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Published on April 14, 2021

How To Relieve Stress And Restore Energy

How To Relieve Stress And Restore Energy

You didn’t get to where you are in life without learning how to relieve stress along the way. But just because you’ve “been there, done that” doesn’t necessarily mean it is going to be easier this time around. Granted life experience will likely have taught you the old refrain, “this too shall pass” but that same life experience will also likely have taught you something about the active role you need to take to combat stress from time to time and how we could all stand to benefit from a stress-busting reboot.

I think we all know the dangerous side effects of too much stress in our lives. Stress is a major contributor to many poor health outcomes, such as diabetes, weight gain, hypertension, poor memory, and a whole host of mental health issues.[1] Therefore, how we manage the stress in our lives, needs to be revisited with a fresh and new perspective, in the same way, we need to clean out and freshen up our closet every so often.

Below are my top 10 strategies to relieve stress and restore energy with a fresh look at some old favorites that are guaranteed to help you self-optimize for health and happiness in body, mind, and spirit.

1. Compartmentalize—Prioritization on Steroids

People think of the compartmentalizing tactic in different ways, and there are negative associations with this term. However, when I suggest that you compartmentalize to manage your stress—or better yet, relieve stress—what I am referring to is the idea that you block out certain parts of your life that are distracting you from what you need to do in your daily life.

For example, you are at work but also have some extraordinary stress in your private life due to ailing parents with no siblings to share in the caretaking. Managing this alongside your own family and professional responsibilities, which were already heavy enough, places an enormous amount of stress on you.

When you compartmentalize, you put up mental blinders to help you focus on the task in front of you with the knowledge that managing your parent’s living and financial situation will be handled in due time after work hours.

Learning how to block out these different realms of your life will help you prioritize and manage the work that is in front of you.

2. Get Outside, It’s Like Therapy

Simply getting outside in the fresh air will automatically bring down your stress levels and restore some lost energy.[2] The research around this growing field known as ecotherapy is proving once again how powerful nature is and how we can improve our mental wellbeing along with our physical and spiritual health with time outdoors.[3]

When you are outside, you are more likely to have increased activity levels and will be exposing yourself to the mood-boosting sun, which helps our body create vitamin D. Research on vitamin D indicates that those who are vitamin D deficient may be more susceptible to inflammatory illness, depression and lowered resistance to stress, and more and more of us are becoming vitamin D deficient across the United States.[4]

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Spending as little as 10 minutes outside every day can be enough to improve mood, mental focus, and decrease blood pressure. Think of the increased concentration and improved efficiency you will get as a return on investment that yields way better growth on your aptitude and attitude for life.

3. Do an Organization Reboot

We all know the secret to success is largely due to organization or at least some form of it. I would argue that organization is a process. We build structures to organize information and life events based on our current demands. Over the course of your life, this will vary and probably increase as your life becomes more complicated, which will force you to innovate and change things up as you go.

What was enough in college or your first job out of college may not be enough at this point in your life. Furthermore, many, many systems can help us organize, and too many can detract from their intended benefits.

Assessing and weeding out the unnecessary systems or consolidating from the many to one might just be the answer.

Is a family calendar on Google more efficient than the calendar hanging in the kitchen? Don’t just assume that the answer will be in tech. Sometimes the old-fashioned pen and paper is more practical and might also serve as a better physical reminder—think of the whiteboard in the kitchen vs the hidden “to-do list” on your smartphone with reminders that consistently fail.

Another strategy for your organization reboot is an organization self-assessment. First, what it is that you need help organizing, and what the intended outcome is? Is it for communication purposes—to make sure that everyone is on the same page—or is it to help you process and think about the workload in front of you? Answering these 2 questions will help you move forward as you think about what makes the most sense for you, your family, or your team at work.

Another way to approach an organization reboot is to ask other people how they stay organized. This is especially helpful when taking on new responsibilities that might come with a job change or a new family dynamic.

I did this in a new position I recently took and by collecting data on how other people approached their work (think of the complex systems in public education), I was able to create “a best practice” that worked for me and that I could share with my colleagues. Something that could earn you some extra kudos is a bonus, especially when you are the new kid on the block.

4. Engage Your Creative Brain

When we engage the creative parts of ourself we tap into the part of our brain that releases dopamine, which has a naturally calming, therapeutic effect. Needless to say, this will almost immediately help us to relax and will lower our stress levels. One of the premises for which art therapy has been well established.

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In one study, in particular, it was found that after just 45 minutes of engaging with artistic materials, regardless of the level of production or artistic talent the person had, there was a notable decrease of cortisol in 75% of the participants.[5]

Music therapy is another form of creative art that can relieve stress and restore our energy.[6] Many of us use music to help us decompress or move into another part of our day or activity. Music also taps into this part of our brain that increases focus and can help us emulate the feeling or “vibe” we perceive in the music. As we know, upbeat music will help you feel more positive while slower music can help you feel more relaxed by easing some of the tension in your body.

There are tons of great playlists out there aimed at stress relief. The next time you are on your preferred music streaming service, test out a few and see which works for you. Needless to say, music is one of those things that we can have in the background while moving forward with other parts of our day.

Perhaps this is another area in need of a reboot that could enhance your stress relief routine.

5. Do You Need a Vacation or Weekend Away?

Vacation opportunities may not be as readily available as we would like. However, it doesn’t have to be a week in the tropics to feel the benefits of a short break from your everyday routine.

If we are optimizing our time with some of the above strategies, perhaps we might be able to sneak in that weekend getaway or even just a day trip with the family. Getting out of your everyday environment, especially when trying to build in some respite and relieve stress, can do wonders for our mind, body, and spirit.

We may love our homes, but they do represent the endless “to-do list” and remind us of all the things that contribute to our stress levels. Getting away from this environment where you can get outside and engage in some of your favorite activities with your favorite people will free your mind and your body.

Granted, COVID-19 has definitely hindered our road trip or vacation opportunities. However, with a little creativity, we can build in the little breaks that we need to relieve some stress, reconnect with the people who are important in our lives, and help us to feel ready for the next hurdle in front of us.

6. Meditation and Mindfulness, Make Them a Habit

Meditation and mindfulness can offer endless benefits to us emotionally and psychologically, which will naturally relieve stress. Many of those benefits include increased focus, relaxation, and a decrease in the mental clutter in your head.

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One of the biggest challenges with mediation or mindfulness is that to feel the impact, we need to practice it consistently, which takes discipline. The people who are most successful at integrating mediation and mindfulness into their self-care and stress relief routines are people who build it into their daily practices.

And as is true with many strategies, we don’t need to spend hours doing it. Just 5 or 10 minutes a day can make a difference, but we do need to make sure we are doing it.

Maybe there is a 5 or 10-minute window at the end or beginning of your day where you could fit this consistently? There are lots of great apps to help guide you through your mediation with music and visualization.

7. Fight Off “Aloneliness” and Find Your Alone Time

I read an article recently about “aloneliness,” which is the opposite of loneliness. As an introvert, I have always been that person who replenishes her energy from time alone but never quite thought about the craving as a likening to loneliness for the introvert.

The benefits of alone time are science-backed and include those things that many times go out the window when we are stressed and overwhelmed—things like creativity, mental strength, and productivity. The COVID-19 pandemic has left many people without the opportunity to have their alone time, which could be another reason that you are feeling more stressed and less able to deal with your daily challenges.

You might need to be strategic, but you could build some alone time into your life with a walk outside to get lunch for example, which will also be incorporating strategy #2 on this list.

8. Find Balance in Your Life

Stress can turn our lives upside down and throw everything off-kilter. Finding your equilibrium, getting your bearings straight, and finding the balance in your life between the many demands of family, partner, work, and friends is essential.

If you are feeling increased stress, take a look at the demands around you and make sure that there is a balance between the different parts of your life—in particular, the areas where you find more nourishment for the soul.

Incorporating the well-known life coaching strategy “life wheel” is a great way to think about the different parts of your life to ensure that you are giving all areas the time and attention that they need.

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9. Maintain Good Sleep Hygiene

It’s no secret that sleep can be your best friend or public enemy number one. As the saying goes, “what a difference a day can make” is in large part due to a restful night’s sleep. However, when we are stressed, sleep is one of the first things to get out of whack.

If you are going through a period of high stress, you are likely feeling an increase in outside or family demands. Finding the time to fit it all in may naturally creep into your sleeping hours or, on the other hand, the stress might keep you from being able to get a restful night’s sleep. Either of these two scenarios is a case where it might be good to take a look at your sleep routine and force you to be a little more protective of it.

Some of my go-to tips and strategies around maintaining healthy sleep hygiene are:[7]

  1. Plan ahead
  2. Maintain your physical activity
  3. Limit alcohol
  4. Sleep in a cooler environment
  5. Get plenty of fresh air

So, before you get to thinking that you can sleep “later,” remember that healthy people and well-balanced lives have a healthy amount of sleep in their lives.

10. Animal Love

There’s tons of research out there about the benefits of having a pet, in particular, a dog or a cat. Taking care of a pet or any member of the animal kingdom can have such a positive impact on our mood and psychological well-being that our brain releases a hormone known as oxytocin, dubbed the love hormone.

We get this hormone from other nurturing (human) relationships as well, but we cannot underestimate the impact this can have on us when we care for and connect with one of our four-legged buddies. A case in point is the fact that many pet owners report feeling a connection to their pet that rivals that of any significant human connection and, in some cases, can even be more significant than a human-to-human connection.[8]

Additionally, having a pet will likely promote other healthy habits. Some of which I spoke about above, such as being outside more often and increasing your physical activity. On a social level, connecting with friends and neighbors about your pet creates a shared connection—another protective factor in the fight against stress.

Botton Line

Modern life places many demands on us which hits us in different ways during different periods of our lives. Maintaining our physical, mental, and spiritual well-being requires a fresh and renewed approach every so often.

If you take the time today—to take care of yourself for tomorrow by revamping the old worn-out items in your self-care toolbox—you will reap the benefits 20 fold! Learning how to relieve stress from our life is a process that we will need to revisit time and time again, each time getting better and better.

More Tips on How to Cope With Stress

Featured photo credit: Candice Picard via unsplash.com

Reference

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Meredith Flanagan

Embracing a strengths-based approach to life, passionate about creating opportunity out of adversity.

How To Get Over Anxiety: 5 Professional Tips How To Relieve Stress And Restore Energy

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Last Updated on April 30, 2021

How to Stay Awake at Work Without Caffeine

How to Stay Awake at Work Without Caffeine

Coffee is a way of life for many employees. Caffeine gives them the boost they need to help them get through the day. But as we know, like sugar highs, eventually the caffeine boosts wear off. The million-dollar question at the office for many people should be googling is, “how to stay awake at work without caffeine?”

According to Gallup, a staggering 85% of workers are “not engaged” at work.[1] That means the majority of the workforce around the world view their work negatively or are doing the minimum required to keep their jobs. As a result, it should come as no surprise that people are getting tired at the office.

Perhaps, you’re like one of my clients. Every morning he starts off his day like many people all over the world. He heads into the kitchen, pops in a capsule in his Nespresso machine, and then sits in front of the TV while sipping his gourmet coffee. Then, throughout the day, he’ll have one or two more cups, especially if the Sandman is visiting.

According to The National Safety Council, 43% of workers are sleep-deprived so it’s not uncommon to see people with a cup of joe on their desk.[2] Add in the meetings that seem to drag on and the hours we spend in front of a computer screen and the battle for our focus is very real.

Caffeine has become the drug of choice for millions. People use coffee to jolt themselves back into focus. Starbucks has even made coffee hip and cool, not to mention pricey. But that doesn’t mean it’s good for us. Thankfully, there are better, healthier ways to stay awake.

Here are some tips on how to stay awake at work without coffee.

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1. H2O

We all know the importance of drinking water. What most people don’t realize is the effect it can have on our focus and productivity. If you’ve ever been on a 6-hour plane ride or longer, upon landing, your body feels heavy. The reason is dehydration. The adrenaline from the excitement of heading to Disneyland with our family can mask our lethargy for only so long. Once it wears off, our body will feel it.

The same thing happens at the office. The more dehydrated our body is the worse its functions. Headaches are largely linked to dehydration. Hydrating our body has numerous health benefits that are relatively unseen including the elimination of toxins from our bloodstream, improved digestion, lubrication of our joints and eyes, and increased concentration.

Just how much water should we be drinking? According to The U.S. National Academies of Sciences, Engineering, and Medicine, women should drink about 2.7 liters a day, while men should drink about 3.7 liters.[3]

Despite knowing we should drink more water, many people don’t. Why is that? Simply put—boredom. It’s lacking in taste. Coca-Cola, Mountain Dew, or Monster Energy are what people turn to instead. It doesn’t hurt that they have caffeine in them either, giving them a double shot of energy in the form of sugar and caffeine.

How do we combat this? Easy, by making water “cool.” Liven up your water by adding ice cubes made out of 100% fruit juice or add wedges of fruits to your water infusing them with a hint of your favorite flavors.

Suggestion: Download an app or set up alarms to notify you throughout the day to drink water. Your body will thank you.

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2. Good Night’s Sleep

Like water, this should go without saying. It should, but with 43% of workers being sleep-deprived, it needs to be said, over and over again. Too many people shortchange their sleep because of work or fun.

For most people, there’s just not enough time in the day to do everything they want to. Burning the midnight oil before a big presentation or project is understandable but long-term, our body and performance will suffer if we push our body too hard.

A few years ago, the WSJ coined the term “sleepless elite,” referring to a small group of people that only need a short amount of sleep every night. Scientists estimate they make up only about 1% of the population.[4] You might be one of them. Only you know how effective you can be on a few hours of sleep. I’m not one of them, and chances are likely you aren’t either. I’ve only ever met one person who fit the bill, but the impact it is having on their body is still unknown.

We are all unique. Each of our bodies functions slightly differently, but for most people, seven to eight hours a day is needed for optimum performance. But it’s not just about quantity but also quality, which is why it’s important to have a 30-minute cool-down before getting into bed.

Turn off all screens. If possible, switch to yellow light. If not, simply turn down the lights. Turn off notifications on your phone. Do everything you can to make your environment conducive to sleep. Finally, reading a chapter or two in a good book to make yourself sleepy is a great way to get ready for bed. Doing these simple things will dramatically improve the quality of your sleep.

Suggestion: Create a daily cool-down routine to ensure the quality of your sleep.

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3. 80% Rule

In Japan, there’s an expression, “8 bun me,” which refers to eating until you’re 80% full. It’s actually a stroke of genius, especially for those looking to get more done at work. Knowing how to stay awake at work without caffeine is a real challenge for many people, but adjusting your diet is a great place to start.

When I first moved to Japan, I often found meals to be much smaller than those in America. I’m not going to lie, it bugged me at first. I found myself still hungry after lunch. Over time though, my body adjusted.

The problem with a full stomach is that it pulls blood away from our brain, which is why many people feel sleepy after lunch. Not feeling full after lunch will allow you to operate at a higher level at the office.

Most of us have been taught to have a light breakfast, a more robust lunch, and a big meal for dinner. Ironically, it should be the other way around. The problem is a big meal for dinner is something most people don’t want to change. Therefore, we should go to work on the other two meals.

For many people in the West, breakfast consists of a banana, cereal, or peanut butter and jelly sandwich. So, by the time lunch rolls around, it’s not surprising they’re hungry. The large lunch leads them to be sleepy in the afternoon. Instead, consider having a more substantial breakfast that will see you through the day. That way, lunchtime can be nothing more than a snack, allowing your mind to stay sharp until you finish up for the day.

Suggestion: A few small changes in your diet can lead to improved productivity at the office.

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4. Breathing

Breathing is another undervalued technique to boosting our performance. Patrick McKeown’s The Oxygen Advantage, James Nestor’s Breath: The New Science of a Lost Art, and Wim Hof’s The Wim Hof Method: Activate Your Full Human Potential all delve into the power of breathing and oxygen.

Brendon Burchard, the bestselling author of Life’s Golden Ticket: A Story About Second Chances and the creator of High-Performance Academy, says, “I don’t hope to have energy. I generate energy.” He does this through a series of breathing and physical exercises and it’s remarkable how effective these are in helping us boost performance.

Suggestion: Take the time to learn how to breathe as it can an effective way to boost energy or relax your body.

5. Reward Your Body

Another long-term solution to help us stay awake at work is by rewarding our bodies. Our bodies work hard for us. The daily grind can take its toll on our bodies over time, which is why it’s critical to reward our bodies.

Massages are an excellent way to reduce pain and muscle soreness while improving blood flow and reducing blood pressure. Nice warm baths can also achieve similar results. Massages and baths help battle insomnia, reduce injuries and anxiety, help with joint pain, and much more.[5][6]

Suggestion: Schedule regular massages into your month.

Bottom Line

Learning how to stay awake at work is a real challenge for millions of people the world over. Many turn to caffeine in the form of coffee to give them the boost they need, but it’s a short-term solution for a long-term problem. Instead, we should focus on changing a few of our daily habits. The results will astound you and with any luck, you’ll be able to kiss the caffeine habit goodbye.

More Tips on How to Stay Awake at Work

Featured photo credit: Ilya Pavlov via unsplash.com

Reference

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