1. Select foods purposefully. You can improve health and energy by planning food choices in advance. Rather than trying to drastically change your eating patterns or going on a restricted diet, try replacing the least nutritious food you normally eat with healthier choices. Being a visual artist I was thrilled to learn that fresh fruits and vegetables with the most intense natural colors—reds, oranges, yellows, greens, blues, and purples-- also contain the most vitamins and nutrients. They are also great subjects for still life paintings. I am also gratified that recent studies find numerous health benefits from coffee, dark chocolate, and red wine ( in moderation). Nuts including almonds, walnuts, and pistachios contain protein and healthier fats. Whole grain cereals and breads are great sources of fiber and B vitamins. Salmon and tuna are rich in Omega-3 which can also be taken in fish oil capsules.
2. Restful sleep is restorative. If you find it difficult to get restful sleep, it is definitely worth a doctor’s visit and some detective work to discover why and to correct the problem. If your schedule or your boss allows, a twenty to thirty minute power nap in the afternoon will improve focus, concentration, and mood. Productivity will improve with your alertness.
3. Add activity to your daily life. An exercise program may sound intimidating and may fall by the wayside. Adding one active pursuit that you will enjoy in place of one sedentary habit can make a huge difference over time. Do you truly enjoy watching the evening news? Would you enjoy a brisk walk outdoors more? If you have arthritis or joint issues water aerobics is a low impact way to build strength, flexibility, and endurance. Yoga, stability ball exercises, swimming, bicycling or horseback riding will each improve core strength while reducing anxiety or depression. Select any activity that fits your schedule, current fitness level, and budget and you will reap abundant benefits.
4. Nutritional supplements. You may find vitamins and supplements in endless variety and price ranges. My experience is that less expensive off-the-shelf vitamins are helpful. Currently, I take a one-a-day multiple vitamin, calcium + vitamin D supplement, vitamin C, and Omega-3 fish oil soft-gel capsule daily. I seldom get colds or flu since taking these supplements. I have been experimenting with rose hip tea which is said to build resistance to the flu as well as provide numerous vitamins.
5. Meet with your creator. Prayer has been an important daily part of my life for many years. One of my only attempts at multi-tasking is prayer walking each morning. I spend time in praise, thanksgiving, confession, and supplication during these walks. This practice results in centering my mind for the new day and getting me started on a positive note. I also communicate with God during the day and evening. Meditation would have the same benefits as well as listening to inspirational or praise music.
6. Build relationships. I confess to being an introvert; so I must make extra effort to achieve friendships. I think that although I am quiet and reserved, I am a faithful and loyal friend. Building a wide support network of family, friends, and acquaintances in a variety of settings is a key to managing anxiety and depression. Choose positive activities in which you have mutual interests such as church small groups, sports teams, hobby or professional clubs, continuing education classes or civic organizations. Set a goal to meet and converse with one new person each meeting.
7. Nature heals. Discover ways to spend time enjoying nature and the outdoors. Gardening is a productive and healing activity. I love to visit Denver Botanic Gardens to photograph the variety of flowers during various seasons. Colorado is a spectacular state for so many outdoor pursuits such as camping, fishing, hiking, biking, skiing, rock climbing, swimming, rafting, spelunking, hang gliding… Oops, I am getting carried away!
8. Be kind to animals. Did you know that people who own pets have lower blood pressure and lower cholesterol? Adopting a pet from an animal shelter is a great way to save an animal’s life and to improve your quality of life. I promise that a dog will be a faithful companion and a constant motivator on your daily walks. I find grooming and riding a horse to be both calming and exhilarating. Here is my little stress buster Mindy whom we adopted over ten years ago.
9. Learn a new skill. You are never too old to learn new tricks, as long as you are willing to practice regularly in order to retain what you are learning. I have taken workshops or classes in figure drawing, watercolor techniques, oil portraiture, ballroom dancing, and even horseback riding. No matter what your interest, there is likely to be a class or at least a DVD to teach you more. Vocal or instrumental music works wonders for relaxation and stress reduction. I find that listening to classical music while driving keeps me calm in traffic and in a more positive frame of mind.
10. Read actual books. What better way to escape from your worries or problems than immersing yourself in a novel or mystery? Surely I would like to learn and understand more about plenty of subjects. Lately, I find myself spending far too much screen time. I think I can become a more interesting person by exchanging TV and internet time for book reading time. How about you? Let me know how you beat stress in you daily life.
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