Category: routine

5 Simple Ways to Beat Blue Monday

January 14, 2024 / / 0 Comments

A step-by-by step guide to surviving the January blues.

By Obehi Alofoje M.S.

“Blue Monday” refers to the weird third Monday in January—described as the most depressing day of the year—when people appear the lowest in mood. Apparently, this is due to a combination of post-Christmas blues, cold dark nights, and the arrival of unpaid credit card bills. Alas, this year’s date is Monday 17 January 2022.

5 Simple Ways to Beat Blue Monday

Is it real?

There is no real evidence to support this theory. The concept was first publicized as part of a 2005 press release from a holiday company that claimed to have calculated the date using an equation. However, the idea is considered pseudoscience, with its formula derided by scientists as nonsensical.

Now, having said that…

Are my clients generally underwhelmed after the Christmas and New Year holidays? Maybe.

Are they broke and just about hanging on for the next paycheck? Certainly.

Have they defaulted on that rather unrealistic New Year’s resolution? Perhaps.

Do they get stressed and overwhelmed by the return to a job they promised themselves that they’d resign from? Sure.

Whilst it might be tempting to indulge in a national collective “woe-is-me” day, it’s probably more helpful to focus on how to make your life better this year.

There might not be much evidence to support “Blue Monday,” but we could probably agree that some people might feel particularly low in mood this week, so let’s be compassionate and offer support to them as we would any other day of the week.

So, if you happen to experience the blues on Monday the 18th of January (or frankly, any other day of the week, for that matter), I invite you to try any or all of my top things to do when I need to beat the blue out of any bluey day! My clients love these, too.

Try any or all of my top things to do when I need to beat the blue out of any bluey day.

5 Simple Ways To Beat Your Monday Blues

  1.  Go to bed early on Sunday night. Your body will thank you for it. It’s important to prepare for sleep using a helpful bed-time routine such as having a warm bath and limiting blue lights which often radiate from mobile phones and tablets. If you really have trouble sleeping, I’d recommend you see your physician for some advice. However, to learn more helpful tips about sleep, my favourite specialist is Dr. Michael J. Breus—aka The Sleep Doctor.
  2. Plan your Monday schedule, as it’ll help you to feel more in control. Remember to incorporate time in your day for a proper lunch. If you find yourself feeling stressed, take a quick 5-minute break to practice being mindful. Focus on your breathing and allow thoughts to float in and out. 
  3. Meet a friend online and have a good laugh! Or organize a zoom meeting with a number of friends—better yet, friends you haven’t caught up with for a while, and have a really good laugh about all the silly stuff that happened in the past.
  4. Burn some energy. Go out for a run, cycle ride, or walk until you feel just a little bit better. The endorphins our body produces are our natural anti-depressants and will help boost your moods.
  5. Don’t pressure yourself. If you don’t fancy doing any of these, then don’t do it! Do something instead that you’d actually enjoy. There’s always Tuesday. It might be a much better day anyway!

How Essential Oils Can Support the Body in Stress

Understanding what actually triggers a stress response gave me the tools to help reduce it.

For example, nipping the thoughts that stir a stress response in the bud can help avoid it altogether.  Essential oils are uniquely suited to help us address, transform and clear negative emotions and thought patterns.

Our sense of smell, which is part of our olfactory system, is one of the most powerful channels into the body.   In fact, our sense of smell is estimated to be 10,000 times more acute than our other senses.  Research has shown that scents can travel faster to the brain than other senses like sight or sound.  Perhaps for that reason, inhalation can be the most direct and effective method for using essential oils. The entire process from the initial inhalation of an essential oil to a corresponding response in the body can happen in a matter of seconds.

When we inhale essential oils through the nose, the odor molecules trigger receptor sites in our mucous membrane, which then sends the odor information on to the olfactory bulb at the base of the brain. I find it interesting that it is not actually the essential oil itself that is sent to the brain, but a neural translation of the oils.  These fragrance messages are interpreted and transmitted to the limbic system of the brain, known as the “emotional brain” because it deals with emotional and psychological responses.

As you may know, the limbic system serves as the control center in the brain for emotions and feelings, along with hunger, thirst and sex drive.  This helps explain how scent can influence appetite and sexual attraction. It also impacts long-term memory through our hippocampus which stores our memories.  The hippocampus is the area of the brain at play during those powerful experiences of smell triggering emotions or memories.  For me, the mere smell of mothballs transports me back in time to my grandparent’s apartment in Brooklyn, triggering a multi-sensory memory including both the visuals and the emotions that I experienced during our annual visits.

This powerful emotional reaction in the limbic system is triggered by nerve impulses which in turn trigger other areas of the brain that are responsible for secreting hormones, neurotransmitters and regulating body functions.  For example, the pituitary gland releases endorphins, which can help alleviate pain and promote a sense of well-being.

The theory of how this works centers on the idea that essential oils can stimulate or sedate the brain to promote or inhibit the production and release of various neurotransmitters which then impact the nervous system.

Because smells can bypass the thought center of the thalamus and connect directly to the emotional center of the brain, known as the amygdala in the limbic system, they can trigger us to react first and think later. All other physical senses are routed through the thalamus, which acts as the switchboard for the brain, passing stimuli onto the cerebral cortex (the conscious thought center) and other parts of the brain.

The amygdala plays a major role in storing and releasing emotional trauma. The easiest way to stimulate this gland is through the sense of smell. In other words – the emotional brain responds better to smell than it does to words that are read, spoken or heard. Our sense of smell links directly to emotional states and behaviors often stored since childhood.

This makes essential oils especially powerful tools for enabling us to access stored or forgotten memories and suppressed emotions, like anxiety, depression, fear, worry, grief, trauma, anger and self-abuse.  Once accessed, we can acknowledge and release them.  The word “emotion” includes the word motion, implying that are supposed to move through us and be released.  Negative emotions can that we hold onto can contribute to health problems.

As you may recall, emotions and thought patterns can trigger an ongoing stress response in the body (since our stress response cannot differentiate between physical or emotional and thought driven stressors) which impedes our ability to heal. Smelling essential oils can be a powerful tool for moving through and releasing these thought patterns. To learn more about different essential oil blends to help release emotions, click here.

Essential Oils as Tools to Relieve Stress

Armed with this knowledge that I could use essential oils to help balance my stress, and not need to abandon my job or my children, I incorporated several emotional blends (my personal favorites are Liver Support™ for my anger and Small Intestine Support™ for my boundaries), along with:

Parasympathetic™:  The first line of defense against stress is known as the “fight or flight” response triggered by the sympathetic nervous system.  We are designed to switch into this sympathetic state, flee from danger, then drop back into the balanced parasympathetic “rest and digest” state where we can rest, repair and heal. To help stimulate the Parasympathetic response, apply Vibrant Blue Oils Parasympathetic™ blend to the vagal nerve (behind the earlobe on the mastoid bone).  For more aggressive vagal stimulation, you can also apply at the base of the skull (where you feel a small indent).  Apply before meals to optimize digestion and up to 6 times daily to help reset the body into the Parasympathetic state.

Adrenal™: The adrenal glands help determine and regulate the body’s stress response by secreting hormones like adrenaline and cortisol. Prolonged periods of stress can deplete our reserves of these hormones and exhaust the adrenal glands.  Applying Vibrant Blue Oils Adrenal™ blend over the adrenal glands (back of the body, one fist up from the 12th rib), may help to increase the body’s ability to adapt to stress and maintain healthy adrenal function.

Hypothalamus™: The limbic lobe can also directly activate the hypothalamus –  a pearl size region of the brain often referred to as the “master gland” which acts as the hormonal control center for neural and hormonal messages received from/sent to body and plays a key role in the body’s stress response.  The hypothalamus releases hormones that can affect everything from sex drive to energy levels. The production of growth hormones, sex hormones, thyroid hormones, and neurotransmitters such as serotonin, are all governed by the hypothalamus.   It is constantly reading blood the levels of hormones, and adjusting resulting signals sent to the body to maintain internal balance (homeostasis).  Chronic and prolonged stress can damage the hypothalamus’s ability to receive clear messages from the body which then impacts all outgoing endocrine and neural signals. Applying Vibrant Blue Oils Hypothalamus™ blend over the third eye may help reset the natural ability of the hypothalamus to send and receive clear messages to and from the body.

Order your STRESS SUPPORT ESSENTIAL OILS KIT™

What are your tips for beating the Blue Monday blues? Please share in the comments below

DO YOU KNOW WHY BREATHING IS A KEY FACTOR IN YOUR WELLNESS?

June 25, 2021 / / 0 Comments

BY SARAH PURCELL 

I think of breathing in two different ways, after we acknowledge that breathing is mandatory for life and air always enters into the lungs.

#1: I use breath in a way that helps me to harness my reflexive core in exercise or to manage load.

#2: I use breathing as a practice when lying down or seated to manage my mind/body connection. This is better known as stress management or meditation.

Breathing for Core Strategy or Load Management

Air enters your body automatically because of pressure differences between the atmosphere and your internal body. By virtue of this automatic flow of air into your body, you need to increase volume somewhere to accommodate the incoming air.

This shape change is what we call breathing. We can change shape in our ribs and our chest as well as our stomach. The artful design of our body created the lungs to take in the air and they happen to live in our ribs which are designed to expand.

On the other hand, our stomach expands with increased food content. But if our abdomen expands when we take air into our lungs, it is really a bulge because no air actually changes the volume of the stomach. Think about a water balloon and how if you squeeze it, the rest of the balloon pushes out. Essentially that is what is happening on a belly breath. The ribs tighten so the belly can jut out.

Hopefully, it makes sense now that optimal breathing for movement and exercise utilizes mostly the movement of the ribs, which are designed to expand. The overflow of pressure then moves into the belly. 

When you expand your ribs to breathe, you do not push down into your core. Nor into your pelvic floor. However, when you belly breathe, you do push down and out because of simple body mechanics. 

Is a yoga belly breath bad? No, I enjoy lying on my back and allowing more shape change in my tummy as part of relaxation. Would I belly breathe when doing a goblet squat? A FIRM NO!

Find out how to assess your breathing and breathe for optimal core and pelvic floor health during Sarah’s free Short and Sweet webinar on July 15, 2021.

Breathing for Meditation or Stress Management

Breath work was my entryway into meditation. I found guided meditations difficult and distracting, but breath work kept my mind on my body and allowed for meditation to occur. There is a lot of good scientific research now on the power of meditation of any kind to lower stress levels and blood pressure levels, in addition to helping patients recover from trauma.

Let’s look at some of my favorite breath work guides.

Ana Lilia

Ana suffered from various stress related symptoms until she discovered breath work. She became a certified breath coach and has guided thousands of people to connect with their breath. Her healing journeys include music and guidance. I have enjoyed her free breath work offers and you may as well. She has been featured on NBC news, BravoTv, the LA Times, and Harpers Bazar.

Tai Hubbart

Tai says “For the majority of my early life I struggled with depression, and for over a decade, I suffered with chronic headaches. While I was able to remain high-functioning professionally in the Advertising & Design industry, I had little capacity to enjoy life, and spent the majority of my resources trying to track down the root of my dis-ease and simply feel better.

“In 2009, I decided to leave my corporate position and take a life/healing sabbatical in which I could listen more deeply and redirect my life’s compass.” She leads group breath work sessions, and one-on-ones. In the breath work section of her website you can enjoy a 28-minute introduction to breath work.

Annalise Sullivan

Annalise Sullivan is a writer, energy reader, and autonomy activist. In addition to her academic achievements in sociology and social work, Annalise has spent over a decade honing her methods as a breath work facilitator, intuitive guide, and NARM trained trauma-informed practitioner.

Annalise offers a breadth of techniques and resources to support you on your healing journey. I appreciate Annalise’s reasonably priced group breath work experiences on Zoom.

Rohi Coustage and Energy of Breath School

I experienced a true breakthrough when I practiced gamma breath with Rohi Coustage. She offers this description: Breathing into Gamma is a great daily practice, from a few one-minute breaths throughout the day to longer practices.

This brings us to a baseline Gamma state and all our life reflects upgrades into a higher energy state with unlimited fulfilling outcomes in whichever area we choose to focus our breath. Cultivating our gamma state leads to the unlocking of our higher sensory abilities, the development of our higher brain processing power, total manifestation power, and the evolution into our Light Bodies as we enter this era of accelerated consciousness evolution and next level awareness.

Two Types of Breaths to Try

A Basic Gamma Breath

Breathe deep – 3 seconds to inhale, 3 seconds to exhale, following this sequence:

IN MOUTH, OUT MOUTH

IN MOUTH, OUT NOSE

IN NOSE, OUT NOSE

IN NOSE, OUT MOUTH

Do 3 sets of the above and finish with:

ONE MORE IN MOUTH, OUT MOUTH

Then relax and tune in for a few moments to the effects.

Square Breath

Advice from Navy Seals: The military has found square breathing to be the best technique for on-the-go stress management. Although they teach many types of breath in the military, the Huberman Lab has worked with the military and revealed in a podcast recently that square breathing is their go-to technique for maintaining equilibrium in stress filled environments.

INHALE FOR 4

HOLD FOR 4

EXHALE FOR 4

HOLD FOR 4

Repeat for at least 3 rounds.

What have you noticed about your breathing? Is it deep or shallow? Belly or ribs? Have you tried doing meditation? Which breathing technique do you use? Please comment below.

The benefits of sunlight in the morning, and why you should go outside when you wake up

June 22, 2021 / / 1 Comment

POSTED BY CHLOE GRAY FOR WELLBEING

The benefits of sunlight in the morning, and why you should go outside when you wake up

Feel less stressed and sleep better with this simple morning tip. 

Getting a decent night’s sleep, maintaining low stress levels and eating well are three fundamental ways to feel good. Despite how obvious that might sound, those three elements are out of reach for so many of us. Research by Formulate Health found that 36% of UK adults struggle to get to sleep, while 74% of people have felt stressed to the point of being overwhelmed, according to the Mental Health Foundation – and that was before the pandemic. 

But what if there was a simple way to feel more relaxed and rested? According to Dr Andrew Huberman, tenured Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine, the answer could lie in what you do as soon as you wake up. 

“I started walking for an hour every day before breakfast – here’s how it improved everything”

On his podcast, Huberman Lab, Dr Huberman says that “what we do in the waking state determines when we fall asleep, how quickly we fall asleep, whether or not we stay asleep, and how we feel when we wake up the next day.” The key to setting up your body for a good day is getting outside within the first hour of your morning. 

It’s all to do with the chemical reactions that happen from being exposed to the sun, namely the rise and fall of cortisol and melatonin. “There’s a healthy rising tide of cortisol that happens early in the day… it makes you feel alert, it makes you feel able to move and want to move throughout your day for work for exercise, school, social relations, etc. But it also sets off a timer in your nervous system that dictates when a different hormone, called melatonin, which makes you sleepy, will be secreted,” Dr Huberman explains. 

The levels of these hormones are set by neurons in our eyes which are activated by “a particular quality of light and amount of light,” he says. “When we wake up, our eyes open. If we’re in a dark room, there isn’t enough light to trigger the correct timing of this cortisol and melatonin rhythm. [At day break], when the sun is low in the sky, there’s a particular contrast between yellows and blues, [and that] triggers the activation of the [cortisol]. Once the sun is overhead, the quality of life shifts so that you miss this opportunity to time the cortisol pulse.

“Those of you who are night owls, and insist that you’re a night owl, may very well have those genes that make you want to stay up late and wake up late. But chances are, half of you who think that you’re night owls are just not getting enough sunlight early in the day.”

Should you go to sleep and wake up at the same time every day?

WHY IS MORNING CORTISOL SO IMPORTANT?

“A late shifted cortisol pulse is a consequence and/or a cause of a lot of anxiety disorders and depression,” says Dr Huberman. While “it’s kind of a chicken egg thing” and researchers can’t be sure on cause and effect, those who have cortisol spikes later in the day, rather in the morning, tend to have poorer mental health. 

“Bringing that cortisol pulse earlier in your wakeful period has positive benefits, ranging from [lowering] blood pressure to [improving] mental health,” Dr Huberman explains. “In fact, it’s fair to say that light – particularly sunlight – is 1,000 to 10,000 times more effective than say, getting up in darkness and just exercising.”

That’s not to say that working out in a dark studio in the morning won’t help you feel good – exercise is useful for the body’s circadian rhythm but light still remains the most important factor. Combining the pair can be the best way to improve your wakefulness, which might mean taking your training outside for a morning run, or simply walking to your gym rather than getting the bus so you can take in more light.

Two women in yoga clothes sitting on a yoga mat at sunrise.
Morning sunshine: light and exercising can help your cortisol.

DOES ANY LIGHT COUNT?

“If you can’t see sunlight because of your environment then you are going to have to opt for artificial light,” says Dr Huberman. “In that case, you’re going to want an artificial light that either simulates sunlight, or has a lot of blue light.”

That doesn’t mean just scrolling through Instagram, as your phone and laptop won’t produce enough brightness to be effective. Instead, Dr Huberman suggests a sunlight stimulators or, even better, “the ring lights that people use for selfies” as these generate a lot of blue light.”

He also goes on to advise that it’s “50 times less effective to view the sunlight through a window” and that being outside with no glasses on is important. But, that doesn’t mean you should put your eyesight at risk in the pursuit of sunlight. “You don’t want to gaze at the sun or refuse to blink,” he says. You shouldn’t “find that your eyes are watering or [you’re] having challenges maintaining looking at this something for a while.”

What is cortisol and how can exercise impact levels of the hormone?

HOW LONG DO YOU NEED TO BE OUTSIDE FOR?

This totally depends on how much light you’re exposed to. For example, if it’s a bright day with no cloud cover you’ll have a lot of “photon light energy arriving on your retina, so it probably only takes 30 to 60 seconds to trigger the central clock and set your cortisol and melatonin rhythms properly.” 

However, for those who live in low-light areas or during the UK’s winter, “you probably are not getting enough sunlight in order to set these rhythms, so it will take longer… anywhere from two to 10 minutes of sunlight exposure is going to work well for most people.”

Dr Huberman recommends downloading the app Light Metre, which measures the photon energy in your environment. You should be aiming for anywhere between 10,000 to 50,000 Lux (a unit of light measurement) for the best cortisol spike, he says. 

Can you carry on exercising when your motivation slips, the weather gets worse or your schedule becomes overwhelming?

April 5, 2021 / / 0 Comments

Work out why, don’t just work out

Our reasons for beginning to exercise are fundamental to whether we will keep it up, says Michelle Segar, the director of the University of Michigan’s Sport, Health and Activity Research and Policy Center. Too often “society promotes exercise and fitness by hooking into short-term motivation, guilt and shame”. There is some evidence, she says, that younger people will go to the gym more if their reasons are appearance-based, but past our early 20s that doesn’t fuel motivation much. Nor do vague or future goals help (“I want to get fit, I want to lose weight”). We will probably be more successful if we focus on immediate positive feelings such as stress reduction, increased energy and making friends. “The only way we are going to prioritise time to exercise is if it is going to deliver some kind of benefit that is truly compelling and valuable to our daily life,” she says.

Get off to a slow start

The danger of the typical New Year resolutions approach to fitness, says personal trainer Matt Roberts, is that people “jump in and do everything – change their diet, start exercising, stop drinking and smoking – and within a couple of weeks they have lost motivation or got too tired. If you haven’t been in shape, it’s going to take time.” He likes the trend towards high-intensity interval training (HIIT) and recommends people include some, “but to do that every day will be too intense for most people”. Do it once (or twice, at most) a week, combined with slow jogs, swimming and fast walks – plus two or three rest days, at least for the first month. “That will give someone a chance of having recovery sessions alongside the high-intensity workouts.”

You don’t have to love it

It is helpful not to try to make yourself do things you actively dislike, says Segar, who advises thinking about the types of activities – roller-skating? Bike riding? – you liked as a child. But don’t feel you have to really enjoy exercise. “A lot of people who stick with exercise say: ‘I feel better when I do it.’” There are elements that probably will be enjoyable, though, such as the physical response of your body and the feeling of getting stronger, and the pleasure that comes with mastering a sport.

“For many people, the obvious choices aren’t necessarily the ones they would enjoy,” says Sniehotta, who is also the director of the National Institute for Health Research’s policy research unit in behavioural science, “so they need to look outside them. It might be different sports or simple things, like sharing activities with other people.”

Be kind to yourself

Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”

Segar suggests being realistic. “Skip the ideal of going to the gym five days a week. Be really analytical about work and family-related needs when starting, because if you set yourself up with goals that are too big, you will fail and you’ll feel like a failure. At the end of a week, I always ask my clients to reflect on what worked and what didn’t. Maybe fitting in a walk at lunch worked, but you didn’t have the energy after work to do it.”

Don’t rely on willpower

“If you need willpower to do something, you don’t really want to do it,” says Segar. Instead, think about exercise “in terms of why we’re doing it and what we want to get from physical activity. How can I benefit today? How do I feel when I move? How do I feel after I move?”

Find a purpose

Anything that allows you to exercise while ticking off other goals will help, says Sniehotta. “It provides you with more gratification, and the costs of not doing it are higher.” For instance, walking or cycling to work, or making friends by joining a sports club, or running with a friend. “Or the goal is to spend more time in the countryside, and running helps you do that.”

Try to combine physical activity with something else. “For example, in my workplace I don’t use the lift and I try to reduce email, so when it’s possible I walk over to people,” says Sniehotta. “Over the course of the day, I walk to work, I move a lot in the building and I actually get about 15,000 steps. Try to make physical activity hit as many meaningful targets as you can.”

Make it a habit

When you take up running, it can be tiring just getting out of the door – where are your shoes? Your water bottle? What route are you going to take? After a while, points out Sniehottta, “there are no longer costs associated with the activity”. Doing physical activity regularly and planning for it “helps make it a sustainable behaviour”. Missing sessions doesn’t.

Plan and prioritise

What if you don’t have time to exercise? For many people, working two jobs or with extensive caring responsibilities, this can undoubtedly be true, but is it genuinely true for you? It might be a question of priorities, says Sniehotta. He recommends planning: “The first is ‘action planning’, where you plan where, when and how you are going to do it and you try to stick with it.” The second type is ‘coping planning’: “anticipating things that can get in the way and putting a plan into place for how to get motivated again”. Segar adds: “Most people don’t give themselves permission to prioritise self-care behaviours like exercise.”

Keep it short and sharp

A workout doesn’t have to take an hour, says Roberts. “A well-structured 15-minute workout can be really effective if you really are pressed for time.” As for regular, longer sessions, he says: “You tell yourself you’re going to make time and change your schedule accordingly.”

If it doesn’t work, change it

It rains for a week, you don’t go running once and then you feel guilty. “It’s a combination of emotion and lack of confidence that brings us to the point where, if people fail a few times, they think it’s a failure of the entire project,” says Sniehotta. Remember it’s possible to get back on track.

If previous exercise regimes haven’t worked, don’t beat yourself up or try them again – just try something else, he says. “We tend to be in the mindset that if you can’t lose weight, you blame it on yourself. However, if you could change that to: ‘This method doesn’t work for me, let’s try something different,’ there is a chance it will be better for you and it prevents you having to blame yourself, which is not helpful.”

Everything You Need To Know To Be Healthier Overall!

By Amy Copenhagen
How Well Do You Really Feel?
Do You Feel 100% Fit and Healthy, Physically and Mentally? How to find your wellness needs?

Find out your wellness needs by entering your details below to download a free chapter from the book

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7 Tips for a Stress-free life

November 18, 2020 / / 0 Comments
tips for a stress free life

Despite the fact that stress has adverse effects on our life, we still deny admitting that this could be a mental disorder. Leading a stressful life hinders our efficiency and lessens our ability to live a healthy and happy life. Being stressed, you may fall sick more often, can feel grumpy and even irritated too. Check out the tips below to make your life less stressed.

Follow a routine

Always make a point to follow a regime. A routine provides a structured and organised way of living. When our daily routine is well structured, we can utilize our day in a better way. You will also realize that you are able to complete all your work on time and still can indulge in some entertainment activities, hobbies and sports. And you will automatically feel stress-free!

Wake up early

Wake up early in the morning. As the saying goes, “early to bed and early to rise, makes a man, healthy wealthy and wise”. So, follow a daily routine and set a time to sleep at night and when to wake up. Waking up early is not just healthy for your body but is also beneficial in improving mental health.

Make a list for yourself

Make a list of things that make you happy and optimistic. This technique will help to ease your stress in a positive manner. Also, make a list of work that you need to do or could accomplish in a day. The best suggestion would be to make a to-do list wherein you list all the activities, assignments or any other tasks that you need to complete. This is a good way of staying focused and organized and also completing all the tasks without thinking too much about them.

Accept and face your challenges

If you find yourself in a bad situation or if some of your decisions have landed you in trouble, accept and find a solution for it instead of cribbing. When you accept your challenges, it has a positive impact on your mind and consciousness. This makes you stronger to face tougher situations in future as well.

Look after yourself

Never forget to take good care of you. When we are in a stressful situation, we end up getting tensed and worried without giving a thought about ourselves. We ignore our own selves either by eating unhealthy meals or by not giving our body and mind enough rest. This ignorance can more harm us greatly and could weaken our power to deal with stress.

Relax

Relax your mind and body. When felling stresses, take a nap or breathe deep. Being continuously involved in work can be stressful. So, remember to take a break and connect with ‘yourself’. In this way, you will stay calm and make yourself feel better.

Don’t procrastinate

As is said by the elders, tomorrow never comes. Do not leave your work for the next day. Complete your job as soon as possible. Procrastination is bad and stressful and the thought to complete the work tomorrow, never gets accomplished.

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