10 Tips for Reducing Stress
by Susan Tate

If I had one thing to do over, it would be to schedule more time to take care of me. That simple act would have decreased my stress considerably. I’ve finally learned (now that I am a grandmother) I am much better able to care for others when I have cared for myself first. Is this true for you?

Whether you live alone or with others, it is important to take time to replenish yourself and revel in relaxation rather that stew in stress. But how do we extract ourselves from the stresses of daily life to even GET to the possibility of reveling in relaxation? I’m going to give you some suggestions. Pick one or two to add to your wellness practices now and add others gently in the times that follow.

1. Awaken with ease

Does your alarm clock jolt you from the serenity of sleep? Harsh buzzing noises can ignite the fight or flight response within, sending cortisol into your digestive system—NOT a good way to start your day! Cortisol is a hormone often referred to as the "stress hormone" since it is involved in the response to stress. It increases blood pressure, raises blood sugar levels and has an immunosuppressive action. One way to reduce stress from the moment you wake is to choose a pleasing alarm clock.

There are many alarm options these days, including clocks that can awaken you with music, sunrise simulators, nature sounds, aromatherapy or my personal favorite, a digitally reproduced recording of a Tibetan gong bowl.

2. Meditate and/or pray

Plugging in five minutes of quiet meditation or prayer right after you awaken has the ability to profoundly affect the direction of your day. Fifteen minutes is even better, but starting with five minutes will create amazing results. You can do this before getting out of bed or find a place where you can sit quietly without being disturbed. If other family members require your attention at this time of day, set aside some time during the day when you can just pause. It’s cheaper than a latte and can be deeply satisfying. (Or you could totally enjoy your morning coffee as a meditation dessert!)

3. Eat a nourishing breakfast

It’s so easy to grab the first “meal” of the day on the run or even wait until mid-morning to gulp down a muffin while you stand by the sink or sit in front of your computer. There’s a reason breakfast is known to be the most important meal of the day. It breaks the “fast” from dinner and is absolutely crucial in providing essential nutrients for your day. If you don’t eat breakfast, that cortisol kicks in and your body thinks it’s starving. Then, when you eat at lunch time, your stomach still isn’t ready to digest your food because the cortisol is supporting your stressful fight or flight mode by preparing the body to be chased by a bear (or a grumpy boss). So, your lunch just hangs out in your stomach for an extra amount of time and eventually creates extra pounds around your middle causing more stress. We don’t let our car get to empty before we re-fuel. It’s equally important to keep our body’s fuel supply steady for our best running condition and to reduce stress.

4. Take high quality supplements

Supporting our cells with vitamins and minerals is crucial these days. The American Medical Association (AMA), previously saying little about the need for vitamins, now encourages daily supplementation with a multivitamin. When we nourish our cells at the most basic level, we give our bodies the opportunity to thrive, increase our ability to handle the daily stressors of life and control damage produced by free radicals.

Even if we eat all organically grown food, it is still important to supplement. Our soil has been depleted of its original richness and toxins have invaded our environment. My grandparents didn’t need to supplement but today it’s a different world.
 
It’s important to note that all vitamins are not alike. I’d be happy to provide recommendations. Feel free to e-mail me: susan@wawellness.com.

5. Be in the present

Living in the present moment is a glorious—yet sometimes challenging—concept. Many of us spend endless hours worrying about the future or fretting about the past. Why not stop for a moment and notice all the great things going on in your life this second? Notice your breath, your heartbeat and your senses. It’s an easy way to settle into this very moment.

The present really is a gift you give yourself. When we let the concerns of the past or fears of the future enter into this precious second, we create stress. Stop. Breathe in. Breathe out. Be.

6. Provide service

When we provide service to others, we also support ourselves. Being of service is a real stress buster, if we are doing things we love, in a passionate way and without expectation of return. I have a little Post-it note on my computer that says, “What do you have for me to do today God? How can I be of service?” It is a guide for each conversation and each task I assume.

Engaging in providing service doesn’t mean I “help” people, because that would put me on a higher plane and others below me. Rather, I offer service from a realization of oneness, as a fellow human traveler offering the best of who I am at this moment. It doesn’t mean giving advice or telling people how they can make their life better. It may simply mean listening, being fully present, to what someone is saying. Service may mean sharing your music, art or other talents with others. It may mean volunteering or working in a soup kitchen. It may mean working as a grocery clerk and offering a kind word to someone who appears off center. It may mean being all that you are, in whatever work you do, so that you can make a difference in this world. Provide service, release stress!

7. Seek pleasure

Be a pleasure-seeking arrow, always on the lookout for a great, joyful target. Awaken with pleasure, work with pleasure, love with pleasure, pray with pleasure, provide service with pleasure, work out with pleasure, eat with pleasure, breathe with pleasure. Or, you could concentrate on searching for things that aggravate you or cause tension and stress. It’s your choice.

8. Breathe

Taking three breaths before you begin to eat is quite a simple stress buster. It relaxes the digestive system, so you can better receive the food you are feeding your body. Are you feeling tense when stuck in traffic? Come back home to your breath. Breathing in—and breathing out. Getting ready for an important meeting or potentially challenging conversation? Breathe. Our breath is such a treasure if we choose to simply call upon it with mindfulness and awareness.

9. Tell the people you love that you love them

We can do this in person, on the phone, in e-mail, on Facebook or send a silent message to a special heart. I often “send love” to someone’s soul when I believe he or she can access it there easier than through words.

Be sure to be unattached to any expectation of reciprocation, as that can add stress rather than dispel it. Love is a vital nutrient that can gently melt away the stressors that sometimes surround us. Don’t forget to send some loving messages to yourself too!

And out of the mouths of babes: “You really shouldn’t say ‘I love you’ unless you mean it. But if you mean it, you should say it a lot. People forget.” (Jessica, age 8.)

10. Be grateful

Calling attention to gratitude is a magical tool for reducing stress. When we call to mind the things we are grateful for, we may discover that the dramas of life are temporarily placed aside, the loneliness is put on hold, the fear dissipates and our focus rests on extraordinarily simple pleasures. Nighttime is a great time to bless the day with thoughts of gratitude.

Feel free to take a moment and think of just one thing you are grateful for right now. I am grateful that you took time to read this Well Being Newsletter. Thank you!