Tag Archives: tricks to reduce stress

From Organised Chaos To Calm

From Organised Chaos To Calm

Do you ever feel like your life is organised chaos? In fact, some of you might go as far as to say your life is very much unorganised chaos, and we can totally relate to that. When you have so many thoughts going through your mind, all of the time, and so many things that you have to do in a day, it can often feel like you are so not organised in life. You might not realise it, but this is actually going to lead to long term stress, and mental health is becoming too common to ignore that. Because stress is the leading cause of anxiety related mental health problems, as well as depression. So the aim of this post is going to be to try and turn your life completely away from anything chaos related, and into the calm. We’ve got a couple of tips that should help to strip some of that chaos away from you, and move into a more calm period in your life. Sound like what you’re looking for? Keep on reading to find out more!


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Declutter Your Home

So this is something that pretty much all of us are good at putting off, for a very long time. When you have your own family, or when you’ve owned your own home for a good couple of years, the amount of clutter can really build up. Not only that, the renovation work that you might want to do, might only add to the clutter.. So if you feel like it’s getting to the point where this needs to happen, you’re first going to have to think about bin hire. It’s going to save you so much time getting a bin hired for your home, and you’ll soon be able to get things done. So have a real good clear out, and look at anything you don’t like or don’t use anymore. You might be able to donate some of it! Once you dedicate a few hours to this, you’ll be surprised at how much space frees up.

Keep Your Days On Track

Sometimes it’s so hard to keep your days on track, especially if you’re always filling it with one thing after the other. Sometimes it’s hard to stick to it when you don’t write it down, so as silly as it might sound, a daily to-do list can help you to keep your days on track. If you do everything in order and quickly, you might find you free up more of your evenings and weekends!

Calm Your Thoughts

So we spoke about mental health in the beginning, and we know how prominent it is at the minute. So one thing we’d recommend is yoga. It’s a great way to process the thoughts in your mind, and help you to empty your head. The more stressful thoughts you’re having, the more negative you’re going to feel. But taking that time to truly relax through yoga can really help that. There are simple guides that will get you going online.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

Medical Zebra

Medical Zebra

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What have zebras got to do with medical issues, you may be rightfully wondering at this point. It seems like these are two things that operate in very separate spaces; one on the plains of Africa, the other in the deep and dark recesses of your mind. So what’s the link?

It all relates back to a phrase that medical students are taught during their training. For most medical students, they get into their field to be excited, to advance new medical studies, to immerse themselves in scientific breakthroughs. As a result, they are prone to taking a benign set of symptoms and seeing a bizarre, novel cause for them. It’s not through any negligence; but more a manifestation of their desire to be on the ground-breaking, cutting edge of science.

To try and temper this enthusiasm and bring them back down to earth, their professors will ask them to see symptoms as hoofbeats. To put the same problem to you: if you heard the rat-tat of hoofbeats around the corner and turned your head to see what was causing them – what would you expect to see? Horses – or zebra?

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For medical students, learning to realize that 99.9% of the time it will be the more generic, realistic horses is a big part of their training. Sure, maybe one day there would be a zoo outbreak, and it would be zebras careening towards them – but the rest of the time, it’s horses.

It’s a point that is pertinent to laypeople as well as the doctors of the future. We all have a tendency to expect zebra when really we’re just dealing with common or garden horses. That’s not to minimize the impact those horses might have (there’s always a chance of being stampeded by wild horses, of course…), but it is to say: look for the most likely cause first.

It’s something we don’t keep in mind when we suffer a health problem. And it can make things a million times worse.

Stress Is A Killer

There are no specific statistics on the number of people that stress kills every year, but if they were, we’d see it a prevalent serial killer. We know the numbers for those who die of stress-related illnesses, and they make grim reading.

If you are stressed, your immune system is lowered. Your neurological functioning is weaker. Your heart rate and blood pressure are negatively affected.

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So let’s say you have a symptom that you’re concerned about. Something that seems threatening, perhaps pain near ribs or a shortness of breath. You have a vague understanding that these issues are Bad Things, while not being entirely sure of the exact cause.

The moment you notice these problems, you begin to stress about them. You’re expecting zebra, at this point. It’s far too easy – with help from the never-useful Dr. Google – to assume that there is something seriously wrong. You convince yourself that you’ve not just pulled a muscle or any of the other myriad of mild causes for your symptoms – you’re dying. Your mind jumps to the worst case scenario. And thus, your stress begins to creep up.

How This Makes Things Worse

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There’s a very basic way this reaction can make things worse: it can interfere with tests. If you go to see a doctor with those symptoms, they will most likely run a basic blood pressure check. If you’ve been stressing, panic and anxiety eating away at you, then your blood pressure is likely to be high. Not necessarily because of the symptoms you’re experiencing, but because of your reaction to those symptoms. It becomes a false positive, potentially sending medical investigation down entirely the wrong route.

So How Do You Fight Back?

In truth, there is no easy way of dealing with this, no magic fix. Very few of us have active control over our stress response; it’s more something that happens to us rather than something we invite.

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The best way to cope with it is to ask family and friends for their opinion. Do they think it’s a concern? They can answer it without the stress hormone cortisol interfering with their decision-making process. Furthermore, if an issue becomes truly invasive, then seek a medical opinion – don’t just sit on both the symptom and your stress about it in the hopes it will go away. The chances are in your favor; you’re almost certainly just hearing horses – but there’s no harm in making sure.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram

Stress Isn’t Just Annoying, It’s Actually Dangerous!

Stress Isn’t Just Annoying, It’s Actually Dangerous!

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We all get stressed from time to time, that’s just a natural part of life. Between work, family life and trying to maintain a healthy social life, there are plenty of occasions when things start to pile on, and you need to take a break from it all. For the most part, the best thing to do is just step back and relax for a little bit. Try to forget the things that are causing you stress, rest, and recharge. But what happens when you’re not able to do that? What happens when stress goes from being a minor and occasional inconvenience to being a constant and persistent part of your life? Well, it turns out that too much stress isn’t just annoying or inconvenient, it can actually be downright dangerous! Here are a few ways that too much stress can actually cause problems for you, your life, and your body.

Adrenal fatigue

Your adrenal glands are the primary stress control center in your body. They are incredibly important for maintaining correct stress levels throughout your system. When put under too much strain through external stress such as depression, anger, sleep deprivation or infection, then your adrenal glands can actually stop functioning properly. This can lead to adrenal exhaustion. There are a lot of different symptoms of adrenal exhaustion but some of them include weight gain and respiratory problems.

Weakened immune system

There is a lot less attention paid to the relationship between the mind and the body than there should be. However there have been links found between stress levels and a weakened immune system. How many us have been in the position where we get sick right at the moment where we really needed not to. Perhaps there was a big presentation coming up at work, or you were getting ready to move house. These kinds of situations can be incredibly stressful and those stress levels in your system can often leave your body vulnerable.

Heart problems

Too much stress hormone in your system increases your heart rate and constricts your blood vessels. This means that your heart is under much more pressure and is forced to work a lot harder, leading increase blood pressure levels. Studies have also shown a clear link between stress levels and a person’s risk of suffering a heart attack.

Relationship difficulties

This might not relate to your body, but it is still a risk factor when it comes to the stress levels in your life. If you’re feeling very stressed and under a lot of pressure, that can very often lead to difficulty communicating in your relationship, as well as sometimes taking that stress out on the people closest to you. Large amounts of stress also make you more likely to overreact to minor inconveniences. This is what often leads to minor disagreements turn into heated screaming matches for seemingly no reason. People with increased levels of stress often find it much harder to come back down from that place and calm down as well. It’s important not to let the stress of life get in the way of a happy, healthy relationship.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram

Simple Changes To Boost Your Wellbeing And Happiness

Simple Changes To Boost Your Wellbeing And Happiness

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Well-being is defined as a state of comfort, happiness, and health. Unfortunately, increasing numbers of people are reporting that their mental and emotional health is far from perfect. More and more of us are seeking help for depression and anxiety, and are struggling to cope with the realities of the modern world. Fortunately, there are simple changes you can make to boost your sense of well-being and live a calmer and happier life.

Environment

As comfort is a big part of our sense of mental and physical wellness, it’s important to take into account any external factors that are creating a negative impact on our lives. Psychologist, Abraham Harold Maslow created a Hierarchy of Needs in 1943. His theory outlined that people need to fulfill a number of basic steps or ‘needs’ before reaching what he termed ‘self-actualization’. The first step refers to physiological needs which include food, water, warmth and rest. It stands to reason that if these basic needs are not met, they can have a negative impact on our lives.

This will have a different relevance to different people. But on a simple level, it reminds us to look at these factors when assessing our well-being. For example, if we lose our job and income we may fear that we will lose our home. Until this is resolved, we’re unlikely to feel safe and happy again. There may be external factors impacting our life such as difficulty sleeping, inadequate heating or temperature control, etc. Some of these can be resolved by simply replacing a window or attending to our heating system. Taking steps to create a safe, warm and secure living environment is the first step to living a better life.

Aesthetics also comes into this as research shows that our immediate environment impacts on our mental health. So, decluttering, changing the décor or moving furniture around may have a positive impact.

Work

Apart from sleeping, the majority of our time is spent at work. Therefore, if this part of our lives is less than satisfactory, it’s no wonder it can affect us in a negative way. When discussing the subject of work stress, people often cite the following problems:

  • Insufficient salary to meet basic needs
  • Feeling of not being valued
  • Being micro-managed
  • Problems with co-workers
  • Stressful daily commute
  • Hours are too long
  • Not enough breaks
  • Difficulty in establishing a work/life balance

The solution to these issues depends on the specific problem. General steps you can take include:

  • Discussing salary with your boss or retraining to find a better-paid job
  • Minimizing contact with difficult people or finding strategies to deal with them
  • Suggesting working remotely from home on some days of the week
  • Taking regular breaks to stretch, walk around and clear your head
  • Establishing firm barriers regarding working hours

Internal Factors

Often feelings of worry and anxiety come from within us. They may be caused by being overly tired, unhelpful thoughts, dwelling on issues, etc. Fortunately, there are steps you can take to address this. For example:

  • Embarking on yoga or meditation that addresses the mind and body
  • Recognizing stress triggers
  • Learning new strategies to process and deal with unhelpful thoughts
  • Getting enough sleep each night
  • Enlisting the help of a therapist

There are several steps you can take to create a happier and healthier life, inside and out. This includes addressing external/environmental factors, work problems, and internal issues. This may not be enough, and in those cases, it’s always advisable to seek medical help. But, these strategies can be helpful and provide boost to your overall well-being.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

 

Live Simply And Create A Clutter-Free Zone

Live Simply And Create A Clutter-Free Zone

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If you invited a psychologist into your home, they could make some educated assumptions about your mind. Our homes not only reflect our state of mind, but they also contribute to it. Clutter, in particular, can have a negative impact on your brain’s ability to focus and process information. So it makes sense to free your home and your mind from unnecessary items.

Why Clutter Happens

The accumulation of clutter happens for any number of reasons. Over the years we make spontaneous purchases, sure that the items will have their uses. Even if we never use them, we keep hold of them just in case. We receive gifts from family and friends, some of which are useful and others that are not. But even if we don’t particularly like them, it’s hard to part with gifts because of the sentimental attachments. On top of that, we accumulate paper, bills, furniture, decorations, etc. The list is endless.

The Cull

There comes a day when all of this ‘stuff’ accumulates to such an extent that it has a negative impact on you and your home. You may be running out of space. Or you may be about to move to a smaller home. The clutter may be causing anxiety. At the very least, it makes it impossible to function properly and make full use of your home.

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If you recognize this, it’s time to act. Start with a big clear out to get your home back on track. Once you have achieved this, you can make changes to your everyday life to live more simply and avoid the clutter trap.

Sorting Out

If you have accumulated a significant amount of clutter, there are reasons for this. These reasons are the same ones that will make this process difficult for you. This is because these unwanted items are tied up with complex emotions. You may feel sentimentally attached to items. If you purchased the items yourself and never used them, it may still be difficult to part with them. The brain sometimes finds it difficult to accept that we have made a mistake and looks for ways to justify it. So, you’re going to need to be ruthless. For more information on the psychological reasons behind clutter, check out articles like http://www.wsj.com.

Start with something small and manageable. Maybe a small guest room or even the bathroom. Don’t move to the next room until this is completely cleared. Space permitting, empty the room, and only put back the items you are using. You may have some difficult choices to make. Some items will not be functional, but you may still wish to keep them. Obvious examples are photos and photo albums. Set yourself strict parameters of what you should and shouldn’t keep. Photos, yes but that ticket stub from the sixth grade, maybe not.

Sort items into three piles labeled keep, toss, recycle and charity. Go through all of your possessions until you have gone through every item. This will highlight just how much junk you have accumulated. Hire a rubbish removal company such as samedayrubbishremoval.com.au to remove unwanted items. This can often be completed on the same day.

What Next?

Once you have gone through this process and reduced your waste and clutter, you’ll find it easier to do this on an ongoing basis. Each room, closet, and drawer will be neat and tidy. Everything will have a place, and it will be easy to locate. You now need to apply the decluttering process to your day-to-day life. Think before you buy items. Are you going to use them? Think about when and how. Don’t make impulsive purchases. Sleep on it before ordering. Considering removing an item from your home before introducing something new.

When items come into the home, deal with them immediately. Find a place for them and begin using them. Sort through your possessions every few months. Think about books, DVDs, old cell phones, etc. If you have finished with them, do you really need to keep them? If not, pass them on to someone who will appreciate them. Or, recycle.

Once you get into this habit, you shouldn’t have to go through that major culling process again. And you can live a simpler, more organized life.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

Mmmmm Is For Massage – Your Guide To Relaxation

Mmmmm Is For Massage – Your Guide To Relaxation

After a long day at work, there is nothing more soothing than doing nothing for a few minutes. Of course, what we face when we open the front door is a house full of hungry kids, pets and partners! If you find it difficult to grab those few minutes to yourself, then why not make it your resolution to change things? Here are just some of the ways you can relax and unwind each day:

Massage Chair – According to http://www.shiatsuchairs.net/, there are lots of different chairs on the market that provide a much-needed massage in the comfort of your own home. You can use them while you’re reading with the kids, watching the TV or catching up with your blog! Some are, of course, pretty pricey. Others are simply backed cushions you place on your regular chair. If you can’t get out of the house for a massage, then a massaging chair could be a great alternative.

Massage Therapies – There are dozens of different massage styles out there. If you can find the time each week for a regular appointment with your masseuse, then you could be on the way to a more relaxing lifestyle. Indian head massages, sports massages, Swedish massage – the list goes on! You and your partner could also take classes to learn how to do these things yourselves. It could become a regular thing you do for each other, like date night. Use essential oils to help you feel deeply relaxed and refreshed.

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Yoga – It is possible to massage yourself with Yoga. There are several poses that could relieve tension in the neck, back and shoulders. Some say that Yoga can help massage your internal organs too. This might help relieve indigestion and other digestive disorders. Combined with special breathing techniques, Yoga can be ideal for helping you to relax. Best of all, it can boost your energy levels and focus too. There are plenty of online courses to get started. Why not book a weekly class as part of your ‘me’ time.

Bubbles – A bubble bath can be a wonderful way to relax and unwind after a tough day. Of course, if you have a jacuzzi bath it can be even better. Many jacuzzi baths have adjustable whirlpool jets that can be directed onto your achy areas. These can be ideal when you’ve been on your feet all day or overdone a workout. You can soak away all that tension and enjoy the scent of your candles too. Dim the lights, and enjoy a glass of something yummy.

Handheld – There are plenty of handheld or portable devices on the market that can target specific muscles in your body. Some are battery operated. They might add extra warmth and vibration to ease the tension in your muscle. Others are simple wooden roller balls that knead the area until you are soothed. They come as pillows, rollers, and even little mushroom shaped devices. If you have a bit more money, you could even buy an electric one that will heat up the area and may even prevent cellulite! How do you like to relax?

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.