As grown up and responsible adults, we owe it to ourselves and everyone around us to live healthy, happy and fulfilled lives. So, managing stress is quite possibly the most important life skill to learn. It’s often subtle, unpredictable, and predatory in its approach. Stress appears in many forms. Physical, mental, also emotional, it can even be existential. Stress often leads to bad lifestyle habits, addictions and burnout. We will talk about the NO BS Guide.
So, how do you put the brakes down? How do you manage a healthy life at a steady and consistent pace? How do you drop the BS and have a great day?
Here’s my TOP FIVE NO BS TIPS that I hope you can apply into your every day. Just take it one breath, one step: one day at a time.
WAKE UP 30 MINUTES EARLIER EVERY MORNING AND DO A 20 MINUTE MEDITATION:
Starting your day with a meditation sets a positive tone, and regulates cortisol (the fight or flight hormone that contributes to long-term stress, fatigue and insomnia). A daily meditation practice calibrates thoughts, feelings and sensations into a state of objectivity and impartiality. This in turn creates a clear and concentrated mind.
FOCUS ON NASAL BREATHING FOR 2 MINUTES:
When you’re feeling really ‘charged up’ and stressed, please take out two minutes and PAUSE. Close your eyes, breathe slowly and deeply, in and out, through the nose. Focus all of your attention on the breath entering and exiting through the nose. Relax your shoulders, neck and also your face. Release any tension in the body to the exhalation. This tool helps calm the mind, and reduce the focus on the stress that’s immediately around you.
EAT HEALTHY, WHOLE AND FRESH FOOD:
Nourish your body and digestive system every day with fresh fruits, vegetables, legumes, lean meats (only 2 portions of red meat per week!), nuts and seeds. Drink approximately 1.5 litres of filtered water per day. And please, reduce your alcohol consumption to a bear minimum. It’s preferred that you give up the booze altogether as it’s a BS and stress-inducing toxin. Often the reason behind silly arguments, misunderstandings and headaches.
EXERCISE FOR 30 MINUTES EVERY DAY:
Making the time for a daily exercise routine of 30 minutes creates so many positive, stress-reducing physiological effects, the following list is not exhaustive. Exercise enhances metabolism, which is great for fat loss. Improves cardiovascular health. Strengthens the heart, lowers blood pressure and improves circulation. Increases muscle strength and tone. Releases the feel-good endorphins, which reduces stress and uplifts your mood. Improves also cognitive function, concentration and enhanced memory. And, it increases lung capacity and efficiency, increasing oxygen intake which supports positive immune function.
MAINTAIN CLEAR BOUNDARIES WITH EVERYONE IN YOUR LIFE:
It’s so important to protect your mental and emotional space. And yes, it’s okay to say “NO”. Just do it respectfully and kindly, as it makes it easier on everyone, including you. You may very well have to teach your family and friends that you’re taking better care of yourself, this will be new for everyone involved: take it slowly, generously and empathically. Moreover, boundaries in the workplace are essential to a positive and professional environment. However, being a people pleaser and ‘yes man’ is exhausting: who need that kind of BS in their day to day – draw a line in the sand as your honour, you.
Jarod Chapman
