Lifestyle--Stress Reduction Tips

The focus of this class is reducing stress through mindfulness and meditation. Of course, there are lots of other things we can do to help reduce stress.

Based on past experience, I suggest thinking in terms of small adjustments rather than dramatic lifestyle shifts. It is also more helpful to be very specific rather than general (see the example in #1 below.)

How about choosing one day per week to focus on one of the following? This will keep you going for many weeks!

1. Less input. (Example: On Tuesday evenings this month I'm going to 'unplug'!)
2. More doing one thing at a time. Eating, talking on the phone, listening to music, driving, watching a movie at home - we often feel these things do not warrant our full attention. How about choosing one and simply be aware of it for a day or a week without doing something else at the same time? (Example: At work, choose a time of day - or during a specific task - that you will try to do only one thing.)
3. More fresh food. (Example: On Sundays I will eat more fresh fruits and vegetables, no fast or processed food.)(And look up 'slow food' on Wikipedia!)
4. Look into my habits/reactions related to 'things to do'. These may include procrastination, overwhelm, avoidance tactics. Look into/really experience and reflect on these habits. (Not necessarily trying to stop them!)
5. Look at one or two of the things I tend to do during 'downtime'. Are they relaxing, nourishing?
6. Cultivate friendships/connections. Or solitude/reflection. Whichever will balance your particular tendency!
7. If you don't get regular exercise, bring in a little more movement into your routine. Sometimes stress is just 'extra energy' in the body which needs to move more than our American lifestyle allows. (Example: if you drive somewhere regularly that is in walking distance, put it in your schedule to walk once a week or ride a bike. And/or walk for 15 minutes during lunch hour.)
8. Don't do anything for a certain period of time. Five minutes or two hours, whatever you can manage.
9. Reduce caffeine intake? Try having a little less than usual throughout your day and see what the affect is.
10. Sign up for a weekend meditation retreat, daylong retreat in the city, or a family class. It takes a lot less effort to incorporate new habits into our routine. Another idea is to plug into a routine that's already set up - all we have to do is show up!
11. Read a book about meditation, slowing down, or mindfulness. (And check out slowdownnow.org).
12. Make a list of activities you find relaxing. Schedule them into your week or month.
13. Check in once a week with a 'mindfulness/relaxation buddy' to keep you both on track. Again, having a break on individual exertion!
14. Try to be more 'other regarding' in your life. Or more self regarding. Whichever will balance your particular tendency!