Strategies for Stress-Free Living

You have got the pieces, now it’s time to put it all together so you have a complete Mind and Body Maintenance Programme.  Just as you might spend 30 minutes a day taking care of your body by exercising, it’s important to take care of your mind too!

Here’s where it’s a good idea to focus:

1. Relaxation is the key.  Have you arrived at that place where you are doing something relaxing every day?  It doesn’t have to be a big thing.  For me, I make lip balms.  I absolutely love it and I feel relaxed whenever I put them on. 
2. Give your mind a mini break.  You don’t need to carry around an endless list of problems.  Put them in the suitcase so you can deal with them when you feel ready.  Carrying them around with you won’t solve your problems, it will just wear you out!
3. Where are you keeping your tension?  Check in with your body every day to strengthen that mind and body connection.
4. When you find a tense area, get that tension out.  You can use creative visualisation exercises, like the ones in my programme, Reduce Your Stress – Your 7-Day Turnaround Programme.  Or try out some body therapies or ayurvedic therapies such as shirodhara (tension melts from your mind as soothing warm oil is poured over your forehead).
5. Notice your triggers.  How does your body feel before you get stressed?
6. Catch those trigger thoughts by noticing how you are feeling.  Change those thoughts and you stop stress at its source.
7. Build in helpful rituals.  Check out your relationships.  Who can you talk to?  How do you problem solve or share issues?  Monitor your food and fluid intake.  Check out my special report on stress busting foods for more information on this one.

We are not here to have no stress.  We are here to learn and to grow.  Learning and growing involves short bursts of stress and challenge, followed by down-time where we relax, regenerate and integrate.  Not learning is a stress in itself.  Leaping from one stress to another stress is chronic stress and really is not helpful. 

The trick is to make sure that you are not chronically stressed - that’s when you wear yourself out and create or exacerbate health issues. 

By building in these tools and strategies, you can enjoy stress-free living.

Tags: Focus and Meaning, Reduce Your Stress Programme, Relaxation, Stress Related Illness by Tracy
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Today we are focussing on where you keep stress in your body.  Regardless of how you get through a stressful situation or series of stressful situations if you are chronically stressed, the effects of it will get stored in your body somewhere.  We perceive it as pressure which gradually builds up in your body.  That’s one of the most insidious things about stress, it sneaks up on you gradually and quietly until one day it’s all a bit too much and we find ourselves with constant headaches, in floods of tears without really knowing why or with gut disorders such as Irritable Bowel Syndrome – they are all ways in which our mind is trying to get our attention, encouraging us to modify our behaviour so your body can get on with what is does best – regeneration and repair.

So why does understanding where you keep your stress help so much?  If you know how stressed you are, you can take action and repair what has been done, modify your lifestyle (even temperarily) so your mind has the space it needs to sort your body out.  One of the ways of doing that is by assembling your body map (instructions are on page 42 of the book, Reduce Your Stress – Your 7-Day Turnaround Programme: visit the shop at www.TurquoiseRay.com to get your copy). 

You can also do a quick body scan by becoming aware of each part of your body.  Ask yourself:

• how do my feet feel?
• how do my legs feel?
• how does my back feel?
• how does my stomach feel?
• how does my chest feel?
• how does my throat feel?
• how do my neck, shoulders and arms feel?
• how does my head feel?
• how does my face and jaw feel?

Note wherever you find tension, and give yourself the instruction for that part to relax.  For example, back relax.  Keep doing this exercise and you will feel your body relax, even if it’s just a little bit.  The more often you do this, the more your body will respond and the easier you will find it to relax your body on command.  Remember Day 1?  Relaxation is the antidote to stress.

By taking time to get the tension out of your body, building in relaxation and letting go of the things that are worrying you, you can live a stress-free life!

Tags: Focus and Meaning, Reduce Your Stress Programme, Relaxation by Tracy
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So, how did day 1 go?  What did you do that really relaxed you?  What did you remember that you used to love to do but haven’t done for ages?

I was walking along the road on the way to the post office when I noticed the most beautiful Crab Apple tree growing out onto the footpath.  It’s branches were heavy with blossom.  I stopped and gazed in amazement at its beauty.  The perfectness of its five petals, the pale lemon stamen emerging from the white petals.  Very enticing if you are a bee!

As I stood there, enjoying the sight and smell of those beautiful blossoms, I felt myself relax – physically, emotionally, mentally.  Rather than rushing to the post office, I ambled along with a smile on my face and the memory of that beautiful aroma in my nostrils. 

Thinking back on today, it’s as if I’m standing under that wonderful tree right now!

Tags: Reduce Your Stress Programme, Relaxation by Tracy
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How stressed are you right now?  It’s important to know where you are right now so you can work out where you want to get to.  I love this quote by John Schaar:

“The future is not some place we are going, but one we are creating.

The paths are not to be found, but made.

And the activity of making them changes both the maker and their destination.”

And that’s what the next 7 days are about.  Making those paths so we come out of this short journey a little more relaxed, a little less stressed but more importantly aware of our stress triggers so that we don’t keep reacting to stress triggers in the same way (or better still, changing so that they no longer trigger our stress).

Ok, so this programme is a layered approach to beating stress.  Today’s about laying down the foundations.  Check out Day 1 in the book so you know exactly what stress is and isn’t.  It’s important to be aware because you can use this knowledge to stop stress at its source.

So what’s the foundation for a stress-free life?  It’s all about being relaxed.  My tai chi teacher used to say a stressed man walks a stressed mile and a relaxed man walks a relaxed mile.  But, when you are walking that mile, how relaxed (or not) you are, determines the physiological response that is running your body.  Stress is an inflammatory response.  Relaxation is the antidote.  Today is all about relaxation.  It’s fundamental to stress relief.  That’s why my book starts with a relaxation exercise.

So, here’s my question for you?  What do you do to relax?  If you can’t remember, think about what you used to do for fun when you were little and work forwards from there.  Now is the time to build something relaxing into today.  It doesn’t have to be a big thing.  Maybe you like to watch the birds in the trees, walk through the park on your way to work and take in the beautiful spring flowers. 

Do something relaxing today.

Tags: Emotional Stress, Focus and Meaning, Reduce Your Stress Programme, Relaxation by Tracy
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Join me on a 7-day de-stress detox, starting tomorrow, Monday 27 April 2009. 

What will be doing during our 7-days together?

You will learn the secrets of stress-free stress management. I will share tools, tips and strategies on how to relax even when you’re under pressure, you will discover your unique stress pattern and how you can use this to reduce stress. We will also look at the role your mind plays in the stress equation and use this knowledge to stop stress at its source. I promise you this works. In 7 days you will feel calm, relaxed and back in the driving seat.
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The Spring Clean starts on Monday 27 April and lasts for 7 days.
To make the most of our time together, you will need your own copy of Reduce Your Stress – Your 7-Day Turnaround Programme.

Reduce Your Stress – Your 7-Day Turnaround Programme is normally £29.99 but for the next 7 days you can purchase it here for £24.99 by entering code SD0409 once you get to the shopping cart part.

Order now to receive:
    your very own copy of Reduce Your Stress – Your 7-Day Turnaround Programme
+ a Special Report on Stress-Busting Foods
+ a Bonus Track that will help you start each day relaxed, rejuventated and with a sense of purpose
+ Discover the 3 Best-Kept Secrets to a Stress-Free Life delivered live at the Mind Body and Soul Exhibition
+ daily email and blog support.

This package normally retails for £69.99 but I’m giving it to you for just £24.99 when you visit the shop and enter the special code SD0409.

Please hurry! This offer lasts for just 7 Days.

Tags: Emotional Stress, Reduce Your Stress Programme, Relaxation by Tracy
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Saturday 10 January from 5pm to 6 pm at the Lewes Wellbeing Festival

Learn exactly what stress is and how your mind and body works together to kick off and close down the stress response.

Discover how you can use this power to reduce your stress and eliminate tension from your body.

Tracy is recognised as a leading expert on reducing work-related and financial stress. Originally from New Zealand, Tracy trained with the Association of Stress Therapists and qualified as a Stress Therapist in 2001. As a Chartered Accountant, with over 20-years Commercial and Programme Management experience with blue chip companies, Tracy is passionate about sharing practical strategies for helping people reduce their levels of stress, enjoy what they do and experience work-life balance.

 http://www.starcommunities.com/lewesworkshops.htm

Tags: Emotional Stress, Focus and Meaning, Relaxation, Stress FAQ, Uncategorized by Tracy
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If this time of year brings to mind the joyful happiness and tingly feelings brought forth at the conclusion of the holiday classic “It’s a Wonderful Life,” then a big let-down may be in store, according to a University of Missouri-Columbia psychology expert. In fact, high expectations can be the first step on the road to a stressful holiday season.

“The notion that everything should be so wonderful and perfect during the holiday season is unrealistic,” said Laurie Mintz, associate professor of educational, school and counseling psychology in the MU College of Education. “Don’t expect an abysmal holiday, but do have realistic expectations. Hopefully, there will be joyful moments, but also anticipate ups and downs.”

Buying gifts can be a stressful task emotionally and financially. Mintz says meaningful gifts—such as home-baked cookies or a coupon for an evening of babysitting—don’t have to break the bank. Try to start a system with relatives in which everyone shops for one another’s gifts.

“If you buy a gift for your niece every year and your sister buys one for your child, talk to your sister about each of you purchasing an extra gift for your own children in the same price range while you are both out shopping. Trade the gifts, and your shopping for each other’s children is done,” Mintz said.

Often, people struggle to think of an idea for someone, but this approach ensures people receive a gift they like, and it makes shopping easier and less time consuming.

“Check your list and ask if there are people you are buying gifts for that you can let go,” Mintz suggests. “Be brave enough to approach the topic with people. Perhaps ask a few friends if they would be open to putting a stop to the mutual gift exchanges. Most likely, you will find that it eases their burden too. A good friendship all year long is really the best gift anyway.”

Have realistic expectations when it comes to spending time with family. It is important to find a balance between family connections and individual boundaries. Mintz says people often struggle between doing what they are “supposed to” and doing what they want to do. She suggests clearly communicating decisions about where to spend the holiday time and letting family members know the process used to determine the decision. Be honest about feeling torn. If serious issues exist, seek therapy to work through feelings and emotions in advance to be better able to deal with whatever issues may arise during the holidays.

The lack of time or the “holiday crunch” is often a great source of stress for many people. Mintz says people often try to stretch themselves too thin by attending everything they are invited to. It’s okay to say no and choose fewer events to attend. This allows people to slow down and enjoy each event. Another source of stress, especially for women, is the plethora of holiday food available throughout November and December.

“This is where self-care comes in,” Mintz said. “Exercise should be a part of everyone’s routine all year, and it is especially important not to let it go during the holiday season. It actually decreases stress in the long run. The people who say they do not have time to exercise are the ones who need it the most.”

There is a big difference between being selfish and self-care, according to Mintz. She says by taking care of oneself, everyone benefits because people are happier, healthier and will live longer.

“Stop comparing yourself to everyone around you,” Mintz said. “It always seems like everyone else is handling the season better than you, but that is only because everyone puts on their happy face in front of others. Slow down and talk to people; you will find that they are stressed too, and just sharing thoughts and feelings with others may make you feel better.”

Source: Source: University of Missouri Physorg.com

Tags: Emotional Stress, Financial Stress, Relaxation, Uncategorized by Tracy
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Go to your well of inspiration often.  Do you know where to find the well of inspiration that feeds you?   For me it’s being beside the sea. Whenever I’m near the sea, I feel my body lift up and my soul soar. I’m creative and reflective. Everything has an easiness to it.  It’s easy to forget in this busy world, that we are creative beings.  As the composer and musician, Duke Ellington, said, ‘I merely take the energy it takes to pout and wrote some blues’.  Sometimes we need to take time out, listen to the seagulls or the quiet voice inside and ask what it is that we need to do, right now, to feed our souls. 

Stress comes from always rushing.  Always being on alert, never resting.  You see, the body is finely tuned for dealing with emergencies but it also needs to be given time to recover from those emergencies.  To regroup, reflect and bring everything back into balance.  Let me explain.  When we were hunters and gathers, wandering through the forest and we come across a sabre-toothed tiger, we would make a decision as to whether or not this tiger was a threat.  If we decided it was a threat, then we would either fight the tiger or we would run away.  But once we had done that, we would rest and digest.  The next day, when we were traveling through the forest, we might come across another threat.  Once more we could choose to fight or run away, and then return to that restful state of rest and digest. 

The stress response is normal and natural.  It’s what kept us alive when we were hunters and gatherers.  But here is the trick, in modern day living we do not tend to rest; we tend to go from one stress to another stress to another stress.  In effect, we are stacking different stresses on top of each other, making it worse and worse and making it harder for the body to recover.  The body has negative feedback loops that help us to move between fight or flight, and rest and digest.  The difference is today we are always stressed; we are not taking the time to rest and digest.

So take the time to feed your soul.  Build in some rest and digest time.  Visit your well of inspiration.  As Virginia Woolf once said, ‘Odd how the creative power at once brings the whole universe to order.’

Tags: Emotional Stress, Focus and Meaning, Relaxation by Tracy
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Wednesday 7 November 2007 is National Stress Awareness Day

In recognition of this day, I will be hosting a free teleseminar looking at exactly what stress is, how it affects your body and discussing some ways in which you can reduce your stress.

 To register for this free teleseminar, please click on the link Reduce Your Stress

Tags: Emotional Stress, Exam Stress, Financial Stress, Focus and Meaning, Relaxation, Stress FAQ, Stress Related Illness, Work-Related Stress by Tracy
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There are many types of stress – competitive stress is one of them.  The amazing thing is that your body will tell you when it’s feeling a bit stressed so that you can take action to work with that stress and then support your body back to a balanced state.  I was interested to read the recent interview with Jonny Wilkinson where he talked about the feedback he was getting during a pretty intense time. 

 Jonny said, “You can feel and see your shirt moving with your heartbeat.  You might not look nervous but it isn’t like that.”  I must admit, there were times during Saturday’s game where I could feel my heartbeat too!  He mentioned that he was so nervous the night before that he only got an hour’s sleep.  Wow!  I wish I can I could perform at that level on one hour’s sleep.  “I wonder if there’s a medical reason, the toxins of anxiety and nerves, because the next day I felt hungover; regardless of how I sleep.”  “I wake up feeling sick.  I lie in bed feeling sick in the stomach, my head aching.”  Again, great examples of biofeedback that may arise when we feel stressed.

I meet this collection of symptoms a lot.  Ok, my clients may not be engaged in performing miracles on the rugby field in front of millions of people, but this set of symptoms is very common when people are engaged in stressful situations, especially situations where they are not in a position to show that they are stressed. 

So what can you do?  The first thing to remember is that stress is a normal, natural reaction that manifests itself as physiological changes in the body and specific emotional responses.   Even rugby superheroes occasionally experience it!  The trick is becoming aware of your stress and then giving your body an opportunity to rebalance.  It’s also worth checking in with the meaning that you are giving to a particular situation.  By changing the meaning, you can stop it from being a cause of stress.

Tags: Emotional Stress, Focus and Meaning, Relaxation, Stress FAQ by Tracy
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