Give your body and mind a break

By Bob Otieno

The condition of the mind often affects how the body performs, which explains why people who are stressed often suffer from accelerated ageing and health problems.

Unfortunately, with today’s highly intense society, stress is something that cannot be completely avoided. But there are techniques that can help avoid or minimise stress.

If you want to give your mind and body a good break, try the following tips:

1: Increase your physical activity

Contrary to what many people think, exercising helps you relax afterwards. It cleanses your body of toxins by inducing sweat, increases your blood flow and the flow of oxygen to the brain and it works up your muscles.

Start exercise slowly and gradually build up until you are able to maintain a regular schedule.

2: Stretch

Whether you’re standing or seated, always keep your spine straight and allow both arms to dangle loosely at your side.

Feet should be flat on the floor and relaxed.
Slowly raise your arms high, as if you’re reaching for the ceiling and raise yourself on the ball of your feet. Follow the movement of your hands with your eyes so that your head can tilt back. Hold this position for a count of ten and then slowly bring down your arms.

3: Watch your diet

What you eat affects your mood. Maintain a diet that is rich in nutrients, such as antioxidants and omega-3 fatty acids.

Eat more fruits and vegetables and when thirsty, grab a bottle of water instead of sodas and flavoured drinks.

4: Get enough sleep

Sleep is about quality and not just quantity, but in times of stress, it’s best to get as much sleep as you can.

About six to eight hours of sleep should get you the rest you need. This allows your body to regroup and recover and it eases your mind of concerns.

5: Laugh

Laughter is one of the best ways to relax and it doesn’t have to cost a thing. It also helps you build connections with people in your life who really matter.

6: Try yoga or meditation

These help you attain a good body and mind connection. As a result, you’re more likely to feel relaxed and refreshed.

Try simple yoga steps or learn to meditate a few minutes each day. Do these regularly and you’ll find that it will get easier to relax and manage stress when you really need to.

7: schedule ‘me’ time

Set aside time for some peace and quiet. What better way to do this than to schedule short vacations for yourself? You don’t have to pack your bags or even leave the house; simply close the door and find a nice, quiet place to sit and enjoy your own company.

8: Use music

If music works for you, use it but don’t whip out that metallica CD just yet. Rock music tends to use heavy bass lines, hard percussions and strong lyrics. If you want to relax, turn to soft and easy listening and save those faster tunes for some other time.

9: Turn away from the modern trappings of your life

Often, the most relaxing things are also the the most basic. Once a week at least or more often, turn off the TV. Unplug it and keep the remote out of your reach. Turn off the computer as well.
These two are common sources of distractions. Due to the rapidly changing images and the overflow of information, they can sometimes overload the mind and hinder relaxation.

Keep things simple and don’t sweat the small, insignificant stuff.

10: Learn to breathe

Breathing comes unconsciously, which sometimes encourages us to take it for granted.

Several times a day, when you feel stress coming on or you feel tired and unenthusiastic, do a few deep breathing exercises. Sit or stand with your spine straight and stretched slightly. Then slowly take a breath at a slow count of three and exhale just as slowly. Allow your lungs to expand as you take in the air and empty as you breathe out. If it helps, close your eyes.

Fresh oxygen helps enliven your blood and the slow breathing encourages you to sit or stand still for a moment.