Reduce stress & become more mindful

My experience after more than 25 years of treating stress is that stress is often not caused by a single factor, but by a variety of different factors. It is often, but not always, a confluence of personal and work-related stressors that over time leads to an overload and depletion of our mental and physical resources. It can be an overload of tasks/responsibilities (professional and or private) combined with communicative and emotional stressors that can arise in relation to colleagues, bosses, partners, children, parents, etc. The more complex our life circumstances are, the more factors usually play a role in the development of stress symptoms and long-term stress. Even though stress is often multi-factorial and it can be important that you take an in-depth look at what exactly it is about for you, you can start doing some simple things here and now that will help you reduce your stress levels in the short and long term and give you the energy to make the longer-term changes that will ensure a better quality of life.

If you are experiencing some kind of stress, fatigue or overload and you are thinking: Is there anything I can do right now and going forward to improve my condition and feel better? Here are valuable tips you can use right away to calm your nervous system and get more energy to deal with the situations:

• Slow everything down a bit. You've probably been driving too fast, so slow things down by walking slower, eating slower, vacuuming slower, etc. Slow down your pace and allow yourself to breathe calmly and slowly while doing so. If you have a fast pace, you're probably breathing quite shallowly and this helps to maintain the busy feeling of stress and bodily alertness. You can also easily make mistakes, drop an object, stumble, etc.

• Do one thing at a time. If you're used to multitasking, stop it immediately. Researchers have found that multitasking challenges and fatigues the brain in the long run. Instead, be fully focused on one thing or one activity at a time. You'll find more peace, joy and presence in your activities. If you often multitask because the amount of tasks seems overwhelming, consider if there is anything that can be eliminated, delegated or reduced. Prioritize what is most important.

• Finish what you are doing before you start something new. Break large tasks into small chunks with frequent breaks in between or divide the task into chunks over several days/weeks. Loose ends, unfinished tasks, started projects occupy and burden your subconscious mind, perhaps making you feel guilty because it's human nature to want to see the big picture and finish a started activity. Unfinished tasks can create mental and physical clutter that strains and stresses your mind. Therefore, review your inner list of unfinished projects and finish them one by one. You're also cheating yourself out of the reward, joy and satisfaction that comes from finishing something if you shift your focus halfway or just before the finish line.

• Give yourself more breaks. Take breaks in between each activity, task or appointment and allow yourself to relax completely, turn off your phone, I Pad, PC, TV, radio, etc., take a short break, sitting or lying down, where you consciously breathe deeply and calm your breathing. This will give you new energy and energy for what's about to happen next.

• Get out into nature daily, go for walks or spend time in the garden. The forest in particular has a calming effect on the nervous system, emotions and thought processes. If you are surrounded by a lot of people during the day, give yourself some alone time in nature from time to time.

• Notice the small, obvious things that you can appreciate and enjoy in your life, such as the sun shining, the fresh air, the view, the food you eat, etc. Appreciation and gratitude will increase your contentment, optimism and happiness. At the same time, you train yourself to notice and dwell on what is already good in your life. It can lift your mood, energize you and turn depression into hope.

• Create more space in your calendar, book free time on the weekends to do nothing but what you want to do.

• Engage in light to moderate exercise, avoiding vigorous and extreme exercise during stress and overload. Moderate Yoga or other moderate exercise is ideal.

• Simplify your life, get rid of things that only give you extra work or delegate tasks.

• Do something daily that makes you happy, maybe you have a hobby you love but always put off.

• Set aside time to eat in peace and quiet, consciously enjoying the taste of food. Your stomach will thank you.

• Spend some time daily in quiet meditation. Listen to a mindfulness exercise 1-2 times a day (you can use the audios on this page), or listen to calm music or even just sit or lie on your back, close your eyes, place your hand on your belly and feel your breathing, practicing deliberately calm and slow belly breathing for 5-15 minutes.

• I hope these simple tips are helpful to you. You can reduce stress and feelings of overload by implementing some of these simple but effective tools into your everyday life. If you want to prevent new stress, it's important that you make these lifestyle changes a regular part of your life. Especially in times when we feel more pressured, it's important that we stick to what gives us peace and increases our well-being.