How to chill out…

While it’s impossible to lead a completely stress-free life, finding ways to unwind and “chill out” are key to retaining your energy levels and ultimately your sanity when you have a demaning job.

There are as many techniques to decompress as there are human beings; but when it comes to finding inner calm, practices such as mindfulness, meditation and meditation are usually top of mind.    Although these are great tools they don’t appeal to everyone.  Personally I love both yoga and adult colouring books.   But what can you do it none of these apeal.

My golden rule is any activity that is enjoyable and absorbs you to the extent that you aren’t aware of the time and you stop thinking about work helps you unwind and chill out.  So you can choose any activity that helps you distracting your mind from everyday pressures and you love.  Once you have choose your activity do it often, and put it in your diary and don’t feel guilty – we all need time out.

One free, easy activity is just going for a stroll.  I don’t mean walking fast to hit your 10,00 steps per day target.  Just go for a stroll for the sake of it.

 

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  • Tips to prevent lower back pain.

    While on holiday I suddenly moved and strained my lower back muscles.  My muscle strain was sorted out by a combination of massage, stretches and back exercises.  So as I have now returned from sunny Bulgaria I thought I would remind people (including me) how to preventing lower back pain.

    1. Avoid sudden jerky movements. (Note to self, that includes while on holiday).
    2. Never slouch.
    3. Switch sitting positions often and periodically walk around or gently stretch muscles to relieve tension.
    4. Don’t bend over without supporting your back.
    5. Try to maintain your ideal body weight.  Too much upper body weight can strain your lower back.
    6. Sleep on your side to reduce any curve in your spine, and always sleep on a firm surface.
    7. Lift with your legs.
    8. If you smoke, quit.  Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
    9.  Wear flat shoes with cushioned soles as they can help reduce the pressure on your back.
    10. Regular exercise, such as walking and swimming, is an excellent way of preventing back pain.  In addition Yoga & Pilates can strengthen your core muscles reducing the strain on your back and improving the flexibility of your spine.

  • An alternative way to do simple mindfulness (Part 2)

    Following on from part 1, I want to introduce you to more ways to do simple mindfulness. 1. Tuning into sounds The hum of a gan, tickeing of a cloack, the round of rain on the window, voices outside the room.  Realing tuning in ot hte volume, pitch and noticing if there's a rthythmic quality to the sound. 2. Experimenting with taste Using a small pleasant tasting boiled sweet, chocolate melting int he mouth or taking a few sips of water.  Noticing the flavour, physical sensations and returning the attention when it wanders. 3. Smell Simply light a scented candle where your like the smell or inhale the sent of your favourite essential oil by placing a drop on a tissue. 4. Hold an object in your hands A pebble, wooden bead pen, cup etc any everyday object.  Focus your attention in to notice the temperature, the texture (roughness/smoothness), the shape and how it feels.  Experiment with your eyes start with open and then notice the difference if you close your eyes. Remember mindfulness is about training the mind, so you don't need to use breath as your anchor be creative, be kind to yourself and start simple with 30 seconds and build up the time slowly and gradually - its a practice not a race!  

  • How to test if you have good posture

    We all know that we need good posture.  So today I wanted to share with you how to test if you have good posture.

    The Wall Test - Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.

    The 'Jump' Test - Feel the muscles of your neck and shoulders. Do you find areas that are tender and sensitive? Are the buttock muscles sore when you apply pressure? What about the chest muscles?

    If any of your muscles feel tight, sore or achy then why not book in for a massage.