Podcast

NEW EPISODE LIVE NOW - Podcast Episode 38

5 Ways To Calm Your Stress and Find Rest This Festive Season

Episode notes:

I love the festive season symbolism, the decorations, the trees and lights. I don’t however love socialising this time of year when I am feeling so tired! Also, I don't look forward to all of the shopping and the preparations for the big day.

I am like many, still adjusting and recovering from the last few years. There has been a lot to navigate and integrate. What many of us may feeling right now is overwhelm, tiredness and exhaustion. On this latest episode, I share 5 ideas that may help you to calm your stress and find the rest you need. I have also detailed the ideas below:

1. Breathe

• Exhale completely through your mouth
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely to a count of eight.
• This is one breath. Now inhale again and repeat the cycle two more times.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep.

2. Schedule rest

Block out periods now for complete and utter rest and relaxation. Where you unplug and enjoy your time doing nothing. For me it feels best when I stay in my pyjamas, sit outside enjoying nature around my house. For you it might be having a cup of tea or enjoying a bubble bath.

When you ask people today if they intentionally set aside time for rest, most will tell you they are too busy.

Just because you haven’t yet done it, doesn’t mean you can’t. Make choices that benefit you. Think about what settings help you to give your brain and body a break from the stress of your life.

3. Say no 

Decide what is important and a priority to you over the festive season and say no to other tasks and invitations. How to say no? Thanks for inviting me but I already have plans for that day.
If it is someone you genuinely would like to connect with, plan to catch up after the holidays. This is definitely my go to now.

Give yourself permission to ask for and receive help, whether it’s cooking, gift giving, socialising, or hosting friends and family.

Remember rest is your plan and when you say no you are saying yes to YOU.

4. Spend time in nature Studies have shown that when we spend time in the natural world our wellbeing improves. Mindfulness enhances some of the beneficial aspects of nature exposure. As little as 20 minutes, even in urban spaces, reduces stress.

Feel the sun against your skin and the wind blowing through your hair.
You can walk or sit. Connect with nature around you and spend some time in stillness.

As Albert Einstein said:
“Look deep into nature, and then you will understand everything better”

5. Practice Mindfulness Meditation
Mindfulness meditation is:

• The cultivation of moment-by- moment awareness
• Accepting the present moment without judgment
• A great strategy to help with difficult thoughts and feelings
• Great for reducing our stress and anxiety

One example of this type of meditation is a body scan meditation, where you are guided to pay attention to different parts of your body and cultivate mindful awareness of your body sensations. It can be very effective as a way to relieve your stress and tension.

On this latest podcast episode I share my 8 -minute body scan meditation. This is also available on the insight timer app and my website too!

I hope you found these 5 ideas helpful! Remember to enter this festive season mindfully with a clear intention. If your intention is to rest and renew, then make it a priority for you. I am taking my own advice of course and I have chosen to not host Christmas day. I have already begun to say no to some social events. I have also planned an extended break over the festive season to ensure I renew my energy.

I will definitely continue my breathing practice, daily meditation and I will be enjoying nature as much as I can.

Stay safe and I wish you a happy and healthy start to 2023. Bye for now!

Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellness

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Interested in exploring Mary’s new book - Finding Your Well-BEing - https://www.coachuwellness.com.au/book/

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https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-news

 For further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

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PODCAST PURPOSE:

Have you ever wondered how some people create their best life, with joy, peace and calm? How do they remain focused, even when surrounded by uncertainty and stress? We answer these questions, here at the Wellness Solutions Podcast, with me as your host. My name is Mary Mangos. I am a Psychologist, Author, Coach and Online course creator. My mission is to inspire and change lives towards more clarity, happiness and peace.  Keep listening as I share wisdom, tips and science backed practices.  Listen for inspiration to  achieve your vision for a thriving and flourishing life. Let me take YOU on an educational and inspirational journey, to support you to create your best life.