Tips To Establish A Stress-Free Zone
In today’s crazy world, we need stress relief. There is so much going on and so many demands on our time, that all this can have a negative effect on our lives and our health. Today’s post will feature some easy tips to help you establish a stress-free zone in your life.
If you know my story, you may be aware I could have been a poster child for stress-related health issues. But I learned a better way and then because I was so successful at relieving stress, I created the Stress Relief Coach certification course. I had to share the powerful knowledge I had discovered.
I want you to live the happiest life possible. And you can only do that if you can learn to relieve the stress that exists all around us.
Stress can cause some strange symptoms and if we let it go, we can become really sick. But a lot of us don’t know when we are actually ill or when we are experiencing stress-related symptoms until we get super in tune with our bodies and day-to-day health.
“Did you know 43% of adults suffer from adverse health effects caused by stress?” asks Dr. Don Colbert, well known stress management expert. “WebMD estimates that 75% to 95% of all doctors’ visits are stress related. The Occupational Safety and Health Administration (OSHA) has even declared stress a hazard of the workplace, costing American industry more than$300 billion annually. Stress can play a role in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression and anxiety.”
I used to be stressed out all the time until I learned that stress is a choice. When we make a decision to learn how to manage our stress levels and create our own stress-free zone, we can change our lives and the lives of those around us.
There are many things that cause stress. Among them are trying to do too much, not getting enough sleep / rest, toxic relationships and even the news is stressful.
I don’t care which political party you favor, the main stream news producers aim to alarm, frighten and agitate you. Bad news sells and the more extreme the story, the worse your physiological reaction.
We all just want to be happy and successful and have happy, healthy families … but external influences can tear all our hard work down if we aren’t careful.
Because you are reading this post, it is clear that you care about your health and your future. But there are those around you who don’t understand and are even more prone to stress than you are. When they max out on their stress, your life is touched by second-hand stress.
Helping others resolve their stress issues has become big business. Many of those who have graduated from our Christian coaching or counseling courses have added Stress Relief coaching as a specialty because they know for many of us, stress can be a life and death issue.
establish your own stress-free zone.
Here are some tips Dr. Colbert gives in his article Stop Stressing, 7 Simple Tips to De-Stress:
Much of your stress stems from worry and fear. During times of stress, as well as other times, remind yourself that all is well. Jesus had much to say about trusting God to take care of you. Again and again, He tells us not to be afraid. Let go of your need to understand and control everything. Yes, bad things happen, but learn to trust that God is in control and only allows them for ultimate good. Say to yourself several times per day, “All is well, and all will be well.” Your body’s cells will listen to what your ears hear.
Look at the Big Picture
Ask yourself, “Will I be worrying about this from my deathbed?” In other words, most the things we worry about today are not important in the big picture. During times of stress, little things seem much bigger than they really are. Mentally walk away from them as you remind yourself of what really matters over the long term – for example, happy moments with friends and family.
Practice the 3-3-3 Plan
Breathing is perhaps the simplest and most natural thing you can do to relax. During periods of stress, practice my 3-3-3 plan. Stop what you’re doing every 3 hours (9am, 12pm, 3pm, 6pm and 9pm). For 3 minutes close your eyes and take 3 deep, slow breaths. Focus on your breathing and nothing else. Your mind, body and spirit will immediately respond.
Take a 20 minute walk; finish a project around the house; stretch for 10 minutes – just get physical. Only 20% of US adults meet recommended aerobic and muscle strengthening guidelines, according to the Centers for Disease Control and Prevention. Among numerous other health benefits, physical exercise releases various hormones that lessen stress and create feelings of well-being.
-Talk To Others – More often than not, just talking about something out loud to another person changes the way it feels and gives rise to easy solutions. In one survey, Consumer Reports found that talk therapy was reportedly more effective than drug therapy for depression and anxiety.
-Talk to God – Jesus said, “Come to me all who are weary and heavy laden.” Actually, you don’t have to say much at all, just rest in God’s presence…listening and waiting…thanking Him for all the good memories and future promises.
Laughing lowers blood pressure, relaxes muscles, boosts immune function and reduces stress. It raises the levels of disease fighting T-cells, Gamma, Interferon and B-cells.Laughter also triggers the release of endorphins, the body’s natural painkillers, producing a general sense of well-being. Numerous hospitals incorporate formal and informal laughter into their therapeutic regimens.
Listen to music
Finally, listen to your favorite music, especially songs that tend to slow you down and help you unwind. In a recent study published in the Journal of the American Medical Association, ICU patients listening to music required 36% less sedation and experienced 36.5% less anxiety than those receiving normal care. Many people prevent stress by keeping music playing softly in the background throughout the day.
Your stressful feelings are caused by the thoughts you think. If you change your thoughts, you can change how you feel and eliminate any ill effects to your health. You can learn to take control of the thoughts in your mind but it takes practice. You will need to plan ahead by envisioning positive and peaceful situations. If a stressful thought comes to your mind, say, “No, I will not think about that. Instead I will think about (your pre-planned positive, peaceful thought). Don’t let a negative or stressful thought take hold. Cut it off before it can expand to more fear or worry.
Ready to dive deeper into stress relief?
Why not develop a much-in-demand stress coaching specialty, even learn to coach groups on the topic and develop corporate stress management programs? All this and more is included along with evaluations, forms and exercises in the 10-module Stress Relief Coach Certification video course. You can learn more and enroll HERE.
Got questions? Just send us a support request from our Contact page at https://pccca.org/contact/
If you have overcome stress challenges of your own, I would love to hear from you. Please post your comments at the bottom of this page.
© 2017 by Leelo Bush, Ph.D., All rights reserved.
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