Yet more how to chill out…

This week it has been widely reported in the press that Hector Sants is taking time off to recover from stress and exhaustion.   While it is fantastic that he is getting the time and space he needs to recover his health, it reminded me of the importance of looking after ourselves.  So today I wanted to share my top tips for building your resilience. I say building resilience, as the key to good stress management is to build the emotional and mental strength to know that you are OK, even if you don’t feel fully in control of your situation.  While I encourage everyone to manage their time effectively, take control of what you are able to, there are times when we simply have to accept there are things we can’t control.  I was reminded of this myself this week when my landlady told me she would like me to move out by the end of the year, so her spare room is available for her cousin in case he needs it.   This came as a big shock given that I only re-located to London in August.  So while yes it was a shock, it is annoying to have to move again so quickly, I am very aware that I have the resilience to cope with moving again. So what helps build resilience?

1. As I already said taking control of what you can control and accepting what you can’t control.
2. Building a supportive network of friends to who are able to listen when you need support is essential, the old adage a problem shared is a problem halved is true.
3. Be active, whether it’s simply going for a walk in the park or going to the gym.  Physical activity helps us feel mentally stronger and helps clams us emotionally so we are able to see the root cause of our problems so we are able to find effective solutions.  I find going for a walk in a park, clears my mind and gets my creative juices flowing so I can calmly deal with my problems.
4. My next tip may seem rather strange but volunteer or do some kind of community work.  Being around people who have more challenges helps us put our problems in perspective.  For example talking to someone who is dealing with the challenges of cancer really put my needing to move again into perspective.
5. When we feel really in a rush and under pressure it is very tempting to reach for alcohol, coffee or chocolate, but in the long term these don't offer real solutions.
6. In the spirit of keep it simple, stupid, always remember that deep breaths helps the body to relax and help you to let go of whatever mental angst is going on.  When you get busy or anxious it is common to breath very rapidly from the top of your chest.  Putting your hand on your belly, and try breathing in for a count of three and then breath out for a count of three - with the aim of seeing your hand move as you breath deeply enough.
7. Remember Reiki is great if you feel all over the pace  and jaded, while massage helps release all those tight achy shoulders.

Here are some top tips on how to live to 100.  These tips are from Dr Claudia Kawas at the University of California, on of the world's leading scientific researchers into longevity and scientists at Northwestern University Feinberg School of Medicine in Chicago and the scientists working on the Blue Zone project. Scientists studying lonevity are tyring to answer the question why doesn one person live until they are 94 while another dies at 75.  Dr Claudia Kawas has spent 15 years studying "super-agers" - those who live until into their nineties and beyond while keeping their minds sharp.  By studying the lifestyles of these "super-agers" scientists have discovered some common lifestyle habits and traits including:

1. Drinking two cups of coffee a day
2. Don't over eat
3. Get out and socialise including talking to strangers
4. Drink two glases of wine a day
5. 15 mins of light exercise a day
6. Positive thinking or optimistic outlook in life
7. Resilience when bad things happen
8. Having a purpose/ belief in life
9. Put others including family first
10. Be with the "right" people for you
11. Healthy eating i.e. more plant based diets

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.