Stress is based on perception

Stress is based on perception. Our bodies respond physiologically to our interpretations of the events that we experience. Listed below are some simple reminders on reducing distress. These ideas will only work if you implement them consistently while changing your “stressed out” images.

These ideas are best practiced with intention and gratitude.

1. Begin your day with 10 minutes of silence. In a comfortable and quiet location, sit with your eyes closed, focus your attention on your breath and allow thoughts, images, feelings and sensations to enter and pass through the mind without holding on to them or resisting them.

2. Set your alarm for 20 minutes earlier than usual and make it a practice to get up 10 to 20 minutes earlier than normal. Convince yourself that you must leave 15 minutes before you actually need to leave in order to arrive on time. Make it a consistent practice to arrive places 15 minutes early.

3. End each day with a few minutes of silence, expressing gratitude for people, experiences, and even material possessions (such as your house) that you feel grateful for that day. Do not forget to include characteristics of yourself (e.g., “I am grateful for the compassion that I expressed today.”).

4. Commit yourself to one act of love each day. Allow some creative flexibility in how this is expressed. Some examples include telling someone you love them; mailing a card to someone reminding them how special they are; offering someone a hug; and looking in the mirror and telling yourself how awesome you are.

5. Seek out opportunities to show patience. For example, smile with understanding when a driver cuts in front of you (knowing that you have probably done this before yourself), or while waiting in line at the grocery store start up conversation with someone.

6. Replace one unhealthy food with a healthy food each week for a month.

7. Seek out an opportunity each day to smile or laugh. If you cannot find a reason to laugh, just begin making the sound of laughter (“ha ha ha ha ha”); you may be surprised.

8. Add into your week a “self-growth” day where you review your week and acknowledge the positive steps you’ve taken towards improving your physical, emotional and/or spiritual health and reward yourself for it. You can also use this day to commit one act of kindness towards someone else.

9. In a situation that is trying or confusing ask yourself, “What would I do in this situation if I were to come from a place of love instead of fear?”

10. Conduct a survey of your reading material, movies or television shows you watch, and music that you listen to. Replace violent, negative, cynical media with positive and healthy material.

11. Spend more time with people who are in a place psychologically or spiritually that you would like to be in. For example, if you want to be more compassionate or patient, then create space in your schedule to spend time with others who exhibit these qualities.

12. Create more space in your home by throwing out items that you no longer need. You may want to consider giving to others items that brought you happiness that you are ready to pass on and let others experience. You may be surprised what comes back to you.

13. Begin to see those around you as part of you. In other words, take the saying, “do unto others as you would do unto yourself” to the nth degree. If you don’t want to be yelled at, then do not yell at another; if you would like to receive money, then give money away; if you would like someone to give you a break, then do the same.

14. Incorporate exercise into your life by committing 10 minutes three days a week to exercise. The amount of time spent exercising is less important than the consistency of exercising on a regular basis. Committing 10 minutes is enough time to get ready physically as well as psychologically. You are likely to exercise longer than 10 minutes, but even if you only work out for 10 minutes, smile and pat yourself on the back.

15. Read this list at least once a week for the next 8 weeks and select one item to work on. Too much change too quickly can be met with resistance. Begin small and remember that any step towards physical, emotional or spiritual health is a big step. Make copies of this list and pass it on to others. Give yourself a hug.