10 Ways to Chill Out

Life is stress-filled!

We never seem to have enough time, and always so much to do.

Stimulating our senses can detract us from our monkey mind and have a calming effect on our body, mind & spirit.

Here are a few ways to manage stress and anxiety, some at no cost other than a bit of time but the effort will always outweigh any cost (time, energy and money).

Breathing

This is always the starting point of wellbeing, the cornerstone of wellness and the core of good health.

If you only have a couple of minutes then taking 10 deep, slow, controlled breaths is a good start.

However, if you can put aside a little more time then a minimum of 10 minutes of utilizing breathing techniques will go a long way to calming your nervous system.

Read more on the art of breathing here.

Aromatherapy

Stop to smell the flowers.

Sniff some essential oil or put your diffuser on because using aroma has been around for centuries to soothe stress & anxiety, and to help aid relaxation and promote restful sleep.

The beneficial properties of aromatherapy include a sense of calm, amongst others, that impact the body and mind.

Try neroli, chamomile and/or frankincense.

Drink

This does not mean reach for your preferred alcoholic beverage but rather go for a glass of water or level up and make a cuppa herbal tea, such as chamomile.

Preferably avoid caffeinated drinks as these are stimulants and can increase anxiety, heart rate and insomnia.

Water is important to the body because:

• It provides the moist internal environment required by all living cells of the body (except the superficial layers such as skin, nails, hair, and hard outer layer of teeth).

• It participates in all the chemical reactions that occur inside and outside the body cells.

• Moistening of food (saliva)

• Regulation of body temperature - as a constituent of sweat which when it evaporates off the skin, it acts as a cooling mechanism.

• A major constituent of blood and tissue fluid by transporting substances in a solution or suspension around the body.

• Dilution of waste products and poisonous substances in the body.

• Provides a medium for the excretion of waste products e.g. urine & faeces.

Did you know that it is possible to oxygenate the body by drinking good quality water (e.g. river close to source). So over and above breathing, this is another way to air feed the body it’s requirements to surthrive.

Get a Massage or try Reflexology

The benefits of haptics are well known and impact the physical and mental aspects of being in many ways.

Massage therapy can lower levels of cortisol, a stress hormone, while increasing serotonin and dopamine, which promote relaxation and a sense of well-being. 

The release of endorphins during massage can elevate mood and promote feelings of happiness and relaxation. 

Music

Studies have shown that listening to music can have an impact on heart rate and stress levels.

Listening to sounds of nature or classical music can create a calming atmosphere.

Playing your favourite songs can be uplifting and cheer your mood, as a pleasure practice.

Specific frequencies like 432 Hz are associated with relaxation and mental clarity, while others like 528 Hz are linked to healing and DNA repair.

Binaural beats, which involve listening to slightly different frequencies in each ear, can also induce different brainwave states, potentially promoting sleep, relaxation, or alertness. 

Move

And while you're listening to your favourite music you could add in some dancing.

Stress has an accumulative toxic inflammatory effect on the physical body, when we don't manage our fight, flight or fright triggers and responses using our cognitive abilities.

By using major muscle groups to fatigue, and stimulating the circulatory and lymphatic systems, we are able to burn up more of the fat-stored toxins e.g. cortisol, caused by the physiological stress response.

This will have a positive effect on the mental aspects of be-ing, especially anxiety and depression. Read more on the importance of movement here.

Exercising outdoors exposes us to natural daylight which aids our sleep-wake cycle (Circadian rhythms) which is crucial to help optimise our sleep and improve mood.

There are many ways to exercise, from slow and controlled such as yoga, tai chi or Pilates to faster paced movements such as HIIT or Zumba. Never underestimate the aerobic value of gardening or housecleaning, which are also ways to distract the mind and possibly induce pleasure and release dopamine.

Research has indicated that time-out in green spaces can reduce stress, even if it means just sitting in your garden or park.

Gratitude

Be thankful!

Take a couple of minutes at the start and/or end of day to jot down some things you are grateful for (gratitude journal).

This practice can harness a feeling of positivity, helps us refocus and take stock of the things around us that are meaningful to us, such as people, places and objects that bring us joy.

Studies have shown that the regular practice of gratitude can promote optimism and we are more likely to behave in ways that make us lead a healthier lifestyle, further boosting self esteem and mood.

Giving thanks through prayer is another way to practice this art.

Bath

A warm soak can help to increase blood flow, reducing pain or stiffness, and helping to relax your mind, as well as your muscles. A bath before bed, can promote better sleep too.

Adding Epsom salts to a bath will further enhance relaxation due to the effects of magnesium.

And if bathing isn't your thing you could try a sauna or steam room for the stress busting benefits.

Social time

Socialising and Interacting with others may reduce feelings of loneliness, and even potentially slow cognitive decline and reduce the risk of dementia.

Social interaction also promotes a sense of belonging and can increase happiness and, overall, has been indicated to improve the quality of life.

The power of face-to-face connections can lift mood and help us build resilience.

Studies show that when we connect with a friend, it can help reduce the effects of stress.

Vibing with your tribe adds value to your life and may alleviate depression and is a good way to chill out.

Supplementation

The value of nutrition is often overlooked.

However, even when we eat healthily we often need to add in extra to ensure optimum levels of minerals and nutrients.

We also need to consider using herbs and plant matter to manage our response to stress, for example adaptogens together with mood balancing and/or enhancing supplements.

Ways to balance and/or enhance mood.

I offer solutions to your nutrition and supplementation needs and am able to support you in stress management techniques through a wellbeing consultation and 1-on-1 wellness coaching.