Mayo's Top 10 Stress Relievers

Stressful day? Week? Month?

Here is a list of Mayo Clinic's Top 10 Stress Relievers.


1. Get active.  Exercise refocuses our minds, loosens our muscles and pumps us with feel-good endorphins.  Stay within your realm.  A little goes a long way.  Check with your doctor first if need be.

2. Meditate.  Focused awareness on the breath or an image or a word can go far to clear the mind.  Check out resources by Jon Kabat-Zinn or Jack Kornfield.

3. Laugh.  It cools down your stress responses, gets your heart beating and improves breathing.  Find a local Laughter Yoga group or watch a funny movie.

4. Connect.  Social contact with others helps to distract, feel supported, and get out of a funk.

5. Assert Yourself.  While speaking up can be difficult for many, sharing your opinions, choices or feelings can release internal conflict.

6. Do yoga.  Cannot say enough about this great way to move, relax and get quiet.

7.  Sleep.  Too much or too little sleep impacts concentration, mood, energy levels, and overall functioning.  Employ relaxation tapes to help you fall asleep if you are having trouble.

8. Journal.  Writing out thoughts or feelings can actually help sort out what feels overwhelming inside.  Free writing is best to start where you just write our whatever comes to mind.  Keep a journal in a safe place or a protected file.

9.  Get musical.  Either bang away on a drum (or pots and pans!) or dance around your house, music has been used by people for centuries to celebrate and have fun.

10.  Seek counsel.  If stressors feel too much or if old stuff is getting in the way of the life you want, find a qualified therapist or counselor in your area.  Ethical guidelines protect your privacy and insurance will often cover at least a number of sessions.

Pick one and de-stress.  You deserve a little break.

Be well,

Rebecca

8 Benefits of Sleep

An average adult typically needs 8 hours a night.  While school-age children typically run well off 9 hours. Experts like those at NYU's Sleep Disorder Center and Mayo Clinic says that a good night's sleep can have multiple benefits.  Here are the 8 most frequently cited:




1) Improved Memory

2) Curb Inflammation / Decrease Pain

3) Spur Creativity

4) Healthy Weight Management

5) Decrease Stress

6) Improve attention

7) Decrease irritability

8) Strengthen Immune System


If you are struggling with sleep, Mayo Clinic offers these tips:

• Stick to a regular sleep schedule
• Create a bedtime routine that cues your body that it is time to rest
• Limit naps to 10-30 minutes so they do not interfere with nighttime sleep
• Avoid alcohol, nicotine and caffeine close to bedtime
• Increase physical activity during the day
• If you don't feel sleepy after 15 minutes in bed, get up, do something and try again

For people who are experiencing pain, illness, or high levels of stress, sometimes settling in and falling asleep becomes more complicated.  If this is the case, you may consider consulting with your physician, therapist or other professional for resources available to you.  There are many options in terms of helping you get the sleep you need.

Sleep is essential to how our health - both mentally and physically.   If it is a problem for you, make it a priority.  Check in with your habits around sleep and consult with a professional if you need more assistance.  Your well-being is worth it.

Sweet dreams,

Rebecca