How to Quiet Your Mind! Part 2

Go Outdoors

Being in and around nature often makes people think more clearly and feel more relaxed and

refreshed. Your brain doesn't have to work as hard in a greener environment. In one study,

after 20 minutes in a park, children with ADHD were able to concentrate better. Spending

time outside can also bring down your heart rate, blood pressure, stress hormones, and even muscle tension.

Progressive Muscle Relaxation

Use the connection with your body to soothe your mind. Pick a body part -- foot, leg,

mouth, eyes -- and tense it for a few seconds. Then release and relax for 10 seconds or so.

Notice how that feels different. Switch to another part, and keep going until you've done your

whole body. This can also improve sleep and may even ease headaches and stomach aches.

Hang Out With a Dog or Cat

Whether it's a member of your family or a therapy dog, a friendly pooch can make you feel

less anxious, tense, confused, and restless. When you pet and play with them, it seems to

lower levels of stress hormones. One reason could be that your body releases oxytocin, a

hormone that plays a role in bonding and trust. (Although not studied as much, cats can calm

you, too.)

Exercise

Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It

releases endorphins -- chemicals that make you feel good and can help improve your

mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of

them in a short time. After warming up, alternate 20- to 30-second bursts of pushing

yourself hard (like doing sprints, squats, or fast weightlifting) with equal amounts of rest.

Contact me directly through my website for a private consultation to find out what exercises are the best ones for you or visit my web site christinethehealthcoach.com

You’ll be happy you did!

Your Health Coach -

Christine!