BE MINDFUL “Practising mindfulness involves focusing on the present moment without judgement,” Daniel explains. “One effective mindfulness exercise is the 5-4-3-2-1 technique: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps you to feel grounded in the present moment resulting in reduced anxiety.” BACK TO NATURE “Spending time among nature and engaging in gentle and physical activity can significantly reduce stress levels,” Daniel shares. “Activities such as walking, gardening or simply sitting outdoors can have a calming effect on the nervous system. Try to do this without scrolling on your phone because this can have the opposite effect.” PERSONAL SPACE “Look for activities that personally bring you comfort and relaxation, such as listening to soothing music, taking a warm bath with Epsom salts, reading a book, or engaging in creative activities like drawing or knitting,” Daniel says. “Spending time among nature and engaging in gentle and physical activity can significantly reduce stress levels.” YOU ARE LOVED “Speaking to yourself with warmth and compassion can help shift negative self-perceptions and create a deeper sense of safety within your own body,” Daniel explains. “Try placing hands on your heart or gently stroking your arms, shoulders, or legs while repeating affirmations such as ‘I love myself,’ ‘I am safe,’ or ‘My body is worthy of kindness.’ Your body listens to what you say about it. If you speak to yourself with criticism and negativity, your nervous system stays in a heightened state of stress. But when you speak with kindness and reassurance, your body begins to feel safe and supported.” WHAT TO AVOID In addition to these techniques, Daniel recommends removing or limiting factors from your lifestyle that may overstimulate your nervous system. •Caffeine Stimulants like caffeine can keep the body in a state of heightened alertness, making it harder to relax and calm the nervous system. Reducing or eliminating caffeine intake can help promote relaxation. •Sugar High sugar intake can cause energy spikes and crashes, which can contribute to feelings of anxiety and irritability. Reducing sugar consumption can help maintain a more stable mood. •Alcohol Alcohol can alter your mood and nervous system function, often leading to increased anxiety and emotional instability. Minimising or avoiding your intake can support a calmer nervous system. •Excessive screen time Overstimulation from electronic devices can keep the nervous system in a heightened state of alertness. Limiting screen time, especially before bed, can help to create a more restful environment for your nervous system to recover. •Excessive exercise Overexerting yourself through excessive exercise can also keep your body in a state of heightened alertness and stress. Finding a balance when it comes to physical activity is essential for find calm. MORE FROM DANIEL https://danieloshaughnessy.com @thenakednutritionist Lina Trochez on Unsplash Hatice Baran on Unsplash Matias North on Unsplash WELLBEING 61
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