Please join me in welcoming Dr. Laura Maciuika to "Life with Karen." She is the author of "Conscious Calm" and is bringing us information today on how to live a calmer life when both parents work. Watch for my review of her book "Conscious Calm" tomorrow!
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Quick
Stress Relief Tips for Working Parents
When
both parents are working in a family, it can feel like moving from one
stressful thing to another. Even the activities that are supposed to be fun can
get stressful – “Who’s driving the kids to the party this afternoon?” or even “Hurry
up, we’re late for the movie!”
It
can be non-stop, waiting for a vacation before really slowing down. Stress
relief should not require a vacation, or catching a cold or flu before getting
much needed rest. But it doesn’t need to be yet another time consuming project
on either. Here are three tips for busy parents on the run, juggling kids and
work and the rest of life:
1)
Give yourself reminders to come back to present time. One of the most stressful
things we do is divide our energy between the future and the past mentally. Our
bodies are wired to live in present time. Ever seen a dog or cat get stressed
about the past or future? They are comfortably in the present. That’s part of
their charm. We too are warm-blooded animals, theoretically with more sense
than your average dog or cat. So check your thoughts, and when you notice
you’re back in the past or “what iffing” about the future, bring your attention
back to present time to stay calmer and more energized.
2)
Take what I call a Being Break. Many of us have become scary specimens of Human
Doings instead of Human Beings. Short Being Breaks are useful, because they
disrupt the pattern of stress in the body and the mind. A few times each day,
allow yourself to take a moment and stop all Doing, both externally and
internally. Close your eyes for a moment (unless you’re driving of course!) and
feel your body from your feet up to your head. This can also allow you to notice
where you might be holding tension – then let yourself stretch or walk around
for a bit. Practicing Being Breaks even during the work day will allow you to
return to your tasks a bit more refreshed, and stress won’t build up as easily.
3)
Use your breath. Taking just 8 –10 slower, deeper breaths activates the Vagus
nerve in the body. That central nerve is in charge of the body’s relaxation
response. Ten breaths give the Vagus nerve the chance to give your entire body
and brain the message that there’s no need for the “fight or flight” response.
Stop several times each day and just do this breathing to break up stress
cycles. Some people program a phone or computer once an hour to give themselves
these stress relieving, relaxing pauses in their day.
Use
these tips, and teach your children how about them too – many kids’ lives are
as stressful as their parents’ these days. You’ll be giving your entire family
the gift of getting more control over stress, and feeling more relaxed, calm, and
present with themselves and each other.
Dr.
Laura Maciuika is a licensed clinical psychologist, author, teacher, and
transformation mentor. She specializes
in helping people transform their lives from feeling stressed and stuck to
experiencing new levels of calm, joy and success. Dr. Maciuika is the author of
the book Conscious Calm: Keys to Freedom
from Stress and Worry. She has over 20 years’ experience working with
adults individually and in groups, and in settings including community mental
health, companies, universities, workshops and seminars. Connect with Laura on
her blog at http://consciouscalm.com or
on Twitter @lauramaciuika, or download the first chapter and Table of Contents
of her book at www.facebook.com/consciouscalm
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