When you find yourself stressed out and full of anxiety, life becomes harder and can make every day activities like your job, your sleep, your interaction with your loved ones and community, debilitating and may create even more stress.
Here are 5 tips that I have applies to my life and have shared with my clients to help them to reduce their own stress and anxiety and I hope that one or all five of these help you as well!
Focus on your Breathing: Your breath is the key to your balance and can make a huge difference in how your body responds. I’ve found that most people don’t even know how to properly breathe. One exercise that I would encourage you to do is to place one hand on your chest/heart and one hand on your belly. Inhale for 5 seconds, focusing on filling your belly/diaphragm with as much air as possible, then exhale completely for 10 seconds. Repeat this pattern for 2 minutes, working your way up to 5 minutes at a time. Trust me, this one is a game changer! I do it before I go to bed after a long and stressful day.
Listen to Music that Creates Good Vibes & Feelings: Music is such an emotive thing and can evoke positive feeling or negative feelings. You can change how you feel by listening to music and I’d suggest that you listen to songs that make you feel happy or that evoke happy memories. Create a playlist and listen to it daily, especially on your way into stressful situations/environments like a meeting or even family dinners (in the event that all of your family dinners come with a side of family drama :))
Exercise and Move Your Body: Sometimes transferring the heavy, stressful, and anxious energy that you are holding inside into something physical can be an amazing thing. Physical activity can release feel good hormones that combat stress and make you feel better, even if your situation doesn’t change. Try going for a walk or taking a workout class or just putting on some music and dance like no one is watching!
Spend Time with Good People: Do you have people in your life who make you smile or laugh until you almost pee your pants? Do you have people in your life who make you feel better and loved by simply being in their presence? FIND THOSE PEOPLE AND SPEND AS MUCH TIME WITH THEM! Don’t use this quality time with them to whine and complain, instead focus on the good – laugh until you pee your pants, embrace and hug until you release your tears, enjoy a meal that fills your heart and your belly.
Fill and Fuel your Body with Healthy Food: When you’re stressed, your body and digestive system may not be working as properly as you would want and I know it may feel good to indulge in foods that don’t support and fuel your body, but try your best to eat healthier options. Support your body and help it to maintain balance by fueling it with healthy foods. Check out my free Clean Eating Guide ebook for recipes and ideas and you’ll also get access to my free Clean Eating Accountability Facebook group where I share some of my healthiest recipes.
Hopefully, these tips will be helpful for you in managing your stress and anxiety.
I don’t know what is going on these days, but I’ve been speaking with a lot of my clients and friends who have said they are feeling “Blah!” when it comes to their jobs, their relationships (or lack thereof), their finances, their family, and their health/fitness. I don’t what it is, but I wanted to share my 3 tips that have helped me and I’ve already heard back from a few who have said my tips have helped them.
In the video below, I break it down into the following:
Get Clarity in what you want. If you are unhappy, it’s important to know exactly you are unhappy about and what exactly you want to change.
Get Organized and clear the clutter. When our life, house, minds, fridge, etc is packed with clutter, it can create more anxiety and stress about the current situation and it can prevent us from seeing opportunities and possibilities to change ourselves, our situation or our perspective.
Get a Goal that you can use to focus your attention and energy. Once you know what you want to change and you have created space for change to happen, you have to take action by moving forward in a positive direction.
Watch the video to get a bit more about these tips and to help you get on track to getting out of your funk!
Happy September, did you know that this month has been dubbed #SelfCareSeptember? I personally thought that this was so fitting as this month, I am focusing on Self Care and doing a the new online yoga program, 3 Week Yoga Retreat, and the 21 Day Ultimate Reset detox program. So, I figured that I would also do my best to focus on other areas of Self Care and want to challenge you to do the same.
You don’t have to do all 10 of these, but you should definitely think about adding a few these into your daily regimen, because taking care of yourself is critical. Most people think that “Self Care” means being selfish, but I promise you, it’s the complete opposite. If you are stressed out that opens up the door to a bunch of things like poor sleeping patterns, poor eating and fitness habits, negative emotions, strained relationships and finances, and the list goes on and on. When you make self care a priority, you will find that your life is more balanced, you have more energy, and you are finding that your health, finances, relationships, and everything in between will improve!
Here are my tips for Successful Self Care
Start your day with Gratitude: Gratitude is a big part of living an abundant life, when we focus on things to be grateful for, I believe, that we receive more things to be grateful for. Find 3 things each day that you can be grateful for and if you can’t think of anything, simply waking up, having a sound mind, and an opportunity to make a positive impact in the world.
Take a Morning Moment: Each morning, I take a moment to reflect on the day ahead, it helps to remove any anxiety about what is to come, but it gives me a chance to plan a head, set my intentions, and remove any negativity. My morning moment typically includes prayer, journaling, meditation, or reading the bible. Try to do one thin
Eat Healthy & Nourishing Meals: The food that you put into your body is the fuel that runs your body and if you are putting junk and crap into your body, you can’t expect to have high energy to run your day. I personally ensure that every morning my breakfast is healthy and nourishing, because that sets the tone for the rest of the day. Try adding more greens, lean protein, whole grains to your diet and limiting the processed, refined junk food for September.
Fill your brain with Positivity: There is so much “crap” on the news, media, and on social media that can bog us down, but I am challenging you to fill your mind with positivity. Each day, I read or listen to Personal Development to make sure that I’m developing myself. You can find a podcast or audio book to listen to on the way to work or while you’re walking the dog, you can read 10 pages of a book, or even watching more positive movies and TV and listening to more positive radio stations.
Drink Water: Hydration is a big part to feeling and looking great, your body uses water for a ton of reasons and a few years ago when I struggling, drinking water was a big part of feeling better. You should aim to drink half your body weight in ounces of water each day. To spice it up, add fresh fruit to your water.
Move your body for at least 30 Minutes: The idea of being holed up in a gym for hours is not necessary for getting great results, I tell my clients to simply move your body doing anything that gets your heart rate up and that you enjoy, can have the same benefits. Find a dance or zumba class, go for a walk with a friend, or try a new fitness program. Exercise helps to reduce stress, blood pressure, and increase bone density, improve your mood, and make you feel better.
Spend some time alone: In a time where we are always connected, it’s nice to be able to disconnect and spend some time with yourself to check in with yourself. It doesn’t have to be a long time, even 5 minutes of alone time can help to clear your mind and provide a bit of peace in a stressful day. I like to sit outside and have a green tea or take a bath for 20 minutes or sometimes I take myself out on a date, yup a movie or dinner for one and just enjoy myself!
Spend quality time with loved ones: There is emphasis on the world “quality” when you are spending time with your family, friends, spouse, etc, it’s important that you are present in that moment. Solid connection with people, when you are present in the moment, can lift your spirits like none other. So put the phone away, let work be done with for the day (or at least that moment) and focus on the people that you are spending time with. Take time to share about your day (the highlights), laugh over funny moments and memories, eat dinner together, or lay on the couch and watch a funny show together. Call up a friend and chat for a bit and be focused on enjoying the moment.
Spend Time In Nature: Nature recharges me and living in San Francisco, with so many beautiful hikes and trails and the bay surrounding me, has done wonders for my peace of mine. But even if you don’t have access to a breathtaking trail, you can find a nice park or take the scenic route home and roll the windows down to enjoy nature. One of my clients, before coming into the house after work, she sits on the hood of her car for 5 minutes to simply listen to nature – birds chirping, the insects buzzing. Another one of my clients can witness the most perfect sunsets in the WalMart parking lot by her house. Find your way to connect with nature and let it recharge you.
End your day with Peace: How you start your day and end your day matter. Ending your day with peace is a surefire way to have a restful night of sleep where your body can regenerate and you wake up feeling ready to tackle the day. Set a “shut down” time where you turn off the TV, the phone interactions, and other connections with electronics. Start to unwind and relax. You may want to lay out your clothes for the next day, or create your to do list for the next day so your mind isn’t buzzing about what you have to do, because you can have peace that you have a plan for tomorrow, or simply lay in bed and read a book or do a guided meditation.
Give one or all of these a try for the month of #SelfCareSeptember and see how your life changes!
Yesterday, I created a video about avoiding the excuse of “I don’t have time to workout” you can watch that video by clicking the link below. But, I wanted to share with you how to make that time…it all starts with clarity in what your priorities are and then creating a lifestyle that honors those priorities. It will mean making sacrifices, saying “NO” to people and commitments, and it will mean that you may disappoint some people. But at the end of the day, if you live a life that honors your priorities and core values, you will find that you will be healthier, happier and more fulfilled, plus you will have better and stronger relationships yourself and those that really matter to you.
I’d love to hear more about your priorities, what are they? And even more, I’d love to hear what you plan to do to honor those priorities! Comment below or connect with me on Facebook http://www.facebook.com/AllisonTibbsFitness!
How you start your day can definitely set the tone for how the rest of your day goes. I say this all the time and I will continue to stick to my guns on this one. When I started working out and getting myself “back together”…I realized how important my mornings truly were. My morning routine starts at 6:30AM where I wake up and begin with reading the bible, journaling, and praying. After that, I do my workout for the day. I typically workout 6 times a week for 30 – 45 minutes. Right now I’m currently doing P90X3 to build muscle and sculpt my body, but I also throw in some Yoga afterwards.
After my workout and shower, it’s time for breakfast where I also go through my to-do list and mentally prepare for the day. During this time, I focus solely on myself, I don’t answer the phone, text others, or even check email. I use it to get myself centered and to create balance in my day, because as a personal trainer and coach, I spend a lot of time working with people and connecting with people to help them reach their goals. This takes a lot out of me, because I absolutely love it and give my all.
But I have now taught a lot of my clients to do the same thing, even if it is only 15 minutes a day in the morning that you dedicate to yourself to get mentally, emotionally, spiritually and/or physically prepared for the day, it can make a HUGE difference in how you approach the day, handle stressful situations and how you deal with people. Do you take time for yourself? If not, what is one thing that you can do every single morning for the next 30 days to help to create more balance and peace in your life? Comment below, I’d love to hear about it!
One of my favorite things about being a Personal Trainer and a Fitness & Lifestyle Coach, is that I work with people not just on the outside, but also working with people on their inner self. They physical fitness and health/wellness is only part of the equation. What I find with most people, is that they have put everyone else’s needs before their own. And unfortunately, many times, taking care of their bodies is definitely not a priority. But I also find, while working with my clients, is that they also have goals and dreams, outside of getting healthy and fit, that they have put on the backburner for the sake of other people. Here is a video where I share some insight and make my declaration to live my life for ME and to go after my goals and dreams!