5 tips for stress-busting Manic Mondays

One of the symptoms of an approaching nervous breakdown is the belief that one’s work is terribly important.  Bertrand Russell

So here’s the scene…

You want to be pounding your keyboard, but inspiration has fled and is apparently engaged in a passionate affair with someone you don’t know, because he hasn’t so much as texted for weeks now and you’re beginning to panic that you’ve broken up permanently.

There are several important phone calls to be made but you can’t bring yourself to pick up the phone… and then there’s that spreadsheet and the emails need checking and you’ve a vague recollection that something that’s probably very important needs doing today, but you can’t remember what. Your To-Do List is the size of a Victorian novel and you now feel more than slightly nauseous even though the fridge is calling you like a Siren and carefully pushing all the ultra-carbs right into your eye-line.

Welcome to my Manic Monday.

I’m not kidding. 

Well, maybe a little bit kidding, but not much.

Even therapists get stressed. Even yoga teachers get stressed. Even therapists who teach and practice yoga daily get stressed. But here’s a few tips that work for me and I pass to you. With love. Which is more powerful than chocolate. (Yes it is).

1. Stop.
Sounds counter intuitive, I know, but winning is a strategic game, not a 100 metre dash. Just 10-15 minutes engaged in another activity will change your brain state and give you a more than fighting chance. Being in a stressed state will not solve anything. Your brain is flooded with stress hormone rubbish. Taking time out and getting your head back together will shift that feeling.

2.  Step away from the fridge or wine rack
Do something calming that won’t give you a regret-over later. Take a walk, have a bath, do some yoga, smell the flowers in the garden, open the back door and feel the breeze, do some ironing if you like… Inspiration is a complete lightweight when it comes to cortisol (stress hormone), runs a mile and does not phone in. Try a 20 minute stroll and a ‘eureka’ moment may pop up. 

3. Power pose
Trapped in an office with no hope of escape? Bernie Clark, incredible Yin yoga teacher with a wickedly dry sense of humour, recommends what he calls The Superman Pose. You could quietly slide off to the loo and stand in a cubicle for a couple of minutes and no one would know you’re resetting your power buttons. You just adopt the stance of Superman in full cape-fluttering into the breeze mode. Two minutes of this and you’ll feel a great deal better, if not heroic. Simply stand tall, hands on hips, chest up and broad, nose lifted, noble chin raise if you find it comfortable. And breathe… Research has shown just two minutes of this cuts cortisol by 15%!

4. Square Breathe
There are many yoga breathing techniques for banishing stress and bringing calm and one of the easiest to practice is a basic breathing technique called Square Breathing. Entrepreneur Chris Reynolds of the Business Method Podcast recommends square breathing, and it is very easy. Chris says it stops the release of cortisol, brings you into a relaxed state and helps the body release positive neural chemicals. Your count is your choice, but this is not a competition so start by counting how long your natural inhale is. Say you breathe in for the count of 5 then hold your breath in for 5, exhale to the count of 5, hold the breath out for the count of 5. A few minutes of this (set your phone’s timer so you don’t rush) and you’ll feel the benefit.

5. Laugh!
Laughter Yoga is real. It began in Mumbai in 1995 and basically combines laughing with yoga (on purpose, not when you crash out of an asana). I’ve seen grown yogis quake in the face of Laughter Yoga and it’s not everyone’s cup of tea. It’s also not immediately available to you when you’re sitting at a desk. But the principle works. Watch your favourite comedian on YouTube for 10 minutes. A complete mood shifter. Do it!

And there are other delicious ways to shake off stress. Grab a hug or eight (your daily minimum, apparently), for an oxytocin boost. Get outside and drink in the sunlight that help top up your serotonin reserves.

These are my current favourite five. My walks now involve barefoot walking on grass which seems to be improving my energy levels no end (research to be done on this, leave it with me) but what are your top stress busters? Do you practice any of these already and do they work for you? Thoughts in the comments below, all ideas very gratefully received. Shared wisdom serves us all.

 

References and further information

Bernie Clark, Yin yoga teacher, on Power Poses and their gifts
https://www.elephantjournal.com/2013/10/power-posing-viramudra-jayamudra-bernie-clark/

Laughter Yoga people in the UK
http://www.laughteryoga.co.uk

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