Ignite

Special Mini Edition 2020

A fresh resource for people who plan and manage meetings, events, business travel, promotions and incentive programs. Providing you with inspiration, guidance and great ideas.

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When crises hit, we often forget to take care of ourselves, leaving us feeling depleted, stressed and—ironically—less capable of dealing with the challenges that get thrown our way. Try these strategies to help you cope in trying times: Meditate Mindfully Meditate on your own or download a guided meditation app and spend a few minutes focusing on the present moment. Try noticing things you have to do anyway such as breathing, walking or brushing your teeth. Nature Bathe Twenty minutes outside (or anywhere you feel close to nature) during daylight hours signifi cantly reduces levels of cortisol, the stress hormone. Six self-care strategies proven to lower stress, so you can be at your best when the pressure's on by Dana Reinke STRESS BUSTERS Twenty minutes outside (or anywhere you feel close to nature) during daylight hours signifi cantly reduces levels of cortisol, the stress hormone. s e l f c a r e Pet a Pet Ten minutes a day interacting with a cat or dog is a proven way to get the good feelings fl owing and reduce stress. Exercise Not only does moving your body regularly build stamina, it also reduces cortisol levels and helps your body produce endorphins which elevate mood and act as natural pain killers. Get Grateful Write down what you're grateful for at night and why these things make you happy. It will help you feel calmer before bed. Sleep Easy Try to stick to a consistent bed and waking time as much as you can. Maximize your ZZZs by turning off your screens half an hour before bed, setting the thermostat to a cool, comfortable temperature and making the room as dark as you can. Tip: Consider not working or reading in your bed so that when you do fi nally slide under the covers, your brain knows it's time to sleep. Eat Your Greens This may sound like a no-brainer but good nutrition boosts your immune system and gives you energy. Scientists are just starting to understand the link between nutrition and mood but it's clear a link exists. Drink Up Researchers have found that even mild dehydration can cause moodiness, trouble concentrating, headaches and fatigue. And you might want to skip the caffeine. While moderate caffeine consumption (2-5 cups of coffee) can perk you up, too much can make you jittery and worsen anxiety. The most simple and effective stress buster is something you do all the time anyway. According to The American Institute of Stress website, 20 minutes of abdominal breathing a day increases the supply of oxygen to the brain and stimulates the parasympathetic nervous system. Don't have 20 minutes? Try this simple three-part breathing exercise: think of your favourite thing or place, something that makes you feel truly happy and calm; now assign a word to that place (i.e., water or beach). Now, repeat the word in your mind as you breathe in for a count of three, hold for three and breathe out for three. Do this for about a minute, four times a day. Within a few days you'll notice a sense of calmness as soon as you begin. TAKE A BREATH 8 | Ignitemag.ca

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