Majority of us suffer from restlessness or insomnia at some point in our lives leaving us feeling tired, stressed and unable to function properly. To prevent, this more attention should be paid to diet, lifestyle choices and stress which are usually the major causes. Below are tips that can help you stay healthy and improve your general wellbeing in the New Year.
- Try to relax and make your life as stress–free as possible. Taking it easy and feeling happy about yourself will improve your health. Do not try to carry on as usual when you feel unwell, this will make you tired and feel down when you can’t do everything you normally do. Try to alleviate factors that cause you anxiety or insecurity.
- Exercise to help your body function properly. It will also help to relax tension, lift the spirit and improve your appearance.
- Take up some form of aerobic exercises, either swimming, jogging. Or a brisk walk for at least 20 minutes each day.
- To improve relaxation, bath in/with warm water to improve circulation, ease tension and relax muscles. For a reinvigorating feel, you can splash on some cold water after the bath.
- Do not lie or sit for long periods of time without a good stretch. If you work behind a desk, make sure that you get up and walk around or stretch properly every half an hour.
- Pay close attention to your posture and lifting techniques. Try to keep your posture upright and balanced at all times. If you are carrying heavy bags, do not slump or twist the body, and make sure that the weight is evenly distributed.
- Monitor which aspects of your life are most stressful and think of ways to avoid or reduce the stress factors.
- If you are going through a particularly stressful period, limit or better still avoid coffee, alcohol and smoking which can increase tension.
- Get a full night’s sleep every night. Avoid the use of alcohol and sleep-inducing drugs. Sometimes, people can’t sleep because they are not physically tired even though their brains are exhausted. Make sure you get enough physical activity every day.
- Practice relaxation techniques such as quiet reflection, a long warm bath or meditation which are excellent remedies for sleeping problems.
- Supply your body with all the essential nutrients it needs by eating properly. Try cutting down on fats and eat more of fresh fruits and vegetables.
- Ensure balance of mind and body by breathing deeply. If you are tensed up or stressed and your breathing is short and shallow you are less likely to think straight, your movements become erratic and your balance is disturbed. Deeper breathing slows the heart rate and the pulse.
- Use positive affirmations and visualisations to help you feel good about yourself and reach your goals. For example, if you say to yourself ‘I am happy with my body’ and picture a nice and well toned look, you are likely to make healthier choices.
- Try not to cut yourself off from your friends and family. Be open and communicative about problems and anxieties. They don’t say ‘a problem shared is a problem half solved’ for nothing.
A Simple Relaxation Exercise
- Practice makes perfect. The more you actively practice relaxation techniques, the easier they become and soon you will be able to take yourself into deep relaxation at anytime during the day or night.
- Find a quiet room with proper ventilation. Choose some music that is melodic and peaceful.
- Lie down on the floor or sit in a comfortable chair.
- Close your eyes and start to breathe deeply taking time to inhale and exhale slowly.
- When you inhale, imagine that the air you are breathing is fresh and warm and is bathing your body in a calm, fresh, restful and positive light.
- Now start to consider how your body is feeling. As you inhale start thinking about the feet and ankle areas of your body. Are they tense? If so, relax them.
- As you exhale, picture the air you breathe out to be old stagnant air and the air you breathe in to be new fresh air.
- Think of your calves and knees. Picture the clean and fresh air travelling through any tense muscles. Exhale the stale air.
- Picture your joints and your upper leg area. Breathe deeply and relax.
- Feel the air being breathed into the groin area, relaxing the tension and soothing the pelvis. Breathe out the bad air.
- Feel the air in your stomach and abdomen, cleansing and uplifting your centre of emotion and spirit.
- Watch the light thread its way between each and every rib, filling your lungs and chest cavity with warm expanding air.
- Watch each and every finger fill with this light which spreads through your fingers and lower arms.
- Breathe in the energy into your shoulders and base of your neck. Feel your neck relax and melt into the floor or back of the chair and up into the base of your skull.
- The light may now travel into the root of each and every follicle, making your scalp feel invigorated and tingling.
- Each time you exhale, you are breathing out waste. Each time you breathe in, you are breathing in new life.
- When you have renewed life inside your body, look to see where the source of your new breath is coming from.
- With your eyes still closed, look above you and see the light beam coming towards your body. Breathe deeply and inhale all you need.
- When you are ready you can start to think about bringing your consciousness back into your own body and into the room you are in.
- Open your eyes slowly. If you are lying on the floor or bed, roll over on to your side and wait a few moments before pushing yourself up to a sitting, and then, standing position.
- You should now feel totally relaxed and invigorated –well done.
Please feel free to write me if you have questions or comments as regards this topic. I would love to hear from you. Have a prosperous New Year.
facebook.com/africanbeautyguide by: Funmi Azike