English version in the second part of the post.
In aceasta dimineata am primit prin e-mail cateva idei despre cum sa atenuam si chiar sa eliminam stresul din viata de zi cu zi. Sfaturile vin de la Dr. Jeff Kaplan si, cum sunt practice si usor de materializat, m-am gandit sa le impartasesc cu voi traducand textul in romana.
Stresul se bazeaza pe perceptie. Corpul nostru raspunde fiziologic modului in care interpretam evenimentele pe care le traim. Mai jos sunt cateva idei simple pentru reducerea stresului. Aceste idei functioneaza daca le punem in practica in mod consistent schimband imaginile care ne "streseaza".
Aceste idei sunt cel mai bine puse in practica atunci cand o facem cu intentie si recunostinta.
1. Incepe ziua cu 10 minute de tacere. Intr-un loc confortabil si linistit, stai asezat cu ochii inchisi, indreapta-ti atentia catre respiratie si da voie gandurilor, imaginilor, sentimentelor si senzatiilor sa vina si sa treaca prin minte fara sa te "agati" de ele sau sa le opui rezistenta.
2. Potriveste ceasul sa sune cu 20 de minute mai devreme decat de obicei si obisnuieste-te sa te dai jos din pat cu 10-20 deminute mai devreme decat in mod normal. Iesi din casa cu 15 minute mai devreme decat ai face-o in mod obisnuit astfel incat sa ajungi la timp la destinatie. Obisnuieste-te sa ajungi cu 15 minute mai devreme oriunde ai nevoie sa fii.
3. Incheie ziua cu catvea minute de tacere si exprima-ti recunostinta pentru oamenii, experientele si chiar si bunurile materiale (de exemplu casa pe care o ai) pentru care te simti recunoscator in acea zi. Adu-ti aminte sa incluzi si caracteristici personale ( de exemplu "Sunt recunoscator pentru compasiunea pe care am exprimat-o astazi.").
4. Fa-ti un obicei din a oferi un act de iubire in fiecare zi. Include o flexibilitate creativa in modul in care te manifesti. Cateva exemple sunt: spune-i unei persoane ca o iubesti, trimite un mesaj cuiva aducandu-i aminte persoanei cat de speciala este, ofera cuiva o imbratisare, uita-te in oglinda si spune-ti cat de minunat esti.
5. Cauta ocazii ca sa-ti manifesti rabdarea. De exemplu, zambeste intelegator atunci cand un sofer iti taie fata (probabil ca si tu ai facut la un moment dat asa ceva) sau, atunci cand astepti la coada intr-un super market, deschide o discutie cu cineva de acolo.
6. Inlocuieste in fiecare saptamana un fel de mancare nesanatos cu altul sanatos.
7. Cauta ocazii in fiecare zi sa zambesti sau sa razi. Daca nu ai niciun motiv sa razi, incepe prin a rade pur si simplu (“ha ha ha ha ha”); vei avea o surpriza.
8. Introdu in fiecare saptamana o zi de "auto-dezvoltare" in care sa treci in revista toti pasii pozitivi pe care i-ai facut pentru imbunatatirea sanatatii tale fizice, emotionale si/sau spirituale si ofera-ti o recompensa. Poti utiliza aceasta zi si pentru a face un gest de bunatate fata de o alta persoana.
9. Intr-o situatie care te pune la incercare sau este confuza intreaba-te "Ce as face intr-o astfel de situatie daca as actiona din iubire si nu din frica?"
10. Studiaza materialele pe care le citesti, filmele si programele TV la care te uiti si muzica pe care o asculti. Inlocuieste ceea ce este violent, negativ si cinic cu ceva pozitiv si sanatos.
11. Petrece mai mult timp cu oamenii care se afla intr-o stare psihologica si spirituala la care aspiri. De exemplu, daca iti doresti sa manifesti mai multa compasiune sau rabdare, introdu in programul tau timp pe care sa-l petreci cu oameni care manifesta aceste calitati.
12. Creeaza mai mult spatiu in casa ta dand deoparte obiecte de care nu mai ai nevoie. Le poti oferi altor persoane obiecte care ti-au adus fericire si pe care esti dispus sa le dai ca sa le faci o bucurie si altora. Vei fi surprins de ceea ce vei primi inapoi.
13. Incepe sa-i percepi pe cei din jur ca fiind parti din tine. In alte cuvinte "fa-le altora ceea ce ti-ai face si tie" de "n" ori mai mult. Daca nu vrei sa se tipe la tine, nu tipa nici tu la altcineva, daca vrei sa primesti bani, ofera bani, daca vrei ca cineva sa te lase in pace, lasa si tu persoana respectiva in pace.
14. Introdu activitati fizice timp de 10 minute de trei ori pe saptamana. Timpul pe care il petreci pentru activitati fizice este mai putin important decat consistenta de a practica ceva in mod regulat. Cele 10 minute sunt suficiente din punct de vedere fizic si psihologic. In mod normal, vei face exercitii fizice mai mult de 10 minute dar, chiar daca o faci doar 10 minute, zambeste-ti si felicita-te.
15. Citeste aceasta lista in fiecare saptamana timp de 8 saptamani si alege cate un sfat pe care sa-l pui in aplicare. O schimbare prea mare si facuta prea repede poate sa fie contracarata de rezistenta. Incepe cu mai putin si adu-ti aminte ca fiecare pas catre sanatatatea ta fizica, emotionala si spirituala este un pas mare. Ofera-le si altora aceste informatii. Ofera-ti o imbratisare.
This morning I received by e-mail some ideas about how to decrease and even eliminate stress from our daily life. The advices come from Dr. Jeff Kaplan and are practical and easy to materialise.
Stress is based on perception. Our bodies respond physiologically to our interpretations of the events that we experience. Listed below are some simple reminders on reducing distress. These ideas will only work if you implement them consistently while changing your “stressed out” images.
These ideas are best practiced with intention and gratitude.
1. Begin your day with 10 minutes of silence. In a comfortable and quiet location, sit with your eyes closed, focus your attention on your breath and allow thoughts, images, feelings and sensations to enter and pass through the mind without holding on to them or resisting them.
2. Set your alarm for 20 minutes earlier than usual and make it a practice to get up 10 to 20 minutes earlier than normal. Convince yourself that you must leave 15 minutes before you actually need to leave in order to arrive on time. Make it a consistent practice to arrive places 15 minutes early.
3. End each day with a few minutes of silence, expressing gratitude for people, experiences, and even material possessions (such as your house) that you feel grateful for that day. Do not forget to include characteristics of yourself (e.g., “I am grateful for the compassion that I expressed today.”).
4. Commit yourself to one act of love each day. Allow some creative flexibility in how this is expressed. Some examples include telling someone you love them; mailing a card to someone reminding them how special they are; offering someone a hug; and looking in the mirror and telling yourself how awesome you are.
5. Seek out opportunities to show patience. For example, smile with understanding when a driver cuts in front of you (knowing that you have probably done this before yourself), or while waiting in line at the grocery store start up conversation with someone.
6. Replace one unhealthy food with a healthy food each week for a month.
7. Seek out an opportunity each day to smile or laugh. If you cannot find a reason to laugh, just begin making the sound of laughter (“ha ha ha ha ha”); you may be surprised.
8. Add into your week a “self-growth” day where you review your week and acknowledge the positive steps you’ve taken towards improving your physical, emotional and/or spiritual health and reward yourself for it. You can also use this day to commit one act of kindness towards someone else.
9. In a situation that is trying or confusing ask yourself, “What would I do in this situation if I were to come from a place of love instead of fear?”
10. Conduct a survey of your reading material, movies or television shows you watch, and music that you listen to. Replace violent, negative, cynical media with positive and healthy material.
11. Spend more time with people who are in a place psychologically or spiritually that you would like to be in. For example, if you want to be more compassionate or patient, then create space in your schedule to spend time with others who exhibit these qualities.
12. Create more space in your home by throwing out items that you no longer need. You may want to consider giving to others items that brought you happiness that you are ready to pass on and let others experience. You may be surprised what comes back to you.
13. Begin to see those around you as part of you. In other words, take the saying, “do unto others as you would do unto yourself” to the nth degree. If you don’t want to be yelled at, then do not yell at another; if you would like to receive money, then give money away; if you would like someone to give you a break, then do the same.
14. Incorporate exercise into your life by committing 10 minutes three days a week to exercise. The amount of time spent exercising is less important than the consistency of exercising on a regular basis. Committing 10 minutes is enough time to get ready physically as well as psychologically. You are likely to exercise longer than 10 minutes, but even if you only work out for 10 minutes, smile and pat yourself on the back.
15. Read this list at least once a week for the next 8 weeks and select one item to work on. Too much change too quickly can be met with resistance. Begin small and remember that any step towards physical, emotional or spiritual health is a big step. Make copies of this list and pass it on to others. Give yourself a hug.
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