5 Ways to Help You Relax in 2 Weeks
We know that we deserve and are meant to live an inspired life that rises above mere existence, but how? In A Life Worth Breathing, yoga teacher and spiritual philosopher Max Strom shows us the way. This is an excerpt from that book:
5 Things to Help You Relax in 2 Weeks
These techniques are to be done in tandem, and results should begin in two weeks or less. But this is more than a two-week experiment, these are new habits to aid you in staying relaxed as a new way of life. Becoming more relaxed will not disempower you or cause you to be less mentally sharp, conversely, living in a more relaxed state will empower you, and help you to not only focus, but know what is important to focus on.
1. Listen or read the news once a week – no more. You will notice a difference in your nervous system in just a few days and you may be surprised at what an addiction the news can be. From my own observation of others and myself, I believe that another one of the most insidious sources of anxiety and stress is watching or reading the news everyday. It is 99% negative andwhen you really step back, you already know what the news is going to be next time your see it.
Since, it’s going to be essentially the same every day, why do we bombard ourselves religiously with such dark images of crisis? Only the names and locations change. And after drinking a triple latte then going on the freeway and listening to horrifying news each and every day, it’s no wonder so many people are on anti-ulcer drugs and anti anxiety medication. Does this mean we should go into denial and ignore the problems? Absolutely not. Take action and do what you can to help. But in the rest of the week do not obsess about the negative. If anything really momentous happens, you will hear about it, everyone will be talking about it and then you can consult the media if you choose. In that way, you can stay be informed but not in a constant state of anxiety. The news plays up fear and conflict. Is that what you want to reinforce each day upon rising? Or the last thing you want to put in your imagination before sleeping? One of the most important contributions we can make to a trouble world is to give it more love, hope, and joy.
2. Read inspiring, life-affirming books before going to sleep at night. Books by or about the greatest souls in history. Whether it is the Bible, the Upanishads, the Torah, the Koran, great philosophers, or great poetry. To go to sleep with hope and inspiration will improve the quantity of your sleep and dreams.
3. Watch no violent or disturbing images in TV or movies. No explanation is necessary.
4. Get to sleep by 10 p.m. According to Traditional Chinese Medicine, the period of time between 10 p.m. to 3 a.m. is the most vital for the body to replenish and repair itself.
5. Give up caffeine gradually. Sorry, but it is important. You need to stop triggering the fight or flight response and somehow expect new results. Do so in steps, not cold turkey. Drink it only in the morning. Drink half a cup of coffee or latte and then pour out the rest. Switch to green or white tea with only water, no milk or soymilk. Then if you can, gradually eliminate the tea as well. What will amaze you is you will find you have more energy, not less.
Max Strom founded and directed the renowned Sacred Movement Center for Yoga and Healing in Los Angeles. There he taught more than four hundred students a week for over four years, building the program into one of the most respected centers in the world. In 2005, he sold the studio to Exhale Spa, which continues to thrive. Last year he taught and lectured in more than thirty-five cities in nine countries. Max is recognized by the Yoga Alliance at their Advanced Teacher Level (ERYT 500). He has taught tens of thousands of students; trained several hundred teachers; and recorded two videos, Learn to Breathe, to Heal Yourself and Your Relationships and Max Strom Yoga—Strength, Grace, Healing. Max has also immersed himself extensively in spiritual learning. Before his 20th birthday, he had studied Taoism, Esoteric Christianity, Sufism, and was practicing meditation and Chi Gung diligently. He currently resides in Ashland, Oregon.
These techniques are to be done in tandem, and results should begin in two weeks or less. But this is more than a two-week experiment, these are new habits to aid you in staying relaxed as a new way of life. Becoming more relaxed will not disempower you or cause you to be less mentally sharp, conversely, living in a more relaxed state will empower you, and help you to not only focus, but know what is important to focus on.
1. Listen or read the news once a week – no more. You will notice a difference in your nervous system in just a few days and you may be surprised at what an addiction the news can be. From my own observation of others and myself, I believe that another one of the most insidious sources of anxiety and stress is watching or reading the news everyday. It is 99% negative andwhen you really step back, you already know what the news is going to be next time your see it.
Since, it’s going to be essentially the same every day, why do we bombard ourselves religiously with such dark images of crisis? Only the names and locations change. And after drinking a triple latte then going on the freeway and listening to horrifying news each and every day, it’s no wonder so many people are on anti-ulcer drugs and anti anxiety medication. Does this mean we should go into denial and ignore the problems? Absolutely not. Take action and do what you can to help. But in the rest of the week do not obsess about the negative. If anything really momentous happens, you will hear about it, everyone will be talking about it and then you can consult the media if you choose. In that way, you can stay be informed but not in a constant state of anxiety. The news plays up fear and conflict. Is that what you want to reinforce each day upon rising? Or the last thing you want to put in your imagination before sleeping? One of the most important contributions we can make to a trouble world is to give it more love, hope, and joy.
2. Read inspiring, life-affirming books before going to sleep at night. Books by or about the greatest souls in history. Whether it is the Bible, the Upanishads, the Torah, the Koran, great philosophers, or great poetry. To go to sleep with hope and inspiration will improve the quantity of your sleep and dreams.
3. Watch no violent or disturbing images in TV or movies. No explanation is necessary.
4. Get to sleep by 10 p.m. According to Traditional Chinese Medicine, the period of time between 10 p.m. to 3 a.m. is the most vital for the body to replenish and repair itself.
5. Give up caffeine gradually. Sorry, but it is important. You need to stop triggering the fight or flight response and somehow expect new results. Do so in steps, not cold turkey. Drink it only in the morning. Drink half a cup of coffee or latte and then pour out the rest. Switch to green or white tea with only water, no milk or soymilk. Then if you can, gradually eliminate the tea as well. What will amaze you is you will find you have more energy, not less.
Max Strom founded and directed the renowned Sacred Movement Center for Yoga and Healing in Los Angeles. There he taught more than four hundred students a week for over four years, building the program into one of the most respected centers in the world. In 2005, he sold the studio to Exhale Spa, which continues to thrive. Last year he taught and lectured in more than thirty-five cities in nine countries. Max is recognized by the Yoga Alliance at their Advanced Teacher Level (ERYT 500). He has taught tens of thousands of students; trained several hundred teachers; and recorded two videos, Learn to Breathe, to Heal Yourself and Your Relationships and Max Strom Yoga—Strength, Grace, Healing. Max has also immersed himself extensively in spiritual learning. Before his 20th birthday, he had studied Taoism, Esoteric Christianity, Sufism, and was practicing meditation and Chi Gung diligently. He currently resides in Ashland, Oregon.
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Comments
All that is necessary for the triumph of evil is that good men do nothing’
-Edmund Burke
I feel like this is even more true when we close ourselves off from the news of the world.
On the other hand, perhaps if everyone were a little more chill there wouldn't BE so many bad things.
- 5/12/2010 6:48:22 AM
If you love coffee, or violent movies, or staying up until 11pm, more power to you, keep doing your thing! But please don't get so upset at this person for saying "these things increase stress." You're increasing your stress by being mad, don't you think? I mean, I'm going to keep watching violent movies and drinking green tea, and I'm not going to worry about it so much; it's all good. We all like what we like.
Breathe, people. Breathe. - 5/11/2010 3:10:10 PM
"One of the most important tenants of yoga is often stated thus: Non-attachment is the greatest form of love. It sounds from many of these responses that many of us are strongly attached.. e.g. define ourselves by ideas about the world and our food intake. Non-attachment doesn't mean we don't care, we just accept the fact that we cannot change outcomes only our response to them. "
Another of the most important tenets of yoga is to be present in every moment. The practice of yoga does not require one to isolate oneself from what is going on in the world around oneself. We are encouraged to engage in life and live it to it's fullest.
I would argue that acceptance does not mean that we cannot alter eventual outcomes. Acceptance is tied to the moment. It is what it is right now. That does not mean that we cannot alter our own behavior or contribute to a better future society.
Yoga involves a quest for enlightenment. It is difficult, if not impossible, for a person in today's society to attain enlightenment with limited knowledge of the world around them.
Another key principle of yoga is practicing with ahimsa. That means living a life of loving kindess to others and to oneself. - 5/10/2010 11:37:17 AM
I gradually increased my water and also started probiotics to help with the sugar cravings. I honestly feel like a new person. I know I have a bit to go, but every day is easier. - 5/10/2010 10:06:36 AM
I don't think these "secrets" would work for me. The one thing I do is limit my coffee to the morning hours and I don't drink cola drinks. But other than that - no news? Inspiring books? And where is the exercise to de-stress?
To each their own. - 5/9/2010 9:41:11 AM
1. I have to watch the news as a part of my job. And ignorance is not a cure for stress.
2. Reading is a wonderful idea, but religion and poetry are hardly the only ways to destress.
3. Watch what you enjoy. No reason needed.
4. 10pm? What's so magical about 10pm? Having quality "me" time is as important for reducing stress and is often only possible later at night.
5. Being addicted to caffeine is not ideal, but it's hardly a silver bullet. - 5/8/2010 10:46:47 PM
People get more stressed out from trying to stress-free their lives then they realize. Just enjoy every moment of your life, that's all you need. Now here's my list...
1. Pay attention to the news from all over the world, don't be ignorant! When you understand how and why things work they won't bother you as much.
2. Read things that entertain you, don't just get by in life - enjoy it!
3. Don't watch sensationalist shows(or news for that matter) on TV that are only there for "shock value", they add nothing to your life.
4. Try to get 8 hours of sleep, if you can't you can't, but don't just mindlessly stay up until the last brain cell is ready to go.
5. Drink as much coffee as you want, it's good for you! It's an antioxidant and it regulates your blood sugar (keeps you from spiking insulin, which coincidently reduces stress).. drink enough and you will suffer less from the "side effects". - 5/8/2010 8:46:20 AM
Good for you that your tips work wonderfully for you, but nah they will never work for me.
Cheers! - 5/8/2010 12:30:03 AM
I can't do a one of these things! - 5/8/2010 12:19:26 AM
Listening to the news and staying current with world events doesn't mean you are automatically stressed out and anxious. You can be interested and concerned instead. I would rather be involved with the world, than hiding from it just in case I find it too distressing!
Although gratuitous violence in TV and movies is unnecessary in itself, sometimes the violence that we see is necessary to tell the story or make the point. When I see a TV newscast of the violent aftermath of a car bombing, it may make me anxious in my experience of the world, but it also teaches me compassion for the victims and creates in me a desire to reach out and help, or become involved to change the world. How can this be bad? Life is not about me being safe in my own little cocoon and worried about the negative effect the evil old world has on me--it is about living with others and becoming the change I wish to see.
As far as caffeine goes, well, everything in moderation. Caffeine has been shown to have some positive effects such as increasing alertness and providing a temporary energy boost, and it can also provide a modest boost in metabolic rate. If you don't want to use caffeine, fine--but for those of us who enjoy it and aren't adversely affected, let's live and let live.
And hey, I'd have a hard time getting to sleep by 10 p.m. every night, since I work night shift and don't start my work day until 11:00! The world is full of those whose jobs require different sleeping patterns. And just try having a relaxing life when all those police, firefighters and hospital and emergency personnel are not available for your middle-of-the-night emergency.
This whole concept is self-indulgent and shows a real head-in-the-sand mentality towards really living in the real world. - 5/7/2010 10:58:31 PM
IMO, most stress comes from wanting to please others in nearly every facet of our lives: doing a good job at work/school to please the boss/teacher; being thoughtful to please our significant others; giving too much of ourselves to please friends, neighbors, etc. In a sense, you need to break the attachment of obligation.
Once I made the decision to worry about making myself happy, not just others, most of my stress disappeared. I say most b/c a little will always be there, and every health class I've ever taken says a little stress is good for you. It's part of your "survival" instincts. Maybe we should be looking at stress as a survival indicator? When you start to feel too much stress, it means you're not on the right path.
Personally, I watch local news to learn about my new community. I drink coffee on the weekends as a treat, but sometimes I have a cup during the week when I know I need to stay awake during a boring meeting (no amount of sleep will keep you awake during a boring meeting). In fact, I've found when I drink coffee before a meeting, I am pay more attention and contribute more to the discussion.
I try to get to bed at a good time, but it's always my mind racing about what needs to happen the next day that keeps me awake. Why no suggestions on how to quiet that? How about some strategies to keep your emotions in check when you hear bad news?
I'd keep going, but thinking about this is beginning to stress me out. - 5/7/2010 5:55:00 PM
A) Seek out at least as much beauty and positiveness as the ugliness you are exposed to - and place it first and last in your day when you can. This combines 1,2,3. While many of us need to get the specifics of the news to do our jobs, or need to face ugliness/evil on our jobs, we can choose to add in beauty and hope. It may be as simple as having a gorgeous photo or picture in your bedroom, sleeping to positive music, or thinking about what you/others are doing to alleviate bad situations, or even just affirming to yourself that there is joy and beauty in the world.
B) Use physical activity to release the fight/flight emotions of your day. For some of us this will be a heavy-duty workout that raises/releases adrenalin (me!). For others, it will be yoga. The key is not to keep these things bottled up inside overnight.
C) Sleep well and deeply, and long enough. Make rest and recovery a priority, just like good nutrition and health. Darken the room, play soft music, whatever it takes to relax fully and unwind.
And as to caffeine - the studies just don't back up a requirement to drop coffee, and there may even be health benefits as well with regard to Alzheimers. Here I suggest we each believe and do as we think best :) Some people are extremely sensitive to caffeine and do need to let it go, while others such as myself can fall asleep holding coffee, or go for a few days without any and not have a headache. Know your body and feed it what is good for it :) - 5/7/2010 2:12:12 PM
TV news is designed to convince you that it's crucial, that without it you would be lost in ignorance. I challenge everyone to see for yourself whether this is true--turn off the news for one week. Not even one week, 6 days. Then turn it back on again--it will be EXACTLY THE SAME. You will not have missed a single thing. Give it a try! What have you got to lose? - 5/7/2010 1:55:40 PM
And going to bed at 10pm would definitely stress me out b/c I would be rushing to get stuff done before then and would miss out on quality time with friends and family. But then, I'm a night owl.
And herbal tea can actually be good for you, so I wouldn't cut that out. Sometimes the only way I drink enough water is by drinking herbal tea - 5/7/2010 12:54:38 PM
I'm not a news addict by any means, but I think limiting the opportunity to find out what is going on in the world to one time a week is, as another poster suggested, paramount to sticking one's head in the sand. There are so many important issues facing the U.S. and the global community . For adults not to actively educate themselves on the issues is just irresponsible, IMHO. I don't listen to the news 24/7/365, but I think a small daily dose followed by reasearch into issues of interest is crucial in a democracy.
Not everyone is negatively affected by caffiene. In fact, some medical studies seem to indicate that a cup or two of coffee (or tea) a day is actually beneficial to most folks and certainly does no harm to those for whom it does not interfere with sleep.
Personally, I do not watch much television or see many movies, so I'm not exactly being bombarded by violent or disturbing images from those sources. My work, however, quite often involves viewing disturbing images and/or reading disturbing narratives and sometimes involves coming into contact with crime victims, witnesses of crimes, and suspected criminals. It is not possible for me to avoid all contact with violence or its aftereffects. That is reality and something I must face in order to continue doing the work I do. I would love nothing more than for the world to be one big happy shining peaceful place and I do make a concerted effort to do my part to make it a difference It is, however, naive to believe that sending out positive vibes into the Universe is going to change the hearts, values, or lives of innately violent people or those whose addictions take precendence over everything and everybody else - nor will it stop the impact those people have on the lives of others. I don't have the luxury of insulating myself from that reality. Societal problems cannot simply be wished away.
I usually do some reading every night before bedtime, but I don't limit myself to inspirational books. I strive for a balance and try to feed my mind, body and spirit. Sometimes I find a good murder mystery or a book of ghost stories infinitely relaxing.
My yoga practice helps me stay centered, balanced, and relaxed. I have a job that can be extremely stressful at times, but thanks to my nightly meditation practice I am able to let go and relax into sleep easily most nights. I don't feel it necessary to isolate myself from the real world to manage the stress in my life. - 5/7/2010 12:51:00 PM
Not gonna lie though... Max Strom kinda freaks me out. - 5/7/2010 12:22:15 PM
- 5/7/2010 12:00:30 PM
I also like the idea of getting to sleep by 10. I think that's been a lot of my problems with sleeping. - 5/7/2010 11:27:29 AM
I personally, don't need to watch the news as he tells me if anything big is happening. I get in bed by 9 and read inspiring stuff until about 10. I won't be changing what I watch on TV and I already don't drink or eat anything that has caffeine in it. So that's all of them! - 5/7/2010 11:10:52 AM
This being said,there is News and there is information. I find it very important to be well informed of what goes on so I can make an informed decision at election time and not be influenced by the spindoctors. We should all find a reliable source of news (in the US you have PBS for instance) and be aware of important issues and have an opinion. Watching Fox or even CNN isn't what I have in mind. But telling people not to watch news isn't a good piece of advice in my opinion. Then no wonder there is such a low turnout at most elections and mediocre people end up occupying important positions where they make decisions which affect everybody's life - 5/7/2010 11:06:42 AM
I understand that seeing violent images can be very stressful, but we can't insulate ourselves from the world either. No news for six days ? That's no good. We shouldn't live in a cave even if it does lower our blood pressure. It's rather like burying our heads in the sand and pretending that bad things aren't happening around us.
It would be nice to live in a hermetically sealed world where bad things don't happen to people, but that isn't reality. Personally, I think relaxation is individual. Some people might do well without the news. that's not me.
I will say that I do like a nice cup of tea. Drinking tea (yes, occasionally caffeinated) helps me to relax. That and a good yoga class.
- 5/7/2010 9:44:43 AM
I like this blog. Reaffirming! - 5/7/2010 9:14:13 AM
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