Galway Advertiser 2007/2007_05_10/GA_1005_E1_020.pdf 

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Galway Advertiser

May 10 2007

NEWS

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FASHION

BEAUTY

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H E A LT H

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LIFE

MARY
Sometimes you feel like a leaf tossed about in the wind. You seem to have so little control over your life. You are being dragged and pulled in all directions by people and commitments and cannot seem to find a way out. You feel overburdened and trapped and see life as one long endurance test when it could in fact be an adventure. You are probably trying to juggle several jobs and roles at once and refuse to delegate either in the home or office, believing no-one can do things as well as you. Maybe you set impossible standards and goals for yourself and then feel dismayed when you do not reach them. Remember, it can be a recipe for unhappiness and stress to continually expect too much from yourself. Here are some ways to break free of this bind, re-energise and find enjoyment in each day. 1. Get more sleep. The importance of sleep cannot be underestimated. It is as essential to health as food and water. Yet many people willingly deprive themselves of it and are then surprised when they feel fatigued. Reducing your normal quota of sleep by an hour and a half for just one night can lower day-time alertness by 33 per cent. Most adults need eight hours sleep a night. If you fail to achieve this, remember it is possible to catch up on lost sleep - a day in bed will easily recharge your weary batteries. 2. Be more organised. This may reduce your feelings of being swamped. Spread your energy productively and make sure you do not have to do too many demanding chores at once. Focus on your top priorities when you feel at your best. So if your energy levels are highest in the morning, try to get through your toughest tasks then. If you feel tired later at least it will be the less important activities that become delayed. Allocate different jobs to different days and be willing to break your routine, if needs be. 3. Change your perspective. Instead of fretting and fuming about things, adopt a "so what" attitude. So what if you do not get the car vacuumed, meet the lads for a round of golf, someone jumps the supermarket queue just as it is your turn or you drop your best bottle of perfume. These are not national disasters so try not to blow them up into ones. 4. Relax your standards. Doing everything perfectly is not necessary for a happy life. Do the best you can and be prepared to take shortcuts. 5. Try to adopt a positive attitude. Often easier said than done but it is worth the effort. Filling your mind with negative and destructive thoughts will sap your energy. If you
Sleep is as essential to good health as food and water.

O'CONNOR

Simplify your life

keep telling yourself and the world you are tired/fed up/miserable then you will end up believing this. Boredom, worry and guilt will also drag you down. 6. Exercise regularly. It will improve your circulation as well as the condition of your heart, lungs and muscles. If you manage just 20 minutes three times a week, you will quickly notice the difference. Your energy levels will increase, you will feel more upbeat and sleep more soundly. 7. Allow extra time. Always plan for a task to take at least twice as long as you think it will. Apply this rule to everything then you will minimise stress. If it normally takes 20 minutes to get to work, give yourself at least 30. It is better to arrive ahead of schedule relaxed than rushing and cursing the traffic. 8. Delegate. It is a practice worth adopting which will free up your time considerably. It will also leave you feeling more in control of your life. Get your partner, family or friends to help out, especially if you are under pressure. Whether it's household chores, babysitting or doing the weekly shop, getting someone else to

lend a hand will lighten your load. The same applies at work. If you feel overwhelmed, it may be possible to get others to take on some of your duties. 9. Reduce your emotional stresses. Do you feel mentally overloaded? Are you worrying about money, work, family, your partner? If so, this can make you feel tired and overwhelmed. If you have a problem discuss it with a trusted family member or friend. If you think you need specialist help speak to your doctor. 10. Eat well. Fruit, vegetables and nuts combined with carbohydrates, such as bread, pasta, rice or fish provide a healthy, nutritionally balanced diet. Reduce your intake of caffeine, alcohol and sugary snacks. While they may give you a short term lift, they can put stress on your body and tire you out a few hours later. Drink at least two litres of water a day and try to cut down or cut out smoking. 11. Teach your children to do things for themselves. It will give them a sense of independence and responsibility and will help you get through your tasks faster. 12. Learn to say "no". It is a great

asset. Practise declining unwanted invitations and rejecting unreasonable demands. You can soften the refusal if you wish by saying something like "I'd really love to help out. Unfortunately, I'm just not available." Do not commit yourself to doing too much if you are not feeling in top form. Cut down on chores and commitments where possible. 13. Be kind to yourself. If you've just done something stressful or are having a bad time generally, be kind to yourself. Buy yourself a little gift, meet a friend for lunch, pamper yourself with a scented bath or good book. 14. Have confidence and faith in your abilities. Most of us have never had our strength and endurance tested fully. You might surprise yourself by your inner reserves. So, tell yourself you can and will cope with whatever life throws at you. 15. Adopt a "get tough" approach to junk. Dispose of junk mail daily. Declutter your home and work space regularly. Donate things you no longer use or need to charity shops. 16. Make a list. It will help clear your mind and make sure you do things.

Review it often and tick off each task when it is completed. That will give you a sense of achievement. 17. Do things you enjoy. If your life is full of commitments, deadlines and tasks it can quickly become pretty joyless. Make sure to pencil in fun times, events you can look forward to tomorrow, next week, etc. 18. Prioritise. If you are running late is it really essential that you make the bed before you leave the house or do the dishes? You have permission to be less than perfect so take advantage of it. Ask yourself what are your priorities for today? Then, act on these. 19. Be prepared to lose. Adopting a "win at all costs" attitude can put unnecessary pressure on you and cause your stress levels to soar. Learn to walk away from pointless arguments and unnecessary struggles. 20. Focus on the job in hand. Forget about this afternoon, tomorrow, next week. Put all your energy into doing what you are doing right now and try to enjoy it whether it is giving the children a bath, writing a report for work or caring for an elderly parent.