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Three Keys to Managing Your Stress Every Day
from: Karin Vibe Rheymer StewartCopyright 2006 Karin Vibe Rheymer Stewart
Stress in small doses, and linked to positive events, helps you
be more productive, active and happier. However, when stress
reaches a certain level, it starts to have adverse effects.
Adrenalin floods the body, breathing becomes shallower, your
thoughts become less clear - everything is framed in terms of
fight-or-flight responses. If this state persists for extended
periods of time, irreversible physical damage starts to happen
in your body - including the brain.
Some sources of stress you can avoid, but many you unfortunately
can't. However, you can make sure that you regularly and
actively reduce your stress level, so that you don't suffer its
adverse consequences.
The first key to stress management is good sleep. Yes, it does
make a difference: If you sleep enough, you will be able to
better handle things that come your way, and your stress
response will be muted. So make sleep one of your priorities,
and avoid late nights at work as much as possible.
The second key is to weekly make an appointment with yourself
for at least a couple hours a week, devoted to relaxation. It
can be going to the gym, practicing a sport you love, getting a
massage (on this subject, see this month's spotlight), sit down
and read an entertaining book, do some knitting, whatever works
for you. The key is that this is an activity that you enjoy,
that you practice on your own (i.e. no co-workers to talk
business while having a tennis game, no children interrupting
you while you are reading your book, etc.) and that makes you
feel refreshed once you're done.
The third key is to make sure to have mini de-stressing sessions
throughout the day. It can be as easy as taking a few minutes to
breathe deeply; stand up and do a few stretching moves; get out
and walk around the block; or use some of the de-stressing tools
on the market (see This Month's Product for examples). Ideally,
experts recommend to take a 3-to-5-minute break every hour. It
is especially important if you spend most of the day at a desk,
and your body is stressed by the mere fact of not being able to
move freely for hours in a row. I am in no way, shape or form a
proponent of smoking (I don't smoke, don't like the smell of
smoke, and definitely don't want you to suffer the side-effects
and consequences of smoking), but the cigarette breaks were good
in the sense that they provided those necessary breaks both body
and mind. So introduce your own non-smoking breaks in your day!
Now is your time to plan: Open your calendar, and figure out
when you can include an hour or two of relaxation time in your
week, every week until the end of the year. Then ask yourself
the following questions: How will you organize your breaks
during the day? When can you take a 10-minute break? Which
relaxation exercises do you want to focus on?
About the author:
Karin Vibe-Rheymer-Stewart, Ph.D., helps busy women reclaim time
and achieve work/life balance through whole-life time
management, in other words everything that affects your use of
time. She has helped numerous clients find balance and peace of
mind, through one-on-one coaching, group coaching, seminars and
talks. For free resources and to contact her, go to
http://www.superwomanrelief.com .
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