5 simple everyday tips that help give you great clarity and focus in troubled times.
In recent months the whole world (7.53 billion people) has been shaken with the spread of COVID 19. Individuals have lost jobs; experienced pay cuts businesses have closed down as the whole world has come to a standstill in an attempt to contain the virus. Individuals have become addicted to the news reports, the more they are listening and reading stories, the more frightened, anxious and fearful they are growing. They then respond to their survival emotions, and this creates further fear and unrest. The problem we have is that these heightened states of anxiety and stress can cause us harm.
So what can we do to manage this stress? Here are 5 Mind Mastery tips to strengthen your knowledge and upgrade your life throughout tough times.
(1) SLEEP – Ensure that you are getting enough sleep. Sleep impacts almost every type of tissue and system in our body – from our lungs, brain, metabolism and immune system and the ability to resist disease. Lack of sleep ages you in terms of critical wellness and virality. It makes us disorientated and emotional. Lack of sleep is linked to depression, anxiety, PTSD
(2) BE GRATEFUL – Practice Gratitude. The benefits of Gratitude start with the dopamine system because feeling grateful activates the brain stem region that produces dopamine. Gratitude is a powerful force that combats negativity. The beauty of Gratitude is that literally, anyone can practice it. It doesn’t matter who you are or where you are from we can all practice regardless of what we have in our lives. You can always find the good in your situation. Life is a matter of perception. Gratitude is a state of mind.
(3) LIMIT YOUR EXPOSURE TO THE NEWS – While I agree its important to be informed and take the necessary precautions to stay safe. Watching too much news can be toxic and detrimental to your mental health. At the moment, we are flooded with morose news stories daily, and it is super easy to get sucked into the fear and the panic. If exposure to the news is producing feelings of hopelessness and anxiety, take a media holiday.
(4) EXERCISE – Make sure you exercise. Ok, I know this is more challenging atm when we are self-isolating. However, there are so many exercises that you can do that require very little space. Thirty minutes per day of activity is all that it takes to change your state. What exactly does happen to our brain when we exercise? There is a protein that is released into our body called BDNF. BDNF stands for Brain-Derived Neurotrophic Factor. When our bodies exercise, our brain thinks that it is under stress and that we are going to fight or flee, and as a result, it releases BDNF protein into our bodies which aims to protect the burden on our memory neurons. The exciting thing is that BDNF has a therapeutic and reparative element, so it gives us more clarity, and when it does, we feel calmer and happier. It is merely like pressing the reset button in the mind.
(5) BREATH – Another stress-busting activity is breathing. Ever heard anyone say take a few deep breaths when you are angry, and it annoys the hell out of you? Well, you ‘ll be glad to know that correct breathing is vital in the fight against stress. A full deep breath increases the amount of oxygen as the body begins to function adequately, especially during mental activity. You start to achieve a state of relaxation with a few deep breaths. Correct breathing is one of the quickest ways that we can change our emotional state. Therefore taking slow deep breaths when you are feeling stressed or anxious helps.
It is essential to take into account that anxiety can be a vicious circle. When your mind is unsettled, our bodies become tense and this, in turn, causes our minds to be stressed.
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