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My 12 Steps to Keep Stress in Check!

Saturday, July 12, 2014

I read a spark article yesterday on stress, "Chronic Stress: Something to Worry About! How to Stop Stress in Its Tracks" -- By Ellen G. Goldman, Health and Wellness Coach, and will try to apply the 12 suggestions to manage my stress level.

I had a lot of stress over the last year, too much. I have to admit I had difficulties juggling it all and I got some help from the mental health team on the base. I told my therapist this week, now that I am better, reflecting back, that I feel that emotional stress and anxiety was worse than having to battle cancer! I feel so much better now that my working environment had change (new staff - I have more responsibilities, I just been nominated Deputy Commandant of the unit - but my team is fantastic!!!) there is just no comparison. BUT, I know I will have to face some big challenges again and I will try to remember the following when I will feel the pressure raising!

1. Elevate self-care to its highest priority at all times.
emoticon Focus on well-rested, nourished and fit body. That is my big 3! I struggle with sleep but it is improving! I have the once a day very early shift that does not really help to keep a regular sleep schedule but I get a lot done that morning when everything is quiet because I am the only one at the office!
And I get to see the sunrise...

I am back at tracking and I try not to go for food to help coping with the stress... binging does not make me feel better... my healthy dinners DO! Like this one - broiled basa filet with herbs and curried eggplant!

2. Identify the source of your stress.
The author suggest to keep a stress diary. I keep a training log and it is a great way to write down my feeling along with my training and mileage. My training log was full (one full year over!!!) so I printed a new one. I love doing this!

3. Make an appointment for some me time everyday
Try meditation... well I do active meditation : yoga!

4. Learn the skills of time management and practice them until they become habits.
With my new staff, I realized over the last 2 weeks that if I want to have time for fitness during the day, I have to include it in my calendar. And because it is very important to me and it is part of my job, I am making it a SERIOUS priority! (see the serious face on this selfie! lol)

5. Stop multi-tasking on important things.
Yeah... That is how I look like when I want to do too much at the time!

6. Use technology to your advantage, not your detriment.
I keep my iPhone with me... to capture the good side of the day... like this one! You never know what you are going to see on your way ...

7. Nurture your relationships.
With my mom, sister and my older daughter living in a different province, it can be difficult to keep in touch... but my family is my backbone, my support and they truly can make a difference in how I handle stress!
(this picture is how we celebrated Mother's Day together - via Facetime - and my daughter delivered the flowers I bought for my mom!)

8. Take a mini-vacation
I sign up for race that are a short distance away and make it a fun weekend get away. The last one was my marathon in Ottawa...
I am looking forward next week, my sister is coming over for a week. So no need to go away to enjoy the summer together. I have a few activities planned, certainly a walk at the lake ...
The treat is the ice cream after!
This August, Jeff and I will be taking a few days off and driving to Michigan! This will be fun...

9. Surround yourself with positive people.
I am thankful to have my family. My DH is the most positive person I know. He is such a good influence on me and my girls!!!

10. Stay in the present moment.

Stop and breathe...

11. Concentrate your energies on the things you can control and impact, and let the rest go.

My grandpa was giving that advice many years ago! I say the same thing to my daughter but I am still trying to perfect this one... I would certainly not consider this as "mastered"!

12. Try to find the humor in life's ironies.
I am not the best at this... but I get some help!

To read the spark article, go to:

Weekly Progress...
Food: Tracking and allowing myself some treats - but planning helps to keep it in range! (I dropped 7lbs in one months ... so I am at minus 2 and I am still 4lbs to GW)

Monday: 5k Run (22 min 20 sec) and Golf
Tues: 14.5k Cycle and 60 min Power Yoga
Wed: 4k Run at the lake before 75 min Hot yoga
Thurs: 5k Trail Run (24 min 20 sec), golf and 4k walk
Friday: 3k Short walk (rest day...) - Yoga was cancelled :/
Sat (Today): 20k Cycle and 3k walk at the lake...
Tomorrow: I will go for a run (8k) and Hot Yoga. Golfing at 4PM!

This week average is 4h50 min... Not so good. However I think my sleep quality is better - I don't wake up as often.

Overall - My blood sugar is better now... The doc adjusted some of my meds and I think I am on the right track!

Gotta go, I have a date with my DH. We are going for dinner to Barrielicious - a local food festival with a couple of our friends.

Have a wonderful active and healthy weekend. emoticon

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Member Comments About This Blog Post
    That's a jam-packed exercise schedule. You play Golf - that should be good and relaxing cross training.
    1373 days ago
    Excellent plan. Better sleep quality is great. I know I feel much better if I sleep through the night even if it's not as many hours as I'd like.
    1376 days ago
  • BEFIT018
    You have made so much progress! emoticon
    1376 days ago
  • KONRAD695
    It's scary how much you and I have been on the same track in life. Both dealing and coping with work, trying to keep the ties with our families, and still being champion athletes. Now, we've both made it through and working on improving.

    Then we read the same stress article.

    Here is to everything looking up. emoticon
    1377 days ago
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