Stress & Wellness: Winter Wellness
By Emily Harrison There’s a chill in the air that reminds us that Winter is well on the way, if not here already…
As the last of the Autumn leaves are being swept away it seems as though the round of early season colds and flus are sweeping through as fast as tissues boxes can be handed round.
I thought I was doing well – the centre of my own immunity – ‘til the defences slipped a little (note to re-read column on managing stress again) and I toppled like the rest of the crowd, face first into a box of tissues.
So a timely Winter Wellness piece for all our creative women out there to keep you thriving (or get you back on your feet) over the coming months.
I spoke with one lady you’ve probably heard of or seen in the media or perhaps you have read her books - Mim Beam is a naturopath with a wealth of experience in the realm of natural health. Mim has provided these two recipes to help keep your Winter a well one.
Mim’s tea to help prevent or recover from a cold or flu.
Ingredients:
- Handful of fresh thyme crushed up
- Juice of one lemon
- Rind of half a lemon, chopped
- Honey
- Ginger (around 1.5cm chopped)
- Cinnamon stick
Put all ingredients in a tea pot or a plunger with boiling water. Let it steep for around 5minutes and enjoy. Mim recommends having three cups a day of this delicious tea to help you get over a bug.
Mim’s cough remedy – can be used for the little ones too from six months onwards.
Ingredients
(Yes I was sceptical but read through to the end...)
- Chop up an onion – either red or brown
- Cover it with honey
- Leave for 4 hours
- Then take some of the syrup (it turns into a liquid and tastes quite nice, really, keep reading)
The verdict:
Well I think Mim could hear my scepticism…an onion…really? But I was curious. You see throughout the phone conversation I had been trying to keep back my own coughs and sniffles…nothing like talking to a health professional and saying you write a Wellness column (cough cough splutter splutter)… it’s up there with cleaning your house before the cleaner comes.
So off I went to cut up an onion – I used red because that was on hand, popped it in a bowl with the honey and waited. My doubts had to be put aside as I saw a lovely syrup that developed and well, it tasted quite nice too. Hurrah, and it was effective. It got the voice through an evening of teaching classes.
Mim explained onions have antiseptic properties (as does the honey) but the properties in the onion also help to break up mucous and congestion.
Hopefully you will all stay wonderfully well over the Winter and won’t need such remedies. Although the tea really is delicious and I’ll be making it throughout the cooler months.
If you do try the recipes I’d love to hear your thoughts or any other suggestions you have.
With thanks to Mim Beam from Beaming with Health for providing these natural remedy recipes.
Emily Harrison is a yoga teacher, writer and communications adviser with a passion for health and wellbeing. She encourages people to discover the vast potential and possibility that lies within each and every one of us. You can read more at iamem.com
Stress & Wellness: Putting the Brakes on Stress
By Emily Harrison There’s a great line about stress being like dark chocolate – while a few squares can be good for you, too much can tip you over the edge…
Like most things in life it’s about finding the balance.
Last month we took a look at stress and the mind body connection. This month is the follow up piece which looks at some ways to keep stress levels in check and keep your creative fire burning (rather than burning out).
- Stop. But you’re too busy right? It may sound counter-productive when you have a million and ten things to get done, but hitting the pause button, just for a moment, can help stop the spiral spiralling out of control. Or, if you are completely stubborn and insist on pushing through, then you will probably find you conk out at some stage and will be forced to stop.
- Prioritise. So you’ve stopped! Good! Now what? Let’s take stock of the situation, CWC columnist Andrea McArthur has some great articles in her Organise Me column – think about starting a list, prioritising tasks and Andrea’s tips on productivity are well worth a read.
- Breatheee. Use slow, deep, breaths to settle jangled nerves, help clear the mind and restore balance in the body. There is power in the breath and you can use it to recharge and refocus.
- Quiet time. It may be stopping just for ten minutes to do some quiet focused breathing. Or you may explore other techniques such as meditation, guided relaxation/visualisations or yoga. When you are not sure if you are coming or going these moments of quiet time can be very grounding practises which offer reflection, insight and perspective.
- Move it. On the flip side, some people find the best way shift a cluttered state is to pound the pavement or shake it out zumba style. Whatever form moves your mojo, exercising helps to balance the stress hormones in the body and boosts those feel good endorphins.
- Nature nurtures – getting outdoors, squidging toes in the grass or breathing fresh air is a time tested grounding technique. (And if you are ‘too busy’ then pop the head out the window for a few breaths, stale air = stale brain I figure).
- Drink plenty of Water and Eat nutritious snacks and meals. It’s one of the things that can easily slide when the pressure is on, but keeping hydrated and giving your body adequate nutrients will keep you fuelled and firing (she says reaching for a glass of water and wondering how many squares of dark chocolate is ‘a few’).
- Laugh. Teehee. For body and mind, laughter is one of the best medicines. Look for lightness and humour when you find yourself on a worry wave.
- Play. Gosh, when did it all get so serious? Like laughter we need play and to look forward to pleasurable activities. It may be socialising with friends, playing music, reading , gardening or checking out an exhibition. Having things to look forward to helps break up the mundane or make the monotonous worthwhile.
- Rest and Sleep. Stress and sleep problems can go hand-in-hand so getting adequate rest is important in order to have resilience to life’s challenges. And there’s much wisdom in the advice “to just sleep on it.”
The list could go on…but I wouldn’t want to ‘stress’ you out!
Remember, you don’t need to be the super hero. And if you find things are spiralling out of control or you’re wearing your wonder undies on the outside then there are many support services that could assist.
Wishing you much laughter and joy in the month ahead.
Emily Harrison is a yoga teacher, writer and communications adviser with a passion for health and wellbeing. She encourages people to discover the vast potential and possibility that lies within each and every one of us. In 2012 she takes a leap of faith out of the corporate world and further into her writing and teaching…you can read more at iamem.com
Stress & Wellness: Understanding Stress – Real or Imaginary?
By Emily Harrison Some years ago a doctor told me I had the equivalent stress of five sabre-toothed tigers chasing after me.
They were all in my head of course, but the state of stress and tension my body was experiencing was real - sabre-tooth real. Things had to change, but importantly my understanding and perception had to shift too.
Whether you call it stress, tension, or pressure, none of us are immune, particularly now as we can fit more into our lives and move about more than ever.
Sure there’s the type of stress that helps you meet a deadline or fuels a positive surge of energy to paint your masterpiece. The trouble is when we find ourselves in a perpetual ‘stressed out’ state. It doesn’t leave much room for creativity to flow when the body is operating in survival mode. Rather than pondering or manifesting brilliant ideas it is busy sending all its resources and energy to keeping you on red alert…just in case that sabre-tooth appears.
It all starts in the brain
What I found interesting is that stress starts in the brain. The brain is the first part of the body to respond by sending signals throughout the body, triggering commands to release stress hormones and put all stations on alert for action.
Which probably explains why I’m not one for scary films – it doesn’t matter if you are in the story, watching it on TV, hear it or read it – the body responds the same. The brain perceives it to be real and so it triggers the nervous system to kick start the warning signals.
It’s when you stay on red alert all the time that it can start to become a problem and do harm to the body.
Changing the stress perception
At the time of my standoff with the pack of tigers I wouldn’t have said I was ‘like stress, stressed’…under pressure yes, anxious and probably tense, but not obviously ‘stressed.’
I was perhaps (somewhat naively) under the impression that stress was a manifestation of my external environment. Things like work, relationships, time and finances. I hadn’t considered my internal environment, or my thought processes, as a caused-based trigger. Or to put it in the words of Shakespeare ‘ …there is nothing either good or bad, but thinking makes it so’…
The empowering flip side to this is that if you can create it in the mind then you can also change it in the mind! Could my sabre-toothed terror be turned into a cuddly tiger teddy?
It’s also worth remembering that we have many distractions in our world which we can use, sometimes without even realising it, as a form of ‘dealing’ with stress or under the guise of ‘stress relief’ – alcohol, smoking, drugs, sex, caffeine, workaholics just to name a few.
Understanding the underlying cause of stress is just as important as the approach to managing it.
Changing the stress reaction and perception
For me I had to look at what some of the stress triggers were and then the way I was responding to them.
From here, the goal is to try and shorten the time and manner in how you respond to such events or situations. It takes time, it’s ongoing and it’s not always easy, but the outcome I’ve found is a more stress-free internal world, which is better able to deflect and deal with the circumstances of the external world.
Stress buster suggestions
Next month we’ll look at some ways to put the brakes on stress, but in the mean time I’d love to hear your thoughts on managing stress and any tips you can share?
Emily Harrison is a yoga teacher, writer and communications adviser with a passion for health and wellbeing. She encourages people to discover the vast potential and possibility that lies within each and every one of us. In 2012 she takes a leap of faith out of the corporate world and further into her writing and teaching…you can read more at iamem.com
Social media: In the cloud
By Ellison Bloomfield Last week, Andy wrote about the importance of regularly backing up computer data, and mentioned 'cloud storage' as one newer option. Today, I'm going to look at one popular cloud storage option, Dropbox.
I must have purchased at least a dozen USB flash drives but every time I need to save something to transfer to another computer I can’t find them. So I started to look into what other file storage options there were so I could save my work and projects in a safe place, but still access them from other locations. Saving files online, or 'in the cloud' as online storage is colloquially known, seemed like the best solution.
A free Dropbox account gives you 2 gigabytes worth of online storage space, and you can earn additional data by referring friends (I received a referral for my account which gave me a bonus 250mb of data and the same amount for my referrer). There are also paid options starting at $9.99 per month for up to 50gb and beyond. But if you’re just looking to save and share smaller amounts of data the free option will more than suffice. If you’re referring friends you can get up to 8gb of space which should tide over even the most prolific of users.
Save
The files you save in your Dropbox will be accessible across all of your electronic devices - there are apps for your computer, Android, iPhone, iPad and Blackberry as well as the option to log into the Dropbox.com website to access your files.
This means that not only will you be able to access your files when and where you want, but you can be protected against data loss with all the files safely 'in the cloud’.
Share
Probably one of the most useful features of Dropbox is the ability to share your folders or specific files with people. They will be able to access the same files from their Dropbox account simply and easily. This is particularly useful if you’re co-located or working from different locations and can make it easier to coordinate work on projects (professional or personal).
Safe
If you’re like me you’ve probably accidentally deleted something and then feverishly tried to undo the damage! With Dropbox you can undelete files and ‘go back in time’ to save yourself from these little mistakes.
Dropbox is a simple to use and navigate tool that will help you to be more organised and save time when it comes to saving your data. There may be some people that are hesitant to use these types of tools, due to the fact that your files and data are being saved online instead of a personal device. But while this term may be new the concept isn’t. We’ve been using cloud storage for years through accounts such as Hotmail, Gmail, Facebook and probably countless others, and the ease of use has definitely been proven.
If you’d like to start using Dropbox today you can use this link (and get yourself some bonus data!).
Ellison Bloomfield is a Senior Analyst in Social Media at Deloitte. Her blog – Humane Resource has received world-wide attention and Ellison is frequently quoted as a thought leader on HR issues both within Australian and international publications. She can be found on twitter and pinterest @EllisonAmy
Stress & Wellness: We sit but do we stretch?
By Emily Harrison There are times I feel like the only muscle I’m exercising is the spreading mass covering the desk chair I sit in. Hours can go by without a postural flinch and I know I’m not alone. Equally there are tasks and professions that require the same repetitive movement.
So how do we offset, restore and maintain balance?
Chances are you are reading this while sitting somewhere – a desk perhaps, maybe on the train, at the airport, or sighing into the couch (or God forbid, while driving).
The dilemma is we humans were designed to move, to roam and to be mostly upright. That force we call evolution is probably still scratching its head at the invention of ‘the chair.’
But we can’t just point the finger at ‘the chair’… rather it’s a whole of environment and lifestyle issue we face – a reality of our fabulously connected, modern world which doesn’t look set to change anytime soon. One recent workplace wellness study reported more than 67% of the working day is spent in sedentary activity. Yet we still have the same physical make up that is designed to move.
Dilemma.
It makes sense that we will only feel as good and function as effectively (and creatively) as the condition we find ourselves in. So before we all start requesting a standing workstation (yes they are taking off in some organisations) or have the team drop to the floor doing pushups Michelle Obama style, lets look at what you may realistically be able to incorporate into the everyday.
In my previous post we looked at the Power of the Breath and the role it can play in generating your creative potential. When you combine this with some simple movements to break up a semi-sedentary day, it helps get the oxygen circulating, energising your whole body and tuning up that vital creative capacity.
“Essence and energy, body and breath, are indivisible: when the body does not move, essence cannot flow, energy becomes stagnant." Sun Ssu-Mo
The good news is you don’t need to ditch ‘the chair’, but use the chair and your surrounding environment to stretch or break up the same movement that your task at hand may require. It can take just a few moments but done regularly the benefits to the body and brain, as well as productivity, can be immense.
For example, in writing this post I have:
- Procrastinated by getting up to make a pot of tea.
- Stretched up – circling the arms above the head, interlacing the fingers and turning the palms to face upwards. Then eased gently from side to side.
- Used the chair for side twists – sitting on the chair, moving first to the right by placing the right hand on the back of the chair to help turn to look over the right shoulder and the left hand for support on the right thigh or chair base. Then repeating for the left.
- Did gentle wrist/forearm stretches – placing palms face down on a table with the fingers point towards the body and easing the weight, very gently and slowly, backwards. A very small movement for an effective stretch.
- Did standing side swings – keeping the hips facing the front while easing the arms from side to side. Working them upwards and overhead really helps to get movement into the torso of the body.
- And then in further procrastination (or under the guise of fuelling creativity) took myself out for a walk in the fresh air.
So over the next month may your Essence flow and your Energy be anything but stagnant. And as always, work within your own abilities and consult your health professional if you are unsure of starting any new exercise.
Emily Harrison is a yoga teacher, writer and communications adviser with a passion for health and wellbeing. She encourages people to discover the vast potential and possibility that lies within each and every one of us. In 2012 she takes a leap of faith out of the corporate world and further into her writing and teaching…which will mean a new website coming soon!
Stress & wellness: Harnessing the Power of the Breath for increased creativity
By Emily Harrison
There’s an old saying that suggests ‘it is not the number of years that matter but the number of breaths.’ So let’s make these breaths count and help fuel our creative potential.
Our natural stress buster The breath is our most natural, free and on demand stress buster we have…if we use it correctly. By breathing properly and fully we:
- Recharge and energise by increasing oxygen levels and removing waste.
- Exercise the diaphragm muscle (a dome shaped muscle at the bottom of the lungs) which gently massages the internal organs of the abdomen region.
- Switch off stress or anxiety states and restore calm and balance.
- As we breathe correctly it quietens the mind and you are more likely to perceive more clearly and have a steady accurate focus.
Yogis have known the power in, and of, the breath for some time.
But we don’t necessarily want to levitate or walk on hot coals. We simply want to reach our full healthy, creative potential as human beings.
And we can do that by maximising our control of the breath and its life force or vital energy qualities – this is what the Chinese call the flow of ‘Chi,’ the Japanese refer to it as ‘Ki’ and Yogis will call it ‘Prana’. It is essentially the ‘X-Factor’ that we take in from our air (as well as food and water) that gives us the zest for life and brings the mind and body into balance. It is abundant and free and we can all make the most of it through breathing.
How do we do this?
Taking a few moments to pause and check in to your breath can make a big difference. Also scan how you may be sitting or standing – is the spine straight and shoulders relaxed?
Below are some different techniques you may like to try to focus your breathing.
Remember it’s important never to practise tension (we have more than enough of that!) If the exercises don’t flow smoothly then don’t stress – just the act of stopping, being aware and taking a few deep breaths will bring benefits.
- Begin by inhaling for one count and then release the breath over two counts.
- Once this feels comfortable lengthen the inhale to two counts and exhale over four counts. Continue for a few rounds before releasing the technique.
- If you are someone who likes visuals then you may like to add the image of sunshine filling and energising your body as you inhale (I like to think of it as champagne bubbles!) and as you breath out send out any tension or tightness.
Belly Breathing – full deep breathing starts deep in the abdomen, but in a stressful situation or if we’re hunching for long periods then we can restrict this movement and short shallow breaths become the norm. To restore the deeper rhythm you:
- Begin by inhaling and send the breath deep down into the abdomen area, seeing it expand like a balloon.
- As you release the breath, the belly contracts back down, just like a deflating balloon.
Just think of how a sleeping newborn breathes or even a lazing cat or dog – it is our natural way to breathe. It’s also a great one to do at night to help still a busy mind.
The challenge I find is remembering to use such techniques to restore the inner balance at times of stress or pressure. But the more I practise and the more aware of my tension triggers the easier it is becoming a ‘better breather.’
So, creative women out there imagine the possibilities of greater mental clarity and wellbeing and take a moment to give some thought to the power of your breath.
Emily Harrison is a yoga teacher, writer and communications adviser with a passion for health and wellbeing. She encourages people to discover the vast potential and possibility that lies within each and every one of us. In 2012 she takes a leap of faith out of the corporate world and further into her writing and teaching... which will mean a new website coming soon!