6 WAYS TO RELAX YOUR BODY & MIND

Feeling tense, irritable and overstretched? Pause for a minute...And breath...Deeply...And then experiment with these slow-down ideas...

1. EXAMINE YOUR EVENING

Skimping on sleep affects your stress levels and immune system. Leaving you sluggish, forgetful and tense. Aim for at least seven hours of sleep every night, and if your schedule allows it, a 20 minute power nap in the afternoon too. Remember, rest and relaxation go hand in hand. Have an effective wind-down routine, which includes switching off the TV at least an hour before you climb in to your bed. And avoid heavy meals and alcohol shortly before turning in.

2. GO THE HERBAL ROUTE

Try a few drops of lavender essential oil on your pillow at night to encourage restful sleep. When you feel stressed during the day, inhale a few drops of basil, clary sage, lavender and sandalwood essential oils on a tissue. If your anxiety is also accompanied by a headache or muscular tension, add drops of marjoram and chamomile. A soothing soak in a scented bath with few drop of these oils in the bath water can also aid relaxation.

3. STROKE A CAT

Or hug a dog. Animal "therapy" is powerful medicine, and a wealth of research shows that close contact with a much-loved pet can greatly reduce your anxiety levels.

4. EXPRESS YOURSELF

When certain feelings are uncomfortable for you, pick up a pen. Putting things down on paper is a healthy way of releasing emotions you don't want to express physically. Writing is a way to rid yourself negativity and anger, but it's also therapeutic tool for self awareness. As you commit words to paper, you begin to observe your patterns and wrestle with your demons. Writing helps you to explore concepts like forgiveness, courage and authenticity.

5. MEDITATE

Find a comfortable spot and sit or lie on your back . Choose a specific word that has positive connotations for you - a mantra, of sorts- and close your eyes. Next start consciously relaxing your muscles. Begin with your toes. Feel them loosen up, work through your feet, legs and torso, and all the way up to your head. Breathe deeply and slowly, and repeat the chosen word on every exhalation. After five minutes you should be able to sense the tightness leaving your body.

6. REMEMBER TO BREATHE

Give yourself the gift of 10 minutes. Lie down on your bed, or on a towel on the floor, with your feet about 50 cm apart. Your head and your neck should be aligned with your back. Close your eyes and practise diaphragmatic breathing with your hand gently resting on your abdomen. Ensure your chest isn't doing all the work. Concentrate on the rhythm of your breathing, until it becomes smooth and regular.