Top tips for keeping calm

Tags

anger, angry, assertive, bestie, bitterness, brisk walk, calm, calm reserves, calmer, children, concerns, confrontational, controlling, cool, crazy, cuppa, curb it, cure, day, depletes, disaster, emotion, escalate, exercise, Exercise = calm, feel good endorphins, fix, forgive and forget, funny, garden, gardening, GP, grown-ups, healthy, heart rate, heat of the moment, heightened emotions, help, hurting, irritated, lighter side, listen, listening to calming music, long baths, look after yourself, meditate, meditation, mess, moment, music, netball, normal, olive branch, positive, prevention, quiet, regret, report, short breaks, simple tips, speak, stronger, subsided, swim, talk, thing, thoughts, time, timeout, traffic, walk away, writing a journal

Keeping calm can be a challenge when time is tight and someone then cuts you up in traffic, closes a door on you or doesn’t deliver their report by an already extended deadline. Anger is a normal, even healthy emotion, but only if you deal with it in a positive way. We have some simple tips that could help you, help yourself.

Think before you speak
In the heat of the moment, it’s really easy to say something you will regret later, so take a moment or two to collect your thoughts before saying anything. Hopefully others will do the same, and the situation won’t escalate into a disaster.

Talk when you are calm
Once you have time to think about things, and your anger has subsided, it is easier to be assertive, and not confrontational. Talk over your concerns without hurting others or controlling them, and life will be easier and calmer and you will stay calm.

Take some timeout
We often think that timeout is just for children, but it is helpful for grown-ups too. Having short breaks during the day offers you a little bit of quiet and can stop you getting angry and irritated. Have a cuppa, walk in the garden, sit and meditate, or just listen to some music and you can catch up with yourself – prevention is better than cure when it comes to heightened emotions.

Exercise = calm
Taking time out to exercise is a brilliant way to look after yourself, and to keep calm. A brisk walk or run, a swim, game of netball or even an afternoon spent gardening, can get your heart rate going and those feel good endorphins will make you feel happy and calm rather than cross and bothered.

Look for solutions
It might seem easier to focus on what depletes your calm reserves, but a better use of your time would be looking to resolving the issues bothering you. Does your son’s mess drive you crazy? Then walk away and close the door, he can clean it up. Is your bestie always late when you meet up? Then take a book and catch up with some reading and make the most of the quiet. Anger doesn’t fix anything, but it can make you feel worse, so curb it and will be calmer and happier.

Don’t bear a grudge
You might not want to forgive and forget, but bitterness can make you feel even worse. Why not be the better person and reach out an olive branch and that way you might learn from the situation and grow calmer and stronger, rather than being angrier than ever.

Have a laugh
If you can to see the lighter side of what is going on, if you search harder enough even that mouldy sandwich on a plate left by your partner under the sofa, might seem funny…….might!

Try to relax
As well as taking some exercise, you can work on your anger by relaxing a little bit more than usual. Meditation, long baths, listening to calming music, writing a journal, doing some yoga or watching a funny movie could help take your mind of your worries and help you to relax.

Seek help if you need to
While anger is a normal emotion, if you are finding it hard to keep things in check and your calm has disappeared, speak to your GP and look at what help is out there so that you and others are safe and well.

Team Pure Beauty

Advertisements

How to get better sleep in your life

Tags

a decent mattress, accomplished, alarm, alert, answering emails, anxiety, app, awake, back on track, bed, bedroom, body, brain, caffeinated drinks, Calming, cardio, clean bedding, coffee, comfortable pillows, consistency, daytime worries, depression, doctor, drift off, fizzy drinks, gentle stretches, get up, head, herbal teas, HIT workout, illness, improve your immune system, list, listening, lying in bed, meditating, meditation, memory, mood, next day, paying bills, peace, quiet, reducing stress, refreshes, rest, screens, skin, sleep, sleeping haven, snooze, soft lighting, stop, strength training, talk, tasks, tea, tension, three things, warm bath, warm drink, water, weight gain, wind down, work, writing reports, yoga

Sleep may seem like a bit of a waste of time because as you snooze you could be answering e-mails, doing work or swiping right, but if you don’t get enough rest, you won’t do any of these things very well.

Sleep not only refreshes you and let’s your body, brain and skin recover from the day, it can also help ease depression and anxiety, decrease the illness, help with your memory, improve your immune system, prevent weight gain and make you happier and more productive.

If you want to get more sleep, and better sleep, we have some ideas that might help.

Make exercise a priority
Regular exercise that’s part of your daily life really can help you to sleep. As well as reducing stress and relieving anxiety, exercise, whether it be cardio, strength training or yoga can improve your general wellbeing, boost your mood and help your body to wind down at the end of the day so you can sleep. We wouldn’t suggest a HIT workout at 9pm, but you might find that some gentle stretches in the evening, combined with meditation, will ease tension and get you feeling more rested.

Go for de-caff
Many of us drink caffeinated drinks as a way of staying awake and alert during the day, but the downside is that this can actually keep you awake at night. Try to stop drinking caffeine heavy coffee, tea and fizzy drinks six to eight hours before bed, sipping on water and herbal teas instead, and you will be glad you did.

Make a list
You might find that making a list of things to do the next day will stop things going around in your head when you do get into bed. Another way to end your day is to list three things you have been grateful for and this means you will see just what you have accomplished and how well you are doing in life which means there is no need to lie awake worrying.

De-stress in the evening
Having a warm bath, meditating or listening to a calming app while lying in bed are all gentle ways to get you in the mood for sleep. If you can turn off your daytime worries and switch into a more relaxed mode, it will help you to get ready for sleep.

Get into a routine
You might not think it but your body craves consistency, plus you’re more likely to get enough sleep if you schedule it in the same way you do with other important tasks in your life. Set a time when you turn off screens, have slot for taking a bath or shower and set your alarm for the next day, and if you can, get up at the same time everyday so you keep things in a pattern, even better.

Create a sleeping haven
Bed is not a place for paying bills, writing reports or watching scary movies, it is a place for peace, quiet and sleep. Have clean bedding, comfortable pillows, a decent mattress, make sure the temperature works for you, get soft lighting and black out blinds and make your bedroom a place you want to be in.

Get up and stop fretting
If you don’t fall asleep after 15 minutes, why not get up until you feel ready to drift off? Don’t turn on your phone or start answering emails, instead have a warm drink, read a book, do some yoga or meditation and try to set your mind free.

If you’re still having trouble sleeping, why not speak with your doctor and see if they can help you get back on track.

Team Pure Beauty

Adapt your exercise routine for the winter

Tags

5k charity run, accountability buddy, balmy summer evenings, bike rides, body temperature, bottle of water, bright trainers, clothing, cold wind, Corrie, December, dehydrated, ear phones, early evening darkness, effort, endorphins, enjoy, exercise, friend, go for it, goal, goose bumps, gym, H2O, hi-vis top, HIIT training, hot, ice cold water, interval cycling, ket, layering, lethargic, London to Brighton bike ride, motivation, online options, pact, partner, Pilates, pumping, quiet, refreshing, results, reverse, run, saf, shorts, sister, skin, skip, sofa, sweating, t-shirts, thermal, Thermal running tights, tired, train for a marathon, trainers, two litres, vest, warm t-shirts, well-lit route, winter months, work, work colleague, write down, Zumba

While you might feel like curling up on the sofa in your onesie and watching back to back Corrie, your mind, body and soul will thank you for keeping up with your exercise routine over the winter months.

The cold wind and early evening darkness might not be as inviting as balmy summer evenings for a run, but we have had a look at how to keep fit and strong, however chilly it gets.

Don’t stop moving
In the summer, we tend to exercise before it gets too hot, so in the winter you need to reverse this and try to workout before it gets dark and your motivation is lost. Either go to the gym before work, run during your lunch hour or plan morning bike ride that will get those endorphins pumping around your body for the rest of the day.

Get the kit
By the end of your jog you should be sweating, but before you step out of the door the goose bumps will be there if you are only in a vest and shorts. The key to winter success when it comes to exercise clothing is layering. Thermal running tights, bright trainers, warm t-shirts and soft socks won’t just look cool, they will feel good against your skin and help regulate your body temperature. If you are exercising in the dark, go for a hi-vis top and even a head torch so you can easily be seen.

Go digital
If you really can’t get to grips with exercising outside in December, tap into online options. Whether it is HIIT training, Pilates, interval cycling or Zumba, there’s a wide range of sporting options that you can do at home, but you still need to put in the effort if you want to see the results.

Get a buddy
One way to ensure you get out and get going is to have an accountability buddy. If you know you’ll let someone else down if you don’t hit the gym, it’ll be harder to skip your workout. Whether it’s a friend, sister, partner, work colleague or neighbour, find someone with similar interests and make a pact to do this together.

Have a goal
Just as it can help having someone to work with, it is also motivating to have a goal to aim for. Whether you are going to complete a 5k charity run, train for a marathon or take part in the London to Brighton bike ride, write down your goals, put them somewhere you can see them and go for it.

Drink
Ice cold water is refreshing in July, but it is actually essential all year round. When you exercise it is really important to drink plenty of water otherwise you can end up feel tired, lethargic and dehydrated which will take away your motivation to get moving. Keep a bottle of water with you at all times, sip little and often and aim for at least two litres of H2O a day.

Be safe
Whatever you do, let someone know where you are going and when you plan to be home. If you are exercising outside after dark, choose a well-lit route, wear bright clothing and be wise when wearing ear phones in quiet areas.

Enjoy!