve those goals. It’s all about using both your imagination and your life aspirations, from getting a promotion at work to buying a different house, finding love or even booking a holiday. Just by thinking about them will ultimately lead you to a better sense of calm and relax you in the process.

 

MUSIC IS GOOD FOR THE SOUL

There’s never been a more apt phrase when it comes to relaxing, with music another way to aid with your relaxation. Renowned for keeping cortisol levels in check, research shows that listening to a great tune helps take the edge off your fight-or-flight response, while also boosting feel-good chemicals in your brain. With this in mind pop on your favourite track or album, singing along or even dancing like no one’s watching – and who cares if they are? Be sure to really listen to the tune you’ve chosen as well, to further aid in the calming process. From trying to pick out all of the instruments that are being played, to the main voice and any other backing singers you can hear, it will prevent other thoughts from entering your head and let you focus on that moment – and that moment alone.

 

TECH SAVVY?

Just like you try to limit the amount of technology your kids are subjected to throughout the day, so should you incorporate this rule into your own routine. Everyone is guilty of it; from scrolling through your phone on the commute to work when you could instead read a book; to turning on the TV at night only to look through your social media. There’s many reasons for switching off; from the mental effects such as negatively comparing your life to everyone else’s, to physical issues like eye strain, bad posture, a higher risk of obesity and poor sleep. Taking a break from all the technology that surrounds you is therefore key, putting your phone in another room for an hour or so. You should even turn off the TV in favour of talking to your partner or playing a game together, all of which will help you to relax further.