HERE ARE 5 FANTASTIC QUICK TIPS ON HELPING TO RELIEVE YOUR
STRESS IN THE SUMMER HOLIDAYS WITH YOUR KIDS
Feeling stressed already and the school holidays haven’t even started? Wondering how you are going to get though the full 6 weeks with a house full of board, squabbling kids?
The kids are jumping for joy at the thought of 6 weeks at home and here you are feeling stressed before they have even broken up. How about if maybe you did something else than what you usually do? People tend to reduce their stress in ways they have learned over the course of time because they turn to what they know such as screaming, shouting, overeating and drinking to excess. You may take comfort in unhealthy stress management techniques just because they’re familiar, even though they’re not good for your health. But, there are other behaviours you can learn to relieve the stress of the summer holidays and its effects that may be both healthier for you and the kids and longer lasting.
People who get stressed out easily are most likely to feel intense stress during any holidays especially the summer holidays. It's really all about you, and not about the holidays. But there's good news. You can learn to put stress in its place, and take the pressure off the whole 6 weeks holidays.
Here are the 5 fantastic tips to help you to deal with the next 6 week holiday stressssss.
1. Deep Breathing
Deep tummy breathing, if you’re ready to explode this is really helpful in interrupting irrational thoughts. Fill your pocket with balloons. Blowing up a balloon forces you to take long, slow breaths from the diaphragm, which slows down your heart rate, lowers blood pressure, and helps your body use oxygen more efficiently, having a calming effect. Give one to each of the kids to play with and one for you to relax all of your muscles.
If you are lacking a balloon just take three deep breaths now and feel all those muscles relax as you exhale.
In self-hypnosis you produce the relaxation response with a phrase or nonverbal cue (called a “suggestion”). What I would suggest here is when the kids are all tucked up in bed and you finally have time for you, go to our you tube page and listen or download my relaxation hypnosis recording then play this every evening when you are going to bed in order to really begin to learn to let go and calm and relax yourself.
3. Emotional Freedom Technique (EFT)
Emotional Freedom Technique which is also known as the tapping technique is an energy therapy and has been proved highly effective when used to deal with stress and anxiety. EFT has the ability to calm you and relax you within minutes. It’s hard to think straight when you’re under stress and the kids are screaming.
EFT really does have the power to stop stress in its tracks. With a little knowledge and a little effort you can relax and begin to enjoy your summer holidays. When stress goes you become happier, more relaxed therefore so do your kids and all because of a simple little technique.
The way Eft works is that you tap on 8 different points of the body while thinking about any negative emotion and you can reduce that feeling down.
One quick tip for you to remember and use over the summer holidays is to tap on the outside of your collar bone while thinking about any negative emotion and this will help to reduce it…. Go on … try it the next time the kids are fighting and you know you need to change the way you feel. Its brilliant and it works.
Many of those who have reaped the benefits of EFT and experienced its effectiveness have gone on to learn the basics by contacting us here at wiseblueowl.co.uk and attending a one day beginner’s workshop. In just one day you could get a thorough grounding in the technique of EFT which would enable you to use it on your own issues and those of family and friends.
Acupressure is an ancient Chinese healing method that involves putting pressure with the fingers or the hand on certain points of the body. The pressure can unblock the flow of Qi to release tension and restore inner harmony. The great thing about acupressure is it is something you can do on your own to relieve stress when the kids are misbehaving. It will provide instant relief.
A couple of helpful pressure points in your body for dealing with anxiety and stress:
The soft spot behind your ear where your jaw bone connects to your skull — press gently with a finger and hold.
Apply pressure with your thumb at the point where your wrist forms a crease with your hand. Hold the acupressure point for about 2 minutes, applying a generous amount of pressure. This point is really good for relieving stress.
5. Neuro Linguistic Programming
Neuro Linguistic Programming (NLP) use techniques that help you overcome negative emotions, it is a collection of techniques that allow us to understand how our minds work, and apply this knowledge so that we can achieve greater success in life and make positive changes to better ourselves. It is formed around the concept that all behaviour is rooted in the unconscious mind. The unconscious mind is the bit of the brain that is always functioning, and runs all our necessary programmes, even though we are not aware of this, like making sure we keep breathing when we are sleeping.
The unconscious mind stores all our memories, processes all our experiences, filters everything we feel, hear, see, taste and smell, and it attaches emotion to everything we do.
NLP shows us how to access our unconscious minds, and also provides techniques for making changes at the unconscious level. Because the change is unconscious, it is easier, faster and more
My clients frequently tell me how quickly and easily they experience deep relaxation and tranquility through NLP and self-hypnosis.
Below is a technique you can practice now
It’s easy to react to something negatively and then become stressed or upset about it. For example, if your child drives you crazy and you get angry in response.
The following NLP technique can help neutralize negative emotions in such situations. Here are the steps:
1. Identify what emotion you want to get rid of, be it anger, frustration, uneasiness about some person or dislike of some place.
2. See yourself encountering the situation from start to finish, as an observer.
3. Play the same mental movie backwards, then fast-forward it and then play it backwards again.
4. Play it backwards once more and then add a funny music to the mental movie. Do this 3-4 times.
5. Now try to see in your mind the same event like it was happening to you now. The emotions towards the stimulus should have disappeared or changed. If you still feel some kind of negative emotion, keep repeating this exercise until the negative emotion has completely disappeared. This is a brilliant technique to use with all sorts of negative emotions. Go on give it a go.
So go ahead and feel more positive about the next 6 weeks now you have some brilliant tools to help you though this time. Enjoy your summer holidays without the stress. For more information and any questions please contact us at:
IF YOU ALWAYS DO WHAT YOU HAVE ALWAYS DONE YOU WILL ALWAYS GET WHAT YOU HAVE ALWAYS GOT.
Following on from just completing a very successful four-day corporate mindfulness event for a major branded corporation's, global leadership conference held near Heathrow, providing mindfulness sessions, from global CEO’s and vice presidents, to global managers, group and department managers, we would like to offer your company the same services.
We are a local small but effective therapy centre, with a wide range of experience and qualifications on mental and emotional health.
What we can offer:
Providing customised group mindfulness sessions for you and your employees, we can tailor make packages for? (the packages we offer):
· CEO and senior executives.
Our single session courses include:
· Advising your employees on stress and anxiety in the workplace.
· Teaching your employees how to reduce stress and anxiety in the workplace.
· Showing your employees some techniques that can reduce anxiety and stress in the workplace when it appears.
Benefits and outcomes of our courses:
· Ensures that employees have an understanding of what triggers anxiety and stress.
· Teaches employees how to deal with stress and anxiety in the workplace therefore increases the ability to deal with stress.
· Teaches employees the triggers that generate anxiety and stress in the workplace.
· Improves employees mental and emotional welfare.
· Improves employee morale and therefore productivity.
· Reduces employee absenteeism due to stress and anxiety related illnesses.
Our courses start from £100 per one hour session per group of employees.
· We can tailor make them for small groups of 10 – 20 employees.
· We can tailor make for larger groups of employees.
· We (offer) can arrange them for the early morning, lunchtime or early evening sessions.
· We can arrange them at your premises.
· We can assist or arrange them off site.
For more information on how we may be able to help you. Please call Allan or Kate on 01784 392449 and we would be happy to discuss these sessions or other arrangements you may have of your own.
I am also a Reiki and Shamanic master specialising in panic disorders, stress, and anxiety. I am GHR and GHSC registered, following a strict code of ethics and practice (as part of membership conditions). I am fully insured with Public Liability and Professional Indemnity Insurance.
If you are looking for a professional hypnotherapist or psychotherapist, simply get in touch with me. Based in Ashford, my services are easily available to those across the London and Surrey regions.
Begin by feeling into your body lying here.
Feeling the areas of contact at this moment. Where your feet are touching the ground. The legs, your back, the arms, the head.
Noticing your breath, entering and leaving your body.
The intention of the this is to be present with our body without wanting anything at all. Not even relaxation. Of course, it’s nice to relax and its great if it happens, but that is not the goal of the body scan. The goal is to be checking in with each area of the body in a non-judgmental way. We simply feel what is there to feel. No need to stir up sensations by moving the body.
You will notice that there are a number of areas in the body that you might not be able to feel at all. And that is normal and ok. Just check into those areas as if you could feel something.
Starting with the feet, feeling into both feet right now.
Feeling into the areas where your feet are touching the ground or chair.
Maybe feeling your toes – or not. Maybe feeling tingling or temperature.
Now moving the attention to your ankles and lower legs. What is here to feel – if anything at all? Pressure of your calves against the mat? Perhaps the fabric against the skin?
And if you notice that your attention is suddenly somewhere else, just gently returning it to your legs. It’s not a problem at all, the mind likes to wander.
If you find it helpful you can imagine that you are breathing into your lower legs. As if your attention could ride on the breath. Or as if your attention would light up the area like it was a flash light.
Now letting go of the lower legs and moving the attention to your knees and thighs, what do you feel, again maybe pressure, temperature, the position of your legs, or nothing at all, numbness counts as a sensation in this practice.
Noticing that thinking about an area or picturing it in your mind’s eye is different from actually feeling it.
Now letting go of the thighs and moving the attention to the lower trunk. The pelvis and the tummy up to the tummy button. Noticing any sensations in this area. Maybe feeling the breath in the tummy or maybe not.
Then letting go and now feeling into the upper trunk … the stomach area… the chest, feeling the sensations of the breath here… with each inhalation and exhalation.
Feeling the spine against the floor, noticing any sensations that are here or the absence of sensations.
From here now moving the attention into your hands. Feeling your hands, you might notice how well you can feel your hands without having to see the, feeling individual fingers/position of hands.
When you are ready, moving the attention to the wrists/forearms. What is here to feel? Touch/ Pressure: Warmth?
Moving attention to your elbows and upper arms. Noticing any sensations here. And if your mind wanders off, just bringing It back to wherever we are. Just starting again.
From here, moving the attention to your shoulders, back of your neck and then your head. Feeling into your jaw, face, mouth nose, cheeks, eyes, forehead, your entire face.
Now opening the awareness to include the entire body again, being alive, breathing.
If you like, imagining to be breathing from the crown of your head all the way down into your toes and up and out again.
Noticing all the sensations of the body and allowing them to be just as they are in this moment.
Allowing some movement back into the body, like wiggling your fingers and toes. Stretching the body. Coming all the way back into the room.Just take a few moments to notice what sensations are present in your body right now observe the thoughts going through your mind and check in with the emotions of this moment.
Starting the Day
Starting your mindfulness right when you wake up requires taking stock of yourself. Hear the sounds outside, notice your breath, look around the room.
Dial your senses into the sensations you encounter as you shower, get dressed, and eat breakfast; all of the things that we do in the morning. Mindfulness incorporates a keen attention to the little details. Make your morning count, be present in it. Don’t think about that meeting at 11 or the presentation this afternoon. Taste the eggs and toast on your plate in front of you at this very moment. You are laying the groundwork for the rest of your day.
Arriving at Work
When you get to the office, don’t get distracted by the inevitable bombardment of information and distractions that are inherent in a workplace environment. Emails, files, voicemails, phone calls, your boss and co-workers, all of them provide continuous, multi-layered stimuli that can affect your mood from one minute to the next. Even the nature of the work that you’re tasked with completing can bring on large amounts of stress quickly.
But try not to get caught up in all of it. Stop periodically. Take a deep breath. Check in with all of your senses. Do some quiet meditations from time to time, it can take the form of a short walk to the break room, sitting upright quietly at your desk for a brief minute, or listening to a calming piece of music in a pair of earphones.
Remaining centered throughout the day will go a long way towards improving your mood and productivity.
Stop and Think First
The fast-paced nature of a successful workplace can threaten to overwhelm anyone into a stressed rhythm. This may cause undue amounts of pressure and force us to react hastily. How you respond to things is a large part of practicing mindfulness in your daily life. Being more conscious of your practice at work will probably take a greater commitment at first, but the more you remain aware of yourself and your surroundings the easier it will come.
Many of us tend to react quickly to stimuli, because we automatically feel that is the required action in certain situations. Instead, take pause and deal with the stimuli around you in measured answers. The same goes for solving difficult challenges and problems that might occur during the day. A crisis is not an excuse for you to stop being mindful, in fact it’s a call for you to focus on your training even harder.
The Little Things
Mindfulness comes at all times and in all things. It’s not only about staying in the present and focusing on your behavior when people or situations become intense, it’s also about noticing the minute details and remaining present in them constantly. The way you respond to stress starts in how you react to the little things.
Take pause and just notice the hum of the computer, the way the coffee tastes as you sip, re-read that email because you may have missed something the first time. Remain attentive in everything that you do. It will make the difference between having a good day at the office and one you’ll want to forget. Try it right now as you’re reading this article. Look around you. What do you see, hear, and feel?
These are the building blocks to becoming more mindful.
Research studies have found that people who practice mindfulness irrespective of whether they had practised meditation before or not reports:Feeling less stressed, anxious and depressed, happier, inspired, satisfied with life.