13 Things to do to Let go of Stress

13 Things to do to Let go of Stress

Turn stress into positive energy!

We all experience stress and frustrations every day, the childminder rings in sick as you’re about to leave for work, stroppy clients or colleagues pouncing on you the minute you walk into the office or the kids trashing their clothes just as you’re about to leave the house for the school run…

Everyone’s stresses are different of course and we all have different levels; We all know the effects stress can have on our lives and our health, it’s been well documented and many of us will take measures to help reduce our stress – meditation, gym workouts, art classes – generally making sure we create relaxing ‘me’ time.

However, channeled correctly, stress can actually be good for you!  Yes, honestly! Research shows that when short bursts of stress end, your body automatically goes into repair mode which in turn boosts your immunity…. I am of course talking about short, everyday stresses here and not long-term stress often caused by ongoing problems, divorce, bereavement etc. I’ve highlighted a few tips to help you deal with short-term stress and so maximise the health benefits it can bring.

  1. MOTIVATIONYou are far more likely to deal with stress if you focus on the outcome… your boss may be driving you nuts at the same time as you may be trying to buy your dream home… positive thinking along the lines of ‘I work to pay my mortgage so I can enjoy my lovely house’ will help you to cope with the work stress… it’s a means to an end!
  2. RELAXNothing new here – we all know it… counter stress with taking time out to relax – massage, sports, reading, coffee with a friend…. they all help keep the balance.
  3. CHOICESBeing forced into doing something is stressful in itself so it’s essential to turn what has to be done into a choice… ‘I choose to tackle money worries by planning so I can enjoy a less stressful life’.
  4. EXERCISERelease those happy endorphins by destressing through physical activity…. you’ll eat better, sleep better and have more energy in reserve for whatever challenges come your way.
  5. DON’T MULTITASK!Scattered thoughts drain your brain! When you do one thing, both halves of your brain spring into action. When you attempt two things, each side of your brain takes a task, but try and do three things at once and your brain loses focus.
  6. BREATHE!Take five minutes out from your busy schedule or a stressful situation to sit in a quiet room and breathe deeply and slowly. You’ll be amazed at what a difference it can make!
  7. LIST YOUR ACHIEVEMENTSWhen you feel you’re not getting anywhere, write a list of things you HAVE achieved… you will surprise yourself and be less likely to beat yourself up for not getting through a ‘to do’ list!
  8. 90 MINS AT A TIMEWe are human – we are not robots! We are designed to work in short focused bursts than to keep going endlessly all day… stick to 90-minute slots and then take a short break, take a deep breath, visit the loo or grab a cuppa.
  9. SHOUT IT OUT!Take yourself away from a situation and have a good old shout! Anger releases blood flow to the brain and releases positive emotions… this is NOT the same as venting your anger at someone else!
  10. MUSICIn the movies, the hero always acts to some motivating music… no reason why you can’t do the same when you need to get something done! Calm, tranquil music is also soothing when you have a few minutes to unwind.
  11. STRESS CALENDARIf you feel that your stress is ongoing, at the end of each day score out of ten how much it’s affecting you… if the score is five or more for over two days, it may be time to seek help from outside or take time out.
  12. MAKE A BREAK BETWEEN HOME AND WORKHard as it may be, it is important to try and separate home and work… try stopping off at the park for ten minutes on your way home and give your brain a chance to wind down before walking through your front door.
  13. LET IT GOSometimes we have to accept that some of the stresses in our lives simply cannot be turned into a positive… this is when you need to make plans to change your situation to reduce the stress or simply accept you can’t solve a problem and let it go.

As I’ve already said, the tips outlined here are great strategies to help you deal with the irritations and stresses of day to day life… if these do not help or your stress is caused by something out of your control and that is ongoing, it may be time to seek outside help. Your GP is often the first port of call, a trusted friend whose judgement you value or maybe this is a time to consider hypnotherapy. By tapping into your subconscious in a deeply relaxed state, I can help you get to the root of your problem and help you find solutions and a way forward. Call me for a no-obligation, free consultation to see how hypnotherapy can help you to enjoy a stress-free life.

10 SYMPTOMS OF DEPRESSION

10 SYMPTOMS OF DEPRESSION

Last week’s blog covered “What is depression”.  In this article, we look at the symptoms.  As already stated previously “major depression” is different from “low mood”. We may all at some time experience some of the symptoms shown below.  However, if you have more than 3 of them at any one time and they last for 2 or more weeks then it is likely that you do have major depression and need help.

The list below of the symptoms of depression is not exclusive and you may notice other feelings or actions that indicate that you are suffering and need support.  The first port of call should always be your GP; following that you may want to seek other complimentary help such as Cognitive Behavioural Therapy or Hypnosis.

Symptoms of Depression

Below are things people who are classed as depressed say how they feel or act:

  1. Feelings of helplessness and hopelessness. A dark and glum attitude, feeling that nothing will ever get brighter and there’s nothing you can personally do to feel better.
  2. A failure to participate in activities. No interest in things you used to enjoy for example meeting friends socially, partaking in hobbies or losing your ability to enjoy sex or to feel happiness in anything.
  3. Appetite or weight changes. Losing pounds or gaining them without trying -a change either way of more than 5% in a month.  Not bothering to cook for yourself or eat.
  4. Sleep changes. Finding it hard to get to sleep; waking up throughout the night, or waking in the early hours of the morning. On the contrary, you may sleep much more than you used to. This is a sign of avoidance, i.e. you do not have to face your gloom and despair when you are asleep.
  5. Anger or irritability. Feeling worked up, restless, or even aggressive. Your patience is low, your temper short, and everything and everyone gets on your nerves.
  6. Loss of energy. Feeling tired, lethargic, and exhausted. Your entire body may feel heavy, and even small jobs make you feel fatigued or take ages to complete.
  7. Critical-self. Putting ourselves down, self-criticism, blaming ourselves for events or situations that are not (totally) our responsibility. Not feeling worthwhile and having no belief in our abilities.
  8. Irresponsible behaviour. You engage in escapist behaviour such as substance abuse, compulsive gambling, and reckless driving, over drinking or dangerous sports.
  9. Concentration problems. Trouble focusing, making decisions, or remembering things.
  10. Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.

Other things depressed people may say include “I do everything slowly”, “I feel sad, depressed and unhappy”. “I feel empty, more dead than alive”, I have stopped caring about how I look”, “I have crying spells or cannot stop crying”.

In Part 3 next week, we will discover the possible causes of depression.

As I said earlier your first port of call should always be your GP.  Following that if you would like additional complimentary help then do call Leigh on 01908 265410; or e-mail leigh@setyourmindfree.co.uk, you are welcome to come along for a free 30-minute initial consultation. 

For further information visit www.setyourmindfree.co.uk

What is Depression

What is Depression

Do you know what Depression means?

Lots of people experience the symptoms of depression (see Part 2 next week).  They may start to wonder if there is something wrong with them and ask themselves if they are going mad!  It is not helpful if others say “just pull yourself together” as obviously you would if you could.

1 in 4 people in the UK suffer from a form of mental ill health.  This should be seen in the same context as the number of people who suffer from asthma or diabetes.  There is help for depression that involves changing your thought processes both consciously and unconsciously.

We often use the expression ‘I feel depressed’ when we’re feeling sad or miserable about life. In its mildest form, depression can mean just being in low spirits. It doesn’t stop you leading your normal life but makes everything harder to do and seem less worthwhile. At its most severe, major depression can be life-threatening, because it can make you feel suicidal or simply give up the will to live.

Major depression differs from “low mood” in 3 main ways:

Major depression is more intense

Major depression lasts longer (2 weeks or more)

Major depression significantly interferes with effective day to day functioning.

Depression is considered to be a disorder of mood.  People who feel depressed describe it as having a dismal outlook and a sense of darkness and gloom, which fails to lift even in pleasant things happen.

Depressed people very often see themselves in a negative light.  They focus on how bad they feel, how the world is an awful place and how hopeless the future seems.  They may blame themselves for everything including the fact that they are negative.

This negativity very often leads to feelings of discontent and unhappiness with their family; friends and work.  They may feel lonely and isolated as well as shy and anxious, but at the same time are unwilling or unable to reach out to others.

If you need help do call Leigh 01908 265420

Or e-mail leigh@setyourmindfree.co.uk

More information can be found at www.hypnosispractice.co.uk