KEEPING CALM IN TIMES OF CONFUSION
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With 24-hour rolling news, social media apps on our mobiles and inescapable WiFi we’re better connected than ever before. But this constant connectivity comes at a cost. It can feel like we’re being bombarded by news bulletins, messages, calls and alerts.
Research presented by the American Psychological Association suggests that our digital lives are making us more distracted, distant and drained.
During April's Stress Awareness Month we suggest you turn off the TV, switch off your notifications and distract yourself with some of the below instead:
1. Schedule your social media time
It’s easy to wake up in the morning, grab the phone and start scrolling your way through Instagram, Twitter, Facebook, Snap Chat and… well, the list goes on. And once you’ve started, it’s very hard to stop.
One strategy to prevent social media from taking over your life is to allocate a set period of the day in which to catch up. It’s not easy, and will require an iron will, but you’ll soon realise you don’t miss the perpetual browsing. And if you know you only have an hour perhaps you won’t waste time looking at thingy-who-you-went-to-primary-school-with’s baby shower photos.
2. Practice mindfulness
Being mindful means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations and environment. It can help us to relax, alleviates stress and focus.
3. Make a list
Just like our cupboards and drawers, our minds need tidying up and organising too.
If the cause of your distraction is a cluttered mind, with thoughts and ideas fighting for occupancy, then it might help to make a physical list of the things that are bothering you or the tasks you need to tackle. Try creating one list for home stuff, one for work, and one for relationships. Working down a to-do list without veering off course isn’t easy, but you’ll have an enormous sense of achievement as you tick off each task.
4. Create a tech-free space
Try allocating an area or a room in your home where gadgets are banned. This can then be a safe space where you can go to read a book, have a doze or daydream – without distracting notifications popping up on a screen. It makes sense for this space to be the bedroom – if you can brave it.
We know that blue light from phones and laptops can trick the brain into thinking it's still daytime and prevent the body from releasing melatonin, the sleepy hormone. In fact, the UK’s Chief Medical Officers’ official advice to parents is that phones should be left outside the bedroom at night.
5. Exercise.
Every time you are physically active, whether you take a walk or play tennis, your body releases mood-boosting chemicals called endorphins. Exercising not only melts away stress, it also protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight.
6. Eat well
Our moods and our foods are closely linked. That’s why when you feel down in the dumps or stressed out you automatically reach for your comfort food. Nonetheless, cookie dough for breakfast is never the best option health wise.
Healthy eating improves your energy, makes you more productive, and improves your physical and mental health. It can also saves you money. Avoid the junk food and stick with fruits, veggies and foods that are rich in omega-3 fatty acids, such as flaxseed.
7. Practice gratitude
When it comes to increasing your happiness, improving your health and coping with stress there isn’t as powerful as gratitude.
There have been numerous scientific studies, including research conducted by renowned psychologists Robert Emmons and Michael McCullough. They found that those who consciously focus on gratitude experience both a greater emotional well being and physical health than those who don’t.
Sources:
BBC Radio 4 https://www.bbc.co.uk/programmes/articles/2pQ3Q7hTKtG4cM12HWWFwD2/eight-tips-for-keeping-calm-in-times-of-confusion
Entrepreneur https://www.entrepreneur.com/article/296344