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Breathe slowly and deeply for an instant lift. Deep breathing through your diaphragm (rather than chest) massages your solar plexus. Feel your abdomen move and notice stress melt away. A study in The Lancet confirmed the health benefits of deep breathing.
Imagine the back of your neck and head as if held by a thread from behind. Keep your chin up and raise your line of vision. Stride forward purposefully. Maintain this bearing for an uplifting feeling.
Controlled studies prove “attentive optimists” are healthier. Cultivate resilience with your sunny outlook. The human mind is capable of 50,000 thoughts daily: why not make them as constructive as possible?
Do few things as well as you can. Cut down your objectives, focusing deeper on each. Spend more time doing what you’re best at.
Stretching is one of your best energisers. You can do it discreetly anywhere. Flex different parts of the body regularly to stay toned, supple and relaxed.
Being well-hydrated cleanses and energises. Our bodies are 70% water. The Food Standards Agency advises at least 6-8 glasses a day (1.2 litres+), more when active: see www.eatwell.gov.uk for more info. Take healthy diluted drinks for variety. Keep water handy at work, especially in a dehydrating office environment.
Bring your attention to your jaw and lips. Open your mouth, stretch your jaw out, pause and close slowly. Consciously relax the muscles around your face and eyes. Repeat as often as possible.
You make hundreds of small choices impacting your wellbeing daily. Enjoy being right most of the time. Be receptive to small and constant improvements.
Seize small fitness opportunities within your routine. Regular activity releases mood-boosting endorphins. The British Heart Foundation (www.bhf.org.uk) suggests at least 30 minutes of moderate daily exercise and 10,000 steps per day. Turn chores into invigorating exercise.
Smiling instantly dissolves stress. No need to wait for something funny: just smile anyway. Look for humour in the most bizarre circumstances. Smile at work and you’ll look effortlessly competent.
A 10-year Australian study showed that sociable people tend to live longer. If you live alone, call a friend when you stay in. Keep a physically healthy social life, to include plenty of sporty activities.
You’re appropriately challenged when busy but having fun. Beyond this there are a host of telltale symptoms of stress like headaches, insomnia etc. Be conscious, seeing your doctor briskly when needed.
Find more ways to be kind to yourself. Reward yourself with treats in moderation for meeting your goals. Bask in small pleasures. Keep asking yourself: how could I feel even better, right now?
See yourself living out your healthy goals. Fully experience your vitality with all your senses. Clarity about the benefits keeps you consistently motivated.
You already know they contain the essential vitamins your body needs. Choose different colours for a variety of wellness-promoting phytonutrients. See www.5aday.nhs.uk.
A Maastricht University study found people with passionate hobbies to be fitter in mind and spirit. Immerse yourself in activities which completely distract you. Don’t let work spill into free time. Do something spontaneous. Give yourself regular pampering treats.
In cold temperatures your body releases stress hormones as you use more resources to keep a constant body temperature. The more comfortably warm you stay, the less energy you’ll waste.
Learning fresh skills, meeting people, going somewhere new, trying unfamiliar tastes…all stimulating experiences in life’s rich tapestry. “Renew” yourself regularly. Switch perspectives to diffuse stress.
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