1. STOP and be still for a few moments frequently throughout each day this could be;

In the car before and after each journey, waiting in traffic jams, waiting at traffic lights or waiting for public transport

Never see time waiting as time wasted – use this time to reduce or eliminate stress from your life

‘There is no such thing as stressful traffic,
only people in cars choosing to think stressful thoughts!’
                                                                                                                              Dr Wayne Dyer

   2.OBSERVE - without judgment

Observe your thoughts – are there hundreds of thoughts racing around your head at any one time?

Call a halt and focus on one thing - your breathing.

   3. DUMP IT

If your mind is racing – use your imagination and explore how it would feel to let go of every thought for a few moments.

Then, imagine dumping all the negative thoughts in a big red bucket – now – DUMP IT!

   4. BREATHE

Unobserved, our breathing rate will fluctuate throughout the day, sometimes starving the brain and the body of much needed oxygen.

Use the sound of your breathing as the focus for your thoughts. Concentrate on breathing through the nostrils, drawing the breath into the belly and slow the breathing rate down.

   5. POSTURE

Good posture is essential to good spinal and good general health.

Make sure your work station and car seat are set properly for you. If you are still feeling those aches and pains, consult a good Chiropractor and / or Sports Therapist for further advice.

   6. REST - QUIET - STILLNESS

We live in a world with information overload 24/7. Take a few moments each day to rest in quiet and stillness.

Over stimulation clouds the creativity of our minds, creating a brain fog making it difficult to enjoy clarity in the mind. Take time to reflect in silence as often as you can.

   7. CREATE don’t REACT

Choose to create your day on waking. Don’t let someone else create your mood for the day by reacting to their behaviour.

When you wake up in the morning and before you get out of bed, take a few moments to choose exactly how you would like your day to be.

Be open and flexible to change how you achieve this. By not being caught up in ‘how’ – achieving the result is always easier.

   8. EAT

If you feel stressed – don’t reach for the chocolate or stimulants like coffee or nicotine - that will only make matters worse.

Feed your brain as well as your body by choosing a diet high in essential fatty acids, complex carbohydrates and low fat sources of protein.

Examples:     Essential fatty acids – avocados, oily fish, raw nuts

                         Low fat sources of protein – legumes, fish, lean meat and chicken

                         Complex carbohydrates – porridge, brown rice, wholemeal pasta, wholemeal bread

  9. EXERCISE

We were born to move – not sit still and feel stressed.

If you are stuck at a computer all day or spend hours in the car, take time every hour to get up and move around, even if it is just for a few moments.

Better still – go out for a walk – you’ll be amazed at how clear your head feels afterwards! Reap the benefits of regular exercise by finding an activity you enjoy and can sustain throughout the year.

If you struggle to motivate yourself to exercise regularly, enlist the help of a personal trainer (they’re not just for movie stars!) who will design a safe and appropriate programme of exercise and nutrition to fit your lifestyle.

  10. MASSAGE

You don’t have to be a regular athlete to reap the benefits of regular massage. Sitting at a desk all day, driving, or standing and stooping means that your body is not moving as it was born to.

Regular massage is the perfect antidote to the aches and pains of modern life. It can prevent general aches and pains from becoming more serious and can provide time out for focused relaxation.

  11. FRESH AIR

Starving the brain of fresh air throughout the day will reduce your concentration and in time have a negative effect on your body. Make a point of getting outside at least once a day.