Stress Relief - Mindfulness: Is It For You?

It can be easy to rush through life without stopping to notice much.

Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing.

You can check your mood using this simple questionnaire.

Some people call this awareness "mindfulness". Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.

1. WHAT IS MINDFULNESS?

Professor Mark Williams, former director of the Oxford Mindfulness Centre, says that mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment.

"It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behavior," he says.

"An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means waking up to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.

"Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment.

"It's about allowing ourselves to see the present moment clearly. When we do that, it can positively change the way we see ourselves and our lives."

2. HOW MINDFULNESS HELPS MENTAL WELL-BEING

Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.

When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.

"Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience," says Professor Williams, "and to see how we can become entangled in that stream in ways that are not helpful.

"This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realize that thoughts are simply 'mental events' that do not have to control us.

"Most of us have issues that we find hard to let go and mindfulness can help us deal with them more productively. We can ask: 'Is trying to solve this by brooding about it helpful, or am I just getting caught up in my thoughts?'

"Awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better."

Mindfulness is recommended by the National Institute for Health and Care Excellence (NICE) as a way to prevent depression in people who have had three or more bouts of depression in the past.

3. HOW TO BE MORE MINDFUL

Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.

* Notice the everyday

"Even as we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk," says Professor Williams. "All this may sound very small, but it has huge power to interrupt the 'autopilot' mode we often engage day to day, and to give us new perspectives on life."

* Keep it regular

It can be helpful to pick a regular time – the morning journey to work or a walk at lunchtime – during which you decide to be aware of the sensations created by the world around you.

* Try something new

Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.

* Watch your thoughts

"Some people find it very difficult to practice mindfulness. As soon as they stop what they're doing, lots of thoughts and worries crowd in," says Professor Williams.

"It might be useful to remember that mindfulness isn't about making these thoughts go away, but rather about seeing them as mental events.

"Imagine standing at a bus station and seeing 'thought buses' coming and going without having to get on them and be taken away. This can be very hard at first, but with gentle persistence it is possible.

"Some people find that it is easier to cope with an over-busy mind if they are doing gentle yoga or walking."

* Name thoughts and feelings

To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: "Here’s the thought that I might fail that exam". Or, "This is anxiety".

* Free yourself from the past and future

You can practice mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realize that, for several minutes, you have been "trapped" in reliving past problems or "pre-living" future worries.

4. DIFFERENT MINDFULNESS PRACTICES

As well as practicing mindfulness in daily life, it can be helpful to set aside time for a more formal mindfulness practice.

Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander

Yoga and tai-chi can also help with developing awareness of your breathing.

5. IS MINDFULNESS HELPFUL FOR EVERYONE?

"Mindfulness isn't the answer to everything, and it's important that our enthusiasm doesn't run ahead of the evidence," says Professor Williams.

"There's encouraging evidence for its use in health, education, prisons and workplaces, but it's important to realize that research is still going on in all of these fields. Once we have the results, we'll be able to see more clearly who mindfulness is most helpful for."

Source: https://www.nhs.uk

Related Article: Stress Relief - How To Control Your Anger?

Stress Relief - How To Control Your Anger?

Anger is a normal, healthy emotion. However, it can be a problem if you find it difficult to keep it under control.

"You can control your anger, and you have a responsibility to do so," says clinical psychologist Isabel Clarke, a specialist in anger management.

1. DEALING WITH ANGER

"Everyone has a physical reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down," says Isabel.

* Recognise your anger signs

Your heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists. "If you notice these signs, get out of the situation if you’ve got a history of losing control," says Isabel.

* Count to 10

Counting to 10 gives you time to cool down so you can think more clearly and overcome the impulse to lash out.

* Breathe slowly

Breathe out for longer than you breathe in, and relax as you breathe out. "You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in," says Isabel. "This will calm you down effectively and help you think more clearly."

* Managing anger in the long-term

Once you can recognize that you’re getting angry and can calm yourself down, you can start looking at ways to control your anger more generally. 

* Exercise can help with anger

Bring down your general stress levels with exercise and relaxation. Running, walking, swimming, yoga, and meditation are just a few activities that can reduce stress. "Exercise as part of your daily life is a good way to get rid of irritation and anger," says Isabel.

* Looking after yourself may keep you calm

Make time to relax regularly, and ensure that you get enough sleep. Drugs and alcohol can make anger problems worse. "They lower inhibitions and, actually, we need inhibitions to stop us acting unacceptably when we’re angry," says Isabel.

* Get creative

Writing, making music, dancing or painting can release tension and reduce feelings of anger.

* Talk about how you feel

Discussing your feelings with a friend can be useful and can help you get a different perspective on the situation.

2. LET GO OF ANGRY THOUGHTS

"Try to let go of any unhelpful ways of thinking," says Isabel. "Thoughts such as 'It’s not fair,' or 'People like that shouldn’t be on the roads,' can make anger worse."

Thinking like this will keep you focused on whatever it is that’s making you angry. Let these thoughts go and it will be easier to calm down.

Try to avoid using phrases that include:

always (for example, "You always do that.")

never ("You never listen to me.")

should or shouldn't ("You should do what I want," or "You

shouldn't be on the roads.")

must or mustn't ("I must be on time," or "I mustn't be late.")

ought or oughtn't ("People ought to get out of my way.")

not fair

3. ANXIETY, FEAR, AND ANGER

Sometimes when people talk about "anger" what they actually mean is aggression, says Dr. James Woollard, a consultant child and adolescent psychiatrist. "Often when people experience or appear to show anger, it’s because they are also feeling fear or perceive a threat, and they are responding with a 'fight' response to this."

"Asking yourself, 'What might I be scared of?' can give you a different set of choices about how to respond," says Dr. Woollard. "You might be angry that something has not gone your way. But you may also be scared that you might be blamed or hurt as result. Recognising this might allow you to think and act differently."

"Managing your anger is as much about managing your happiness and contentment as your anger," adds Dr. Woollard. "It should be a part of developing your emotional intelligence and resilience."

Source: https://www.nhs.uk/conditions/stress-anxiety-depression

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Stress Relief - How to be happier?

In life, we deal with a lot of things, such as job, family, money, business, ... Sometimes they make you feel stress. If you're not a good stress manager, you can't get out of these things, always keep thinking about the difficulty and so that you never find the right solution to solve all your problems.

If you're stressed, whether by your job or by something more personal, the first step to feeling better is to identify the cause. Professor Cary Cooper, an occupational health expert at the University of Lancaster, says that: "In life, there's always a solution to a problem. Not taking control of the situation and doing nothing will only make your problems worse."

He says the keys to good stress management are building emotional strength, being in control of your situation, having a good social network and adopting a positive outlook.

Let's try these six tips to help you be happier, more in control, and able to cope better with life's ups and downs.

1. MANAGE YOUR STRESS LEVELS

If you have a lot of stress in your life, find ways to reduce it, such as learning a few time-management techniques or talking to your boss about changing your working hours.

Introduce regular exercise and time to yourself. These are positive changes. Taking control of your time in this way can effectively reduce stress.

If you have feelings of anxiety along with your stress, breathing techniques can help: 

- You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor. 

- Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.

- If you're lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor. 

- If you're sitting, place your arms on the chair arms. 

- If you’re sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart. 

  * Let your breath flow as deep down into your belly as is comfortable, without forcing it. 

  * Try breathing in through your nose and out through your mouth. 

  * Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first. 

  * Then, without pausing or holding your breath, let it flow out gently, counting from one to five again if you find this helpful. 

  * Keep doing this for three to five minutes. 

2. USE HUMOR AND ENJOY YOURSELF

Try to see the funny side of situations and you'll often be able to cope better. Jokes have a way of making worries seem less important.

Doing things that you enjoy is also good for your emotional wellbeing. Simple activities like watching sports with a friend, having a soak in the bath, or meeting up with friends for coffee can all improve your day.

Doing something you're good at, such as cooking or dancing, is a good way to enjoy yourself and have a sense of achievement.

Try to avoid things that seem enjoyable at the time but make you feel worse afterwards, such as drinking too much alcohol or eating junk food.

3. BOOST YOUR SELF-ESTEEM

Self-esteem is the way you feel about yourself. The best way to improve your self-esteem is to treat yourself as you would treat a valued friend, in a positive but honest way.

Notice when you're putting yourself down, such as thinking, "You're so stupid for not getting that job", and instead think, "Would I say that to my best friend?". You probably wouldn't. 

Tell yourself something positive instead, such as: "You're a bright person, you'll get the next job".

4. HAVE A HEALTHY LIFESTYLE 

* Limit your alcohol intake

When times are hard, it's tempting to drink alcohol because it "numbs" painful feelings. But it can exaggerate some feelings and make you feel angry or aggressive. It can also make you feel more depressed.

If you regularly drink more than 14 units a week, try these simple tips to help you cut down.

Fourteen units is equivalent to six pints of average-strength beer or 10 small glasses of low-strength wine. There are some ways help you to cut down alcohol:

• Make a plan: Before you start drinking, set a limit on how much you're going to drink.
• Set a budget: Only take a fixed amount of money to spend on alcohol.
• Let them know: If you let your friends and family know you're cutting down and it's important to you, you could get support from them.
• Take it a day at a time: Cut back a little each day. That way, every day you do is a success.
• Make it a smaller one: You can still enjoy a drink but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.
• Have a lower-strength drink: Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You'll find this information on the bottle.
• Stay hydrated: Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.
• Take a break: Have several drink-free days each week.

* Choose a well-balanced diet

Making healthy choices about your diet can make you feel emotionally stronger. You're doing something positive for yourself, which lifts your self-esteem.

A good diet helps your brain and body work efficiently, too. Aim to have a balanced diet that includes all the main food groups.

* Do some exercise

Even moderate exercise releases chemicals in your brain that lift your mood. It can help you sleep better, have more energy and keep your heart healthy.

Choose an exercise that you enjoy. If it helps, do it with a friend or listen to music. Adults should aim for 150 minutes a week.

* Get enough sleep

Around seven to eight hours is the average amount of sleep an adult needs for their body and mind to fully rest.

Writing a "to do" list for the next day before bed can organize your thoughts and clear your mind of any distractions.

Few people manage to stick to strict bedtime routines. This isn't much of a problem for most people, but for insomniacs, irregular sleeping hours are unhelpful.

Your routine depends on what works for you, but the most important thing is working out a routine and sticking to it.

Sleep at regular times

First of all, keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.

Most adults need between six and nine hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule.

Make sure you wind down

Winding down is a critical stage in preparing for bed. There are lots of ways to relax:

• A warm bath (not hot) will help your body reach a temperature that's ideal for rest.
• Writing "to do" lists for the next day can organize your thoughts and clear your mind of any distractions.
• Relaxation exercises, such as light yoga stretches, help to relax the muscles. Don't exercise vigorously, as it will have the opposite effect.
• Relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you.
• Reading a book or listening to the radio relaxes the mind by distracting it.

Make your bedroom sleep-friendly

Your bedroom should be a relaxing environment. Experts claim there's a strong association in people's minds between sleep and the bedroom.

However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.

Keep your bedroom just for sleep and sex (or masturbation). Unlike most vigorous physical activity, sex makes us sleepy. This has evolved in humans over thousands of years.

Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.

Fit some thick curtains if you don't have any. If you're disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.

Keep a sleep diary

It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.

If you see a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems. So taking one you've already done with you could save time.

A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medication.

5. TALK AND SHARE 

Communication is important, whether it's with a friend, family member or counselor. 

Talking things through helps you to release tension, rather than keeping it inside. It helps strengthen your relationships and connect with people.

Lots of people find talking to a counselor about things that are troubling them very helpful.

6. BUILD YOUR RESILENCE

Resilience is what allows you to cope with life's ups and downs. Making something worthwhile out of painful times helps your resilience grow.

Starting a support group to help others, or making something creative out of bad experiences by, for example, writing, painting or singing, can help you express pain and get through hard times.

• Below are five things that, according to research, can really help to boost our mental wellbeing: 
• Connect – connect with the people around you: your family, friends, colleagues and neighbors. Spend time developing these relationships. 
• Be active – you don't have to go to the gym. Take a walk, go cycling or play a game of football. Find an activity that you enjoy and make it a part of your life. 
• Keep learning – learning new skills can give you a sense of achievement and a new confidence. So why not sign up for that cooking course, start learning to play a musical instrument, or figure out how to fix your bike? 
• Give to others – even the smallest act can count, whether it's a smile, a thank you or a kind word. Larger acts, such as volunteering at your local community center, can improve your mental wellbeing and help you build new social networks. 
• Be mindful – be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness". It can positively change the way you feel about life and how you approach challenges.

Source: https://www.nhs.uk/conditions/stress-anxiety-depression

Tag: stress relief, how to reduce stress, anxiety, depression, natural stress relief, how to be happier

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