Is Stress Keeping You Up At Night

Is Stress Keeping You Up At Night

What keeps Americans awake at​ night? While for some it​ may have been too much pizza,​ for most business people today,​ especially entrepreneurs,​ managers,​ and executives,​ it’s stress. There’s just too much to​ do,​ and not enough time to​ do it. the​ result of​ the​ hyped-up business climate we live in​ today is​ a​ population that’s dependent on​ medication and drugs to​ sleep and get through the​ day. These only serve to​ increase the​ devastating effects of​ stress on​ our lives.

The Centers for Disease Control and Prevention estimates that 60% to​ 70% of​ all disease and illness is​ stress-related. Add to​ that the​ fact that an​ estimated 75% to​ 90% of​ visits to​ physicians are stress-related,​ and there’s good reason the​ drug companies are having a​ field day. This really isn’t necessary. There is​ so much good information and knowledge about stress and stress reduction to​ get all stressed out over stress!

These are the​ top nine stress busters that I teach all my clients which help them dramatically reduce stress and improve the​ quality of​ their sleep.

1. Mindful Awareness of​ Thoughts and Beliefs - Become aware of​ what you​ are thinking and feeling during the​ day. Are your thoughts negative,​ fearful or​ limiting? Do you​ worry about everything: money,​ health,​ and relationships? if​ you​ are thinking negative thoughts,​ you​ are attracting into your life negative people and unhelpful situations. you​ are doing the​ very thing you​ do not want to​ do. Try to​ “let go” of​ the​ thought and replace it​ with a​ positive belief or​ image.
2. Visualization - Clinical evidence shows that physical changes clearly happen when people practice imagery regularly. Creating a​ mental image in​ your mind is​ a​ very powerful practice to​ use in​ the​ morning when you​ get up and at​ night before you​ go to​ sleep. Start by relaxing with music or​ in​ silence and create an​ image of​ a​ peaceful place. Then envision in​ your mind what you​ want to​ happen. “I am totally relaxed,​ I will wake-up with the​ solution to​ my problem,​ I will sleep soundly all night.” if​ you​ practice this technique frequently,​ you​ can instill these messages into your subconscious mind and activate the​ relaxation response anytime you​ want.
3. Meditation - Mediating before bedtime for ten to​ twenty minutes can be very helpful for reducing stress and promoting sounder sleep.
Sit quietly in​ a​ comfortable chair,​ close your eyes and breathe deeply. Focus on​ your breath; relax your chest and body. When your mind wanders and you​ find yourself lost in​ other thoughts,​ let the​ emotion or​ thoughts go and return your focus to​ your breathing. This practice works quickly to​ reduce stress and rebalance your body. Continue for at​ least ten minutes or​ until you​ feel drowsy.

4.Purchase the​ Best of​ Stress Management Kit -A ten-week multimedia course to​ help reduce stress,​ anxiety,​ promote relaxation,​ improve mood,​ lower blood pressure and much more. This course is​ based on​ the​ Center for Mind-Body Medicine’s world-renowned professional training program. it​ features James Gordon,​ Joan Borysenko,​ and other leading experts in​ mind-body relaxation and stress-reduction techniques.

5. Exercise,​ Exercise,​ Exercise
It’s a​ great way to​ release tension and fortify ourselves against the​ physical effects of​ stress. Engage in​ aerobic activity; take a​ walk,​ run or​ swim. Try a​ new,​ fun exercise such as​ NIA,​ belly-dancing or​ boxing. Exercising in​ the​ evening,​ however can be counter-productive,​ particularly if​ the​ exercise is​ vigorous.

6. Laugher and Fun
Laughter is​ one of​ the​ healthiest antidotes to​ stress. Take yourself lightly and your work seriously. When we laugh or​ even smile,​ blood flow to​ the​ brain is​ increased,​ endorphins are released,​ and levels of​ stress hormones drop. Start to​ notice how often you​ smile. People who experience joy,​ fun and laughter sleep well.

7. Diaphragmatic Breathing - the​ following exercises make use of​ the​ breath and can enhance the​ ability to​ fall asleep due to​ their calming effect.
Put one hand on​ your abdomen and close your eyes. Take a​ deep breath in​ through your nose and expel it​ slowly and completely through your mouth. you​ will feel your belly flatten. Exhale fully,​ drawing in​ your abdomen. at​ the​ end of​ each third exhalation,​ hold your breath for as​ long as​ you​ can. Then repeat the​ process two or​ three times,​ or​ until you​ feel sleepy.

8. Take Action - Rather than worry,​ re-live the​ situation over and over or​ spend sleepless nights thinking about the​ consequences,​ take some action to​ move the​ issue forward. Talk to​ a​ friend,​ get a​ therapist,​ journal… just do something. Procrastination weakens productivity,​ compounds your anxiety and causes the​ stressful side-effects of​ guilt,​ anger and low self-esteem.

9. Get Serious- Hire a​ coach who specializes in​ stress reduction and mind-body coaching. Develop a​ blueprint for lifestyle change,​ set goals,​ have accountability and make the​ health lifestyle changes you​ have always wanted.

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