Your guide to a stress-free day

The unknown is one of the biggest sources of stress. We worry about things that might happen, and panic when unexpected events take place. Of course, life will always throw up surprises. But it’s possible to minimize them by planning things carefully. Try taking a moment every Sunday to plan the week ahead. Look at your tasks and commitments and work out how to allocate your time. This will enable you to get ahead of each day’s events, rather than reacting to them as they arise. You’ll thank yourself when the week unfolds calmly.

Busy day ahead? Try to rise early. There are several benefits to making the most of your mornings. First, your energy and concentration levels are often highest at the start of the day. Second, you can get the jump on everybody else. Use the quiet morning hours to make a start on the day’s tasks, before colleagues and friends log on and distractions build up. You could even try rising extra early and going for a run or walk before the day begins. Exercise and fresh air can do wonders for your stress levels.

Meditation is a powerful guard against stress and anxiety. Not only can it directly reduce negative emotions, but through consistent practice it can reduce your tendency towards these feelings in the long term. By meditating we’re loosening neural pathways that process information relating to ourselves and our experiences. That means we don’t react as strongly to sensations that provoke these so-called “Me Centers.” For example, when you experience pain, meditation allows you to watch it come and go without becoming anxious about what it might mean. If you haven’t tried meditating yet, it’s never too late to start!

Sometimes anxiety arises even when you’ve set things up right. When this happens, a few simple techniques can help keep it under control. If you are fixating on a particular task, try switching things up to interrupt the negative emotional cycle. Try to reconnect with your physical self – by stretching, for instance. Re-grounding yourself physically can help keep your emotions in check. Finally, try imagining yourself in a calm, beautiful place, and picture the anxiety being carried away by the wind. Visualization can be a powerful tool.

No matter how busy things get, it’s crucial to take time for yourself. Without a chance to recharge, your body and mind will become increasingly fatigued, magnifying existing stresses. It’s important to remember that your health and well-being are more important than a deadline or a social commitment. If you’re not feeling good, take a time-out. Even if it means letting somebody down in the short term, you’ll be better able to meet your commitments in the long term. With a healthy mind and body, stressful situations become more manageable.