After a rather turbulent year for all, we’re being reminded of the need to adopt some self-care strategies this festive season.
Mark Whittle, Purpose and Performance Coach and founder of the podcast, Take FLIGHT, has offered his suggestions on ensuring you are looking after yourself during what can be a stressful time of year. And here’s how:
- Breathing: We breathe on average 24,000 times a day. Ask yourself how many of those breaths are conscious breaths? According to a UK wide stress survey, 74 per cent feel stressed at some point during the year. When we are stressed, our breathing tends to rise into the chest and shoulders which ironically only brings on more stress. This January, start the year off by being more conscious of your breath by spending two to three minutes each day consciously breathing. Studies have shown that as little as six deep conscious breaths will change your state, shift the physiology in your body and reduce feelings of stress. Inhale from your belly right to the top of your breath, then exhale all of your air out to the bottom of your lungs. Repeat six times and enjoy that stress free feeling.
- Meditation: On average, humans have 6,000 thoughts a day so no wonder we can feel overwhelmed. Most of these thoughts are automatic and built into our habitual way of thinking. But considering that our thoughts become things, it’s important we recognise which thoughts serve and which thoughts don’t – and listen and act on the thoughts that will lead to feeling healthier and happier. This year, try one of the many forms of meditation that allows you to objectively view how you think. Guided meditations are a good place to start. There are a number of apps you can try including Headspace, Calm, and 10% Happier, Waking Up and many more.
- Hydration: What’s the first thing you do when you wake up? If you’ve slept well, then you have likely fasted for up to at least eight hours and are therefore extremely dehydrated. Yet most of us go straight to the coffee machine to further dehydrate ourselves! This January, I challenge you to hold off on that perfect cup of coffee for a couple hours. Instead, try this mineral cocktail. Filtered or spring water, with a pinch of seas salt and a squeeze of lemon. guaranteed to make you feel good!
- Cold shower: The cold will boost your mood, increase wakefulness in the morning and strengthen your immune system. Simply turn that nozzle all the way to cold at the end of your typical morning shower, for 30-60 seconds. Make this a regular part of your routine and the act itself will improve your likelihood of taking action on any other goals you set yourself.
- Gratitude: Our thoughts shape our reality. There is so much negativity in the world, and when we pay attention to it, it inevitably starts to impact our way of thinking. However, we can control our thoughts and therefore how we feel, but it takes practice. A simple way to set our mindset positively for the day is to carry out a quick gratitude practice. Simply write down three things you are grateful for each morning and try to come up with a different three each day. Most of us can keep it up for a few days and some can keep it up for a couple of weeks. But if you do this for 30 days plus, it will change your life.
