1.) Positive Thinking
2.) Plan and Prioritize
3.) “Me Time”
4.) Breathe
5.) Health & Nutrition
6.) Exercise
7.) Laugh, Dance, Sing

1.) Positive Thinking
I know, I know, we’re all familiar with this one… but there is a big difference between knowing what to do and doing what you know. Believe it or not if you are feeling stressed you have put this feeling upon yourself. Therefore, it is up to you to change your focus and remove this feeling for good! Instead of focusing on everything you need to do, focus on all the wonderful things already abundant in your life. When you start to do this on a regular basis you will begin to see a shift in how you are feeling. You will start to move from a place of stress to a place of gratitude. I don’t know about you, but I would much rather live with gratitude than stress! Secondly, always remember there is only one thing in life you can control and that is your actions. You can’t control people or circumstances around you. Don’t even try; you’ll be stressed out just on your attempt alone. What you can control is how you react to the people and circumstances around you. Make your reactions positive and don’t worry about the things you can not control.

2.) Plan and Prioritize
One of the best stress relievers I have found is to plan ahead and prioritize the items that need to be done. The best way to do this is to make a list of everything you have to do for the week. Prioritize the list according to deadline and importance. Then plan out your days according to your weekly list. Always put the biggest and most important thing you have to do that day first on your list. That way you get it done right away and don’t have to stress later when your day gets busy and you still haven’t done it. Next, plan ahead for the unknown. It’s a fact of life that things come up each day that we didn’t plan or foresee. Well, now you can plan for them! Make sure you always leave at least 20% of your time open for unknown occurrences that may arise. Lastly, if someone has a new project for you to take on, always ask when they need it by, see when it is possible to fit it into your schedule and be open and honest with them about when you can realistically complete the task. You’ll be surprised at how many tasks aren’t as urgent as they were first portrayed. It’s always better to under promise and over deliver.

3.) “Me Time”
“Me Time” is time you set aside for yourself. It’s great if you spend most of your time helping others but you must also take care of you. Keep in mind when you are stressed, upset or angry the energy your body radiates is sensed and can even transfer to those around you; family, co-workers, friends, even you family pet. Take time for yourself; take a cooking class, get a hobby, read a book, or get a massage! Massage is a great way to relax the body, alleviate stress, muscle pain/spasms, and increase circulation, joint flexibility and concentration.

If you live in San Diego I have the best massage therapist. I highly recommend her and she’s very affordable. Shoot me an email if you would like her contact info, I’m sure she won’t mind if I hand it out!

4.) Breathe
At first sign of stress, breathe. Take in some deep breaths. Breathing will bring oxygen to the bloodstream which will cause you to become more alert, relax your muscles and slow down that busy voice in your head that just won’t be quiet! You know the one that’s constantly reminding you everything you need to get done that day. Also try yoga and meditation, both practice calming your mind, relaxing your body and practicing deep controlled breathing.

Yoga classes can pretty much be found anywhere these days. Check out your local gym, YMCA, community center or turn on the Oxygen Channel to find some classes. If you are interested in meditation but are not sure how to do it there is free beginner class on Fridays at the Chopra Center in Carlsbad, CA or you can try one of the many guided meditations online.

5.) Health & Nutrition
Health and nutrition are the basis for everything that you do. If you are not eating healthy and taking care of yourself, your body will tell you. Some people when they are stressed tend to do the following:
- Eat foods high in sugar (ice cream, candy, etc…)
- Eat foods high in salt (vending machines, fast food, etc…)
- Skip meals
- Drinking coffee
- Drink alcohol
All of these should be avoided, especially when you are stressed. They can make you more fatigued and feel even worse. It is important to eat every meal and fulfill the majority of your nutrition through whole grains, protein and vegetables. It is also important to make sure you are drinking a lot of water each day. If you look up the symptoms of dehydration and stress, you will find they are very similar. A good diet will make you feel better, give you more energy and even make you look better. Watch out! This can cause a boost in your confidence levels, increase productivity and help you in all areas of your life.

6.) Exercise
I think we all know by now how important regular exercise is to your mind and body. If you’re not getting this into your weekly routine at least 2 or 3 times, you better start planning better. Exercise is key to living a long, healthy and stress-free life. There are many opportunities to fit this into your schedule, first thing when you wake up, at lunch, after work, etc… Sometimes it helps to stay on track with a group of supporters. Start a lunch time exercise group at your work, get a personal trainer or join a class that meets several times a week.

In case you need proof, here are two of many, many studies on this topic.

According to a Physical Exercise and Psychological Well-Being: Population Study in Finland, individuals who exercised at least two to three times a week experienced significantly less depression, anger, cynical distrust, and stress than those exercising less frequently or not at all. Furthermore, regular exercisers perceived their health and fitness to be better than less frequent exercisers did. Finally, those who exercised at least twice a week reported higher levels of sense of coherence and a stronger feeling of social integration than their less frequently exercising counterparts.

A study at the University of British Columbia, Vancouver, shows that 20 to 30 minutes of aerobic exercise that raises your heart rate to about 120 beats per minute at least three times a week can lower depression and anxiety within 12 weeks.

7.) Laugh, Dance, Sing
This may seem a little funny, but maybe there really is something to that catchy little phrase “Laughter is the best medicine”. Laughter spreads positive energy to those around you. Brighten their day and yours by laughing a little. Singing and Dancing are also great stress relievers. So, get in your car and sing at the top of your lungs or dance by the water cooler. Make yourself at least once a day, act like a kid; laugh, sing, skip, jump, dance! All of these will increase the oxygen supply to the lungs, stimulates the production of endorphins and can produce a feeling of euphoria. Watch out you may even enjoy it!