LET IT ALL OUT
When we ruminate about a problem or situation we tend to focus on the negatives, which raises levels of stress and anxiety. Giving those thoughts and emotions an outlet can help. Allow yourself 10 minutes each day to delve into the topics whirling around in your head and write down your feelings, doubts and ideas in a journal.
THINK IN INK
It’s hard to meditate or clear your mind when you are wrestling with a mental to-do list or working though ideas or problems. Jotting everything down for later reference means you’re free to take time out.
PICTURE THIS
Visualisation can distract the brain from thinking about issues that induce stress and so put you in a more relaxed physical and mental state. Find somewhere quiet and comfortable, where you’re unlikely to be disturbed. Imagine yourself somewhere calming, focusing on what you can feel, hear, see and smell to deepen the experience.
MIND TRICKS
The same techniques that are commonly applied to induce sleepiness can prove effective as a means of wiping the mental slate clean for a while. Count or spell backwards or memorise a complicated list.
LOSE TRACK
Being totally engrossed in something is a great way to oust lingering stressful or troubling thoughts. That might mean playing golf, swimming or spending time with family; anything non-work related that makes you say, ‘wow, I didn’t realise the time’ will give your brain some valuable downtime.
CLEAR THE MIND
When there’s so much going on in your head that you can’t concentrate on one task, mindfulness can help. This is essentially focusing fully on the here and now, your breathing, how you feel, and the sounds and sights around you. It can be active, too; when walking try clenching and relaxing your fists, focusing on the pressure of every step and the swing of your arms.
