Be Well, London!

The four coping skills I learned are Budgeting, Me Time, Meditation and Music

1: Budgeting

By creating a budget one could reduce financial stress by planning out the spending and savings of every month. If there is a positive balance, money is put aside in a high interest savings account or reinvested. A great tool to help create a budget is a computer spreadsheet program.

2: Me Time

This is a skill by which we need to step back, clear our head, and sit by our self for at least 10 minutes.  I like to put away my phone, turn off the computer and will sit in quiet place. Then just take quiet breathes. This will help to take away pressure from work, school, family, or friends that we find ourselves extremely stressed and overwhelmed by.

3: Meditation

This is a good technique to be more productive during the day that in turn helps our mental and physical health.  If we take 10 minutes a day to shut down our mind, we will then feel rejuvenated and less stressed.

4: Music

The mechanism of action of music of reducing mental distraction, deceasing muscle tension and decreasing levels of stress hormones was informative. To reduce stress, identify the music one likes and make a playlist. Playing your favourite track during a stressful time will help to manage the stress.

I find these coping skills very informative and useful. Budgeting falls under planning, me time with self-exploration, meditation and music with spiritual.

We hope our tips have helped you put the pieces of healthy coping skills together. Let us know how we did in the comments section, on our Twitter feed @destresslondon, or on our YouTube page!

Be well, London!

Practice What You Tweet – Abraham

Being a Master of Public Health student, I find the materials I am learning very enriching while at the same time very intense in course work and case models. We have 7 courses in 1 term each with daily readings, assignments, reflection papers, group work, case discussions, midterms and final exams. So you can imagine the study load!

First I felt a bit overloaded with all the schoolwork I had and I used all my personal time completing my homework and readings. After getting comfortable with the program and connecting with my group peers, I have been able to improve my time management skills.

I am now able to manage my time better allowing time for sleep and breaks while still being able to do my studies hassle free. The strategy that works the best for me is to create a list I of things I have to do in the day first thing in the morning. This helps me keep my goals in mind throughout the day.

(Credit: MS Office)

During the day, I complete my tasks according to the list. In the night, before going to bed, I analyze how I did that day and where my shortcomings were on sticking to the time. I use tools like Google calendar and Evernotes to better manage my time and this is now making my life hassle-free and more productive. Try this and see how this magic improves the quality of your life!

 

 

Abraca-Destress!

Do you feel overloaded and stressed out with your work or studies?  Do you think that 24 hours is not enough to satisfactorily complete a day`s task? Do you feel drained and tired with all the work? Then here is the magical prescription for remedy. You can complete all the tasks to your full satisfaction and at the same time enjoy life, hassle-free. The magic is Time Management!

(Credit: MS Office)

Time management is a process of actions by which we can get control of our time and life. ¹

We should first determine our daily needs and then rank them in the order of importance.

1. Make a list: List of all tasks you want to accomplish that day^{. 2}

2. Set Goals: Plan each day by setting goals. Decide on the tasks you need to complete for the day and the time needed. ²

3. Prioritize tasks: Try to spend more time and energy on important tasks to be done and keep the less important tasks on the bottom of the list. ²

4. Organize tasks: Arrange your tasks into an order using calendar pages or sticky notes. To save time and save environment you can do this paperless by using Google calendar. If you are a university student and needs a lot of writing, use Refworks, which will save a lot of time. This will help to manage and format your citation and bibliographies automatically. Evernote will help to save time by better management of notes from laptop, tablet and mobile services. ³

All these actions will lead to better control of time and which in turn leads to less stress by reducing job induced tensions, reduced somatic tensions, better job/study satisfaction and performance^{. 2} By using these time management strategies you can minimize stress and improve the quality of our life.

Tell us some of your time management strategies in the comments section! Don’t forget to check out our YouTube channel and follow us on twitter @destresslondon.

 

References:

1. Lakein .A (1973), How to get control of your time and your life.

2. Therese Hoff Macan, (1994), Time Management: Test of a Process Model, Journal of Applied Psychology 1994, Vol.79, No.3, 381-391

3. Time Management Tools, Student Tool Kits, University of British Columbia, Canada.

Don’t Let Your Stress Eat You!

According to Canada’s Food Guide, you should be eating a balanced diet of fruits, vegetables, grains, milk products, and meat products to maintain a healthy diet.  If you get enough nutrients, vitamins, and minerals in your diet, you can reduce your risk of obesity, heart disease, and Type 2 Diabetes.

The only problem is, that the above is a lot of work right?! We know it’s difficult getting up in the morning before work as it is, forget trying to make lunch in the morning, too!  But don’t worry – we have a solution!

Have you ever heard of the term ‘food prep’ or ‘meal prep?’ This means portioning out all of the food you will eat for the week and preparing it on a set day at the beginning of the week.  It is common to do food prep on Sundays right before the week starts.  This way, you take away the stress of making breakfast, lunch, and dinner each day!  Here are some quick tips to optimal food prep.

• Find a sale on tupperware! Stock up with different sizes of containers for different meal types. Check out a dollar store for good deals!
• Cut all of your vegetables and fruits into pieces and be sure to store in an airtight container.
• In order to avoid soggy vegetables, DO NOT add dressings or dips to the vegetables themselves. Instead, package your sauces separate and add them on the day you enjoy that meal.

Cooking in bulk is faster than cooking separate meals, so this will save you time…and dishes! Make a day out of it and get your friends and family to work with you. Share with us your favourite food to prep!  Also follow us on twitter @destresslondon and check out our YouTube channel for some awesome how to food prep videos.

Cheque Your Stress

When is payday?  Will I have enough money to cover my rent this month?  How much did I owe to the credit card company again? Questions like these cause us stress and worry every day!  Financial stress is a large part of our daily lives; a study done by Statistics Canada showed 62% of working Canadians are stressed because of their jobs and that this stress is directly related to financial strain.  So, you are not alone, there are ways to help reduce the financial stress burden in your life!

The most effective way to reduce financial stress is to create a budget.  A budget is a commonly used method to plan out spending and savings each month.   We have outlined some simple steps below to help you get a basic budget started.

• Calculate the amount of money that you are earning each month.
  • Money coming in can be from work, government benefits, or interest. The sum of the money you (and your partner) earn each month is called your household monthly income.
• Calculate the amount of money you spend each month, ie your expenses.
  • Include rent, credit card payments, vacations, and groceries.  Categorize your expenses into groups such as ‘household expenses,’ ‘transportation expenses,’ or ‘entertainment expenses’.
• Calculate your balance.
  • Your balance is the amount of money you have after you have subtracted your expenses from your monthly income.  Positive balances can be put into a savings account or re-invested.
• Adjust your budget.
  • Now that you are aware of how much money you are making and how much money you are spending, it is important to make plans for the future.  If you had a negative balance, go back through your budget and determine where you were spending the most money.  Can you cut the amount you are spending on high expenses by 10%? 20%?  Keep yourself accountable to the amounts you have set.
• Review your budget regularly.
  • By writing down your income and expenses you are able to physically see where your money is going.  Revisiting your budget regularly will help you stay accountable to the goals you have set for yourself and maintain control over your money, which will in turn reduce your stress!

A great tool to help you create your budget is a computer spreadsheet program.  If you prefer writing things out by hand, buy some graph paper and keep your budget in a file folder.  There are also many organizations out there to help you create your budget.  Banks are a great resource when it comes to creating a budget and helping you to create achievable financial goals.

Tell us your tips on creating the perfect budget and your budget success stories! Be sure to follow us on twitter @destresslondon for more budgeting tips and check out our YouTube channel for some additional tips for budgeting.

Do a Little Dance…

If exercise seems like hard work to you or is just too boring, dancing may be an excellent alternative.  Dancing is an art that entails regular movement of the body to music.  Dancing has been reported to be one of the most complete forms of exercise that reduces stress, nurtures health and promotes wellbeing. ^{1 2}

Dance is form of physical activity which can be practiced individually, in a group or by registering in a dance class. Some of the types of dances include salsa, hip-hop, belly dance and ballet.  It’s a very simple form of physical exercise that requires a source of music and some space.  Dance has been reported to have positive effect on the blood pressure and thus reduces stress .³       

(Credit MS Office Clip Art)

Dance also enhances social skills and improves the psychological state in humans.^{4 5} Dance requires some level of organization to facilitate constant practice, so you can incorporate dance into your life by creating a schedule and employing the following strategies:

1. Set aside 30 minutes in the morning before breakfast or in the evening  after work
2. Start slowly and take one step after the other
3. Perfect your posture, stretch and  improve your technique

 

Regardless of the time of the day you chose to dance, be motivated, keep calm and be organized. Here are some of the dance classes you can visit in London to relieve your stress:

1. City Academy
2. Royal Academy of Dance
3. Elan Dance Arts
4. Dance Extreme Inc.

 

Check out our YouTube channel Destress London and follow us on Twitter @destresslondon

References:

1. Shella Jain and David R. Brown (2001) : Cultural Dance: An Opportunity to Encourage Physical Activity and Health in Communities: American Journal of Health Education: Volume 32, Issue 4
2. Iris Brauninger (2012): Dance movement therapy group intervention in stress treatment  : A randomized controlled trial (RCT): The arts in psychotherapy, Vol 39, Issue 5 Pg 443 – 450
3. West J, Otte C, Geher K, Johnson J, Mohr DC (2004): Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol: Ann Behv Med: 28(2):114-8.
4. L. Palo-Bengtsson, B. Winbland, S.-L. Elman (1988): Social dancing: a way to support intellectual, emotional and motor functions in persons with dementia: Journal of Psychiatric and Mental Health Nursing: Volume 5, Issue 6, pages 545–554
5. Fraser J. Lynn (2008): Dancing with Research: Canadian Medical Association Journal 179.5 Pg 450 – 457

These Hiking Boots Were Made for Walking

Are you aware that trail walking is one of the best ways to cope with stress?¹ Studies have shown that physical activity offers natural protection against stress, high blood pressure and promotes general wellbeing of individuals². Trail walking is a form of physical exercise that involves walking on a route specifically designed for use by people to move from one location to another.

Walking is one of the easiest physical activities a person can engage in, because the requirement is a pair of running shoes and a trail. Trail walking can be practiced by joining a trail association or with families and friends to reduce stress.  It could be combined with sitting, relaxing, resting as well as talking and socializing.³   It is important to have a daily schedule, start slow and simple in order to derive the desired health benefits associated with walking.  

Here are some quick tips you can use to incorporate walking into your daily routine:

• Try setting aside 30 minutes daily out of your busy schedule to walk
  • Go before breakfast, on your lunch break, or with the dog after dinner!
• Get your friends involved!
  • Ask some of your friends to join you at the park or maybe even the mall!

Trail walking in a natural environment such as city parks or countryside will greatly enhance your stress coping capacity.⁴ Here are some great trail walking locations around London:

• Medway Forest
• Kilally Meadows
• Sifton Bog
• Thames River Loop

Remember to be calm and allow your mind to be at rest.

Check out our YouTube channel Destress London and follow us on Twitter @destresslondon

References:

1.   M. Tuet, E.J. Raesner, M. Ortiz, F. Reese, S. Binting, S. Roll, H.F. Fischer, A. Michalsen, S.N. Willich and B. Brinkhaus (2013): Mindful walking in physiologically distressed individuals: A randomized controlled trial: Hindawi Publishing Corporation: Evidence based complementary and alternative medicine: Volume 2013, Article ID 489856

1. Jamie Zoellner, Jennie L Hill, Karen Zynda, Alicia D Sample and Kathleen Yadrick (2012) ; Environmental perceptions and objective walking trail audits inform a community-based participatory research walking intervention: International Journal of Behavioral Nutrition and Physical Activity 2012, 9:6 doi:10.1186/1479-5868-9-6
2. Megan Kelly Cronan, Kimberly J. Shinew, Monika Stodolska (2008): Trail Use Among Latinos: Recognizing Diverse Uses Among A Specific Population: Journal of Park and Recreation Administration: Vol. 26, No 1
3. Ralf Hansmann, Stella-Maria Hug, Klaus Seeland (2007): Restoration and stress relief through physical activities in forests and parks: Urban Forestry and Urban Greening: Vol 6, Issue 4, Pages 213 – 225

Practice What You Tweet – Safiyya

This past weekend for our Master of Public Health program we had 48 hours to review a case and write a report! Yes, you read correctly: only 48 hours to complete the whole assignment!! As you can guess, it was stressful to get the report done in such a small timeframe.

In order to destress and cope with assignments, I always make sure to take some “me time.” Being away from home and my family, it’s been hard to find ways to destress. Before moving to London, there was always someone around who would have 5-10 minutes to joke or dance with in order to release my energy and then I’d be able to go back to doing my work. I’ve had to find other ways to destress and make some time for me!

In the middle of the case review I took a break to destress and have dinner with some other MPH students. The chatter, laughter, and of course the ice cream were great ways to step away from my work enjoy an hour off before putting my head back into the books.

When I returned to the assignment, my mind was clearer and I was much more productive. Taking time out for you is important! Take 5 minutes to destress – it’ll do wonders for your work-life balance!

Benefits of Jogging

How many of you find physical activity to be a great stress reliever? Studies have shown that exercise offers protection against the effects of stress on human well-being!¹  Furthermore, physical activity in the form of running also decreases your risk for illnesses such as obesity, cardiovascular disease and  high blood  pressure. ²

(Credit MS Office Clip Art)

Running is a simple and perfect stress relieving physical activity, because all you need is a pair of running shoes and a clear open road.  Some people find it useful to run with a jogging club for added support to finish that last mile.  Others find stress relief in running alone with some music.  Running on a set schedule every day may be helpful for you to achieve the full benefits of stress relief associated with it.²  Try setting aside 30 minutes of your day on a regular basis to run.  Depending on your schedule, this may either be in the morning, afternoon, or evening.  During this time, run at your own pace and try to set goals for yourself to achieve when you next run.  You can also try running in different locations.  Nature helps relieve stress, running through a forested area may help clear your mind and relax you after a long days work. ³

However you decide to run, fast or slow, morning or night, allow yourself to relax and regroup.  Let us know how you set aside time to run regularly and/or if you know of any great running locations in London! Also, be sure to check out our YouTube channel Destress London and follow us on Twitter @destresslondon.

REFERENCES

1. Peter Salmon (2001): Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying factor: Clinical Pathology review:  Vol 21(1):33-61
2. Gerald F. Fletcher, Balady G., Steven N. Blair et al. (1996): Statement on Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans: Circulation: 94: 857-862
3. Hansmann R., Hug SM , Seeland K., (15 Nov. 2007): Restoration and stress relief through physical activities in forests and parks: Urban Forestry & Urban Greening: Vol. 6( 4): 213–225

Warrior One, Stress Zero

Yoga has become increasingly popular in the last few years. It is an act of balancing the body and the mind for the purpose of synchronizing their activities. In this synchronicity, an individual can feel more at ease. Yoga reduces stress and anxiety, improves sleep, and lowers blood pressure – all of which contribute to better physical and mental health².

You may be thinking of yoga as only a physical exercise. Far from it! The physical posture or asanas that have been widely accepted in recent times cleanses the body, creating a complete feeling of relaxation and domination over its internal states and rendering it fit for meditation.

Yoga is a unique form of stress coping therapy that combines several techniques used for stress reduction. The various aspects of yoga: breathing and stretching exercises, fitness programs, meditation practice, and guided imagery.  However, “for those with physical limitations, simple breathing exercises, meditation or guided imagery might be a preferable option and provide similar benefits.” Yoga requires a lot of discipline than taking pills or herbs for stress reduction.

I incorporated yoga into my life less than two years ago as a remedy to manage a recurring lower back pain instead of taking medications. I do yoga postures in the morning and night and the nagging lower back pain is now a thing of the past in my life.

Do away with stress and incorporate yoga into your daily life by:

1. Setting aside a regular time for yoga. Go slowly. Be regular, not rigorous.

2. Preparing well for each yoga session: study each posture, decide on your best starting position, rest between poses, expect gradual improvement, balance your routine, and remember that time is always on your side in yoga.

3. Finding a few go-to poses that work for you. We like the iPad/iPhone app “Yoga Studio” ($2.99, Apple App Store) and this 8-minutes routine from Fitness Magazine that you can do in bed.

 

REFERENCES

1. Self-realization Fellowship (2013). What is yoga, really? Retrieved October 28, 2013 from http://www.yogananda-srf.org/What_Is_Yoga,_Really_.aspx.
2. Granath J., Ingvarsson S., von Thiele U. & Lundberg U. (2006). Stress management: A randomized study of cognitive behavioural therapy and yoga. Cognitive Behaviour Therapy,   35(1), 3-10.
3.  Elizabeth Scott, M.S. The Benefits of Yoga for Stress Management (2011) Retrieved October 29, 2013 from http/stress.about.com/od/ How_ does_ it _compare _to_ other_ stress _reduction _methods.aspx.