1. MAKE ALL PLANS IN THE MORNING.
Take 15 mins. every day for planning.
2. When
worries come into your mind at night say "LET GO, LET GOD"
or any word that represents a higher power for you. Repeat
this until your mind calms and you are able to be in the moment
or fall back to sleep.
3. REMEMBER
TO BREATHE and know that you are breathing; walk and know
that you are walking; eat and know that you are eating; sit
and know that you are sitting. The more aware you are of this
very moment the less you will be anxious and stressed out.
TUNE INTO YOUR BREATH OFTEN.
4. REFRAIN
FROM COFFEE, ALCOHOL OR TOBACCO. Caffeinated drinks are
hot chocolate, tea, sodas. Coffee can be replaced by green tea, which has far less caffeine and is an antioxidant. Drink lots of purified water. 6-8
glasses daily or more.
5. DRINK
HERBAL TEAS such as Chamomile, Sleepytime, & Spearmint
to calm you down and promote sleep. Spearmint is for digestion,
Chamomile is both for digestion and relaxation. Passion flower,
Hops and Valerian root are sedatives and are for sleep. They
come in combinations at the health food store in tablets or
capsules. Take before bedtime.
6. EAT
YOGURT, not frozen, (frozen yogurt has sugar. Sugar is
a stimulant and not relaxing) regular or low-fat. It is high
in calcium which helps the muscles relax and is calming. Eat
yogurt twice a day, in the morning and before bed. Read the
labels. Altadena, Horizon, Nancy's, Continental or Brown Cow are good brands. Organic is always best.
7. TAKE
RESPONSIBILITY but delegate when possible. Never bite
off more than you can chew. DON'T OVER EAT or over work.
8. CUT
OUT ALL SUGAR and sugary foods. Read labels. Sugar robs
the body of energy, destroys white blood cells, which help
fight off infection, and causes the body to go into the fight
or flight or emergency mode. This causes the body to become
exhausted over a period of time and may lead to hypoglycemia
or diabetes.
9.
EXERCISE DAILY for 20 to 30 minutes or for 1 hour 3x a
week. (Walk , bike or swim). Yoga is a wonderful way to get
exercise and to learn to relax and breath properly.
10.
TAKE SUPPLEMENTS DAILY: A multi-vitamin , calcium /
magnesium, vitamin C, and a complex B vitamin. B vitamins and
vitamin C are the stress vitamins.
INDIVIDUAL
NEEDS MAY VARY. CHECK WITH RAISSA OR YOUR NUTRITIONIST FOR
AN ASSESSMENT OF YOUR SPECIFIC NUTRITIONAL NEEDS.
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