Continued….. Read Part 1 of Stress Reduction Tips by Petrea King here.
A tranquil spot at the Quest for Life Centre
8. Live in the present.
Wherever you are, be there! The past cannot be undone. Many of the things that we think will happen never do. The present is full of possibility and potential. When we are stressed, our view of the world shrinks and solutions seem to evade us. Planning and evaluating are very important. Much of our stress comes from the worry of what might happen in the future or the regrets of the past. A good day’s worry is far more exhausting than a good day with an axe. When we’ve had a good day with an axe we fall into bed and sleep like a baby. When we’ve spent a day worrying, we twitch all night and sleep is illusive. If you need to forgive yourself or others in order to release yourself from the past then learn from the experience, forgive and move on with greater knowledge and understanding.
Dealing with the past
A reaction to disappointing previous performance is best handled in three stages. First, on the emotional level, it may be necessary to experience the anger or frustration. If the emotion is a negative one, the second stage is reaching an acceptance of the performance and “letting go.” Finally, you should evaluate what you’ve learned from the experience.
Dreading the future
Catastrophic expectations of what you will do, or what will happen in the future can be harnessed as well. One way is to imagine the same situation happening to a friend. Since you can be more objective when you are not involved, this may help you recognise that your fears are exaggerated and that positive results are also possible.
Focusing on the present: It’s possible to bring yourself into the present by focusing on the information currently coming to you through your five senses. Your body is always in the present whereas the mind jumps ahead into the future or focuses on things from the past. By bringing the attention of your mind to the experiences of your body, you automatically bring your awareness into the present moment. What do you see? Hear? Smell? Taste? Touch? This is a helpful reminder that NOW is.
9. Exercise.
Exercising for 40 minutes can reduce stress levels for up to three hours. Find regular and enjoyable exercise, which can be realistically incorporated into your week. Four or five times a week is a good goal to aim for.
10. Breathe deeply.
Before a potentially stressful encounter or complex meeting, stop, bring yourself into the present moment and breathe! A few long slow deep breaths, breathing in through your nose and out through your mouth will help you release any anticipatory tension. Breathe in relaxation, breathe out stress. To stop tension from building up throughout your working day, stop regularly, bring your focus back to the present by connecting with the senses of your body and take half a dozen long slow deep breaths. Leave aside the tensions of the past and focus once more upon the job at hand.
11. Learn to relax.
Familiarity with progressive relaxation techniques helps us to recognise when we are becoming stressed. Having the ability to physically unwind is the first step to letting go mental tension. Regular use of a good relaxation tape will take the stress out of learning the technique!
12. Learn to meditate.
Learning to meditate can be the next simple step in relaxing the mind so that it becomes quieter. With a quiet and focused mind our intuition, inspiration and imagination become more readily accessible. Meditation need have no religious association though many people feel they become more spiritually alive when they meditate regularly. Meditation is one of the greatest tools for improving clarity, concentration and memory and for achieving mastery over our lives.
13. Have a purpose.
Get passionate about something! Learn to recognise and fulfil your purpose. If we are engaged in activities and relationships that are nurturing and fulfilling to us, we are less likely to find them stressful. When we feel passionate and enthusiastic about something we can speak from a real sense of authentic genuineness. Nothing beats authenticity.
14. Take care of your body.
A healthy mind in a healthy body gives us the best chance of accomplishing our purpose. Increase your fibre intake by including plenty of fruit, vegetables, legumes and cereals. Reduce your intake of red meat to once or twice a week and replace it with seafood or chicken. Maintain your ideal body weight. Cutting back on fatty food will lower your total cholesterol and help you lose weight. Have at least two alcohol- free days a week. Stop smoking. Get adequate good quality rest and sleep.
Petrea King
N.D., D.R.M., D.B.M., Dip Cl. Hyp., I.Y.T.A.
Petrea King is a well-known author, inspirational speaker, counsellor and workshop leader. She has practiced many forms of meditation since the age of seventeen and she is also qualified as a naturopath, herbalist, hypnotherapist, yoga and meditation teacher.
In 1983 Petrea was diagnosed with acute myeloid leukaemia and was not expected to live. Meditation and the integration of past traumatic experiences became paramount in her recovery, much of which was spent in a monastery near Assisi in Italy.
Since then, Petrea has counselled individually or through residential programs more than 60,000 people living with life-challenging illnesses, grief, loss, trauma and tragedy. Petrea sees crisis as a catalyst for spiritual growth and understanding and as an opportunity for healing and peace.
Petrea has received the Advance Australia Award and the Centenary Medal for her contribution to the community. She has been nominated for Australian of the Year in each year since 2004.
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