Stress Management

Valuable Tips for WINTER & Colder Days & Nights!

With all the challenges of our Wyoming winter, beat the “blahs” with a Healthy Attitude AND these Tips!
  • Eat Healthy, Staying Active: These should be year round practices, but tend to become more challenging during winter, so focus on nutrition that enhances your energy and get creative with activity: walk indoors with a co-worker or family on stormy days!
  • Travel Safely: When attending parties where social drinking is involved, always appoint a designated driver before you start ~ ONLY WAY TO GO!
  • Stay Warm:  Stay tuned to weather forecasts ~ dress accordingly.  Protective footwear keeps you warm & can prevent injuries, such as slipping on sidewalks. Slow down, use “trackers” (rubber, spiked shoe coverings),  watch out for ~~ and help elderly folks!
  • Deal with Stress:  WOW! Way more “chaos” in our lives over the winter (holiday season etc.!!), so prioritize commitments ~ embrace some down time to relax!

Self-Care ~~ #1 Priority in Avoiding Burn Out!

Living life in a constant state of pushing ourselves beyond our “max” = BURN OUT!

In our fast-paced world, we get caught up with wanting to do and be more.  Can we truly give 110% to everything we do all day long without suffering burn out?  As chronic stress builds up in one’s system through taxing it day after day, something has to give ~~ it is impossible to live life at a constant frantic pace without suffering because of it.

We ALL need rest, we ALL need to relax, and we ALL need to recharge!  The failure to acknowledge our humanity in this sense will cause us to suffer consequences ~~ sooner or later! Look over this checklist:

  • Using caffeine or sweets to get through your day?
  • Getting the amount of sleep that your body really needs?
  • Spending enough quality time with friends or family?
  • When was the last time you did something just for FUN?
  • Are you truly LIVING your life or just moving from task to task?

Think about taking time and doing these 3 simple things to slow down:

1. Give 60-80% to certain projects instead of 110% to everything

Pace yourself ~~ look for projects where you can give 60-80% and still be proud of the outcome.Embrace a life that meets your desires but that does not rely on unhealthy quantities of certain foods, drinks or cutting out relationships and fun.

2. Spread your efforts more evenly to all areas of your life

Shift your efforts and thinking to prioritizing your health, your family, & yourself. Spread energy and efforts evenly across all areas of your life. Allow yourself to S.T.O.P. ~~ Stop! ~~ Take a moment! ~~ Observe what is happening in your body & how you are feeling right now! THEN ~~ Proceed with your day ~~

3. Take care of yourself ~~ T.L.C. for the B.O.D.Y.!

At the end of the day, be your own best friend. Respect your body. Give yourself some real tender loving care with stress-relieving Yoga and mindful meditation practice. Get a massage. Share a delicious healthy meal with a friend. Take a walk. Just REST…..

THIS is the kind of fuel your BODY/MIND/SPIRIT need to be nourished and to rejuvenate. 



Attitude IS Everything…

When we look and ‘see’ those around us, we can never fully understand their personal life experiences and how they have influenced choices in their lives.  So let us ALL ~~

Be kinder than necessary: It is so easy to smile or just say hi to everyone you meet – your moment of kindness may be JUST what they need!

For everyone is fighting some kind of battle: However big or small that ‘battle’ is, at the time that the individual is enduring it day by day – he or she may truly be suffering, only very deeply in his or her soul.

Live simply: Offering well wishes to others without any expectation brings many simple blessings in return.

Love generously: No matter what happens, continue to love …. fully …. abundantly …. freely.

Care deeply: When we can take off our heavy ‘winter coat’ of fear, guilt, resentment, criticism and shame ~~ we allow loving, forgiving, and peace-filled ways to fill our days and the days of all we meet.

Speak kindly:  It is important to pay attention to words, intonations, meanings ~~ and how they can shape our lives and affect our relationship with others.

And pray continually: No matter what prayer may mean to each of us, the saying ‘Ask & you shall receive’ comes to mind as the perfect way to manage stress ~~ Invite a need to be taken care of, without expectations ~~ be open to ‘answers’…

Life isn’t about waiting for the storm to pass: Choose a peaceful way of living each moment as the remarkable ‘spiritual being’ you are, in the midst of any and all ‘stormy’ human experiences!

It’s about learning to dance in the rain: When we are ready to grow spiritually, something forcefully urges us to move toward change, stepping into ‘forgiveness’ and out of the victim role.  As strange as it may seem at the time, all is right with the world.

Mindfulness of the BREATH!!! – Try this practice ~ again & again ~~

Mindfulness of the Breath…

1)             Comfortable sitting/lying position: If sitting in a chair, let your spine be self-supporting by sitting away from the chair back. If sitting on the floor, experiment with cushioning under your buttocks to find a firmly supported position with your knees touching the floor.

2)            Erect, dignified, comfortable posture.

3)            Gentle closure of the eyes.

 4)            Awareness of level of physical sensations: Focus on touch & pressure of your body on other surfaces. Where does it make contact? How does that feel?

5)            Awareness of changing breathing patterns- inhales & exhales: Lower Abdomen / Middle Rib Cage / Upper Chest

6)            Awareness on sensations of stretching areas of torso (with hand): Lower Abdomen / Middle Rib Cage / Upper Chest

7)            Letting go – letting the breath happen by itself: No need to try to control. Let it be natural – allow the breath to happen.

8)           Wandering (“Monkey”) Mind: Sooner or later, the mind WILL wander to thoughts, daydreams, planning, drifting. This will happen again & again! This is natural – perfectly OK! Acknowledge where the mind has gone (“Ah – there’s thinking!”). GENTLY escort your awareness back to focusing on the breathing sensations.

 9)           Self-Compassion/ Kindness for YOURSELF! Bring a quality of kindness to your awareness. These are opportunities to bring patience & gentle curiosity to your experience.

 10)         Continue your practice for 15 minutes or more with these intentions:  Simply be aware of your moment-to-moment experience. Use the breath as an anchor to gently re-connect with the “here & now” experience.


TIPS for Enjoying More Restful Sleep ~~ AHHHHH!!


 QUICK TIPS for Enjoying More Restful Sleep

  • Create a sleep ambience & a ritual that works for you
  • Keep a regular sleep cycle, whenever possible
  • Decrease caffeine consumption
  • Learn to meditate ~ moment -to-moment focus to the breath ~ LENGTHEN the exhale …
  • Exercise to help flush out stress hormones 
  • Decrease caffeine consumption
  • Move the TV out of the bedroom
  • Avoid eating a heavy meal before bed
  • Limit alcohol intake around bedtime
  • Avoid tobacco use (MAJOR sleep inhibitor!)

Coming to Terms with our ‘selves’

As Jon Kabat-Zinn says, “Healing is a coming to terms with things as they are, rather than struggling to force them to be as they once were, or as we would like them to be …”

… and he so eloquently writes: “Extending the reach of our own hearts lets us live in the world in ways that embody greater wisdom and compassion, lovingkindness and equanimity, and ultimately, the joy inherent in being alive”.

(Jon Kabat-Zinn, Coming To Our Senses)


Focus on ways you can improve your health and wellbeing!. Get your physical, emotional, and spiritual self-care going as a priority and before you know it you’ll be living a healthier lifestyle. Some ideas (thanks to Care2~!)

  1. Drink more water. Your body is 90 percent water and needs water for almost every function.
  2. Go for a brisk walk. Your body was made to move.
  3. Better yet, take your brisk walk in nature.
  4. Hug someone you love.
  5. Eat 2 or 3 pieces or servings of fruit
  6. Eat a large salad. Some of the best superfoods are cheap and readily available in the form of salad greens.
  7. Meditate. Just take some time out to clear your thoughts and unplug from technology and people.
  8. Deep breathe for at least 5 minutes, as often as you can to reduce stress hormone levels.
  9. Snack between meals on healthy snacks like almonds, veggie crudite, hummus and whole grain pitas.
  10. Drink a freshly made juice. They are powerhouses of nutrients that help your body heal and energize you all at once.
  11. Stop and smell the flowers, literally.
  12. Write down at least 10 things for which you are grateful. Gratitude builds better health and happiness.
  13. Eliminate at least one item from your life that contains toxic chemicals.
  14. Do something nice for someone. You don’t even have to know the person for whom you do something nice (and they don’t have to know either!).
  15. Dry skin brushing in small circles with a natural bristled brush, working from your extremities toward your heart boosts your blood circulation AND your energy.
  16. Soak in a warm bath… AHHHH…

What will you do this weekend for your health and wellbeing?