Want to know how you can cut your stress in half?
How about if there were two things you could change that would drastically alter your stress levels for the rest of your life?
Now I bet you really want to know, right?
What if I told you that doing these simple things will not only decrease your stress levels, but will also make you happier and decrease your risk of heart attack, ulcers, & high blood pressure?
Ready for this? Four words: Stop Rushing, Take Vacation.
Yes, that’s it. It’s really quite simple, but the results that you will see if you make these changes will amaze you.
The Problems
So why is rushing & a lack of vacation such a huge problem? Well, rushing every now and then wouldn’t really be such a problem. But in today’s society, the reality is that we don’t just rush every now and then. We rush all of the time.
We are constantly hurrying from one thing to the next, multitasking, with our minds in five different places at once. We browse the Web in multiple Windows. We watch television while surfing the Web. We talk on our house phones while texting on our cell phones/iPhones/Blackberrys. While we’re driving to work, we’re planning our days, who we’ll see at each meeting, and what we’re having for dinner. While we’re eating dinner, we’re checking our email, responding to emails, and thinking about what’s on TV that night. While we’re watching TV that night, we’re thinking about everything we’ve got to do tomorrow. You get the picture…
The Facts
The United States is one of (if not the) most stressful, fast-paced, uptight societies in existence. The “American way” of rush, rush, rush has huge negative implications. And sadly, the rest of the world is beginning to follow suit. It’s not a good path to be on.
Here are some statistics about minimum vacation days around the world:
Austria — 35 days
Brazil — 30 days
Finland — 35 days
Sweden — 32 days
Ukraine — 24 days
United States — 7 days
(Source: http://nationmaster.com)
7 days? Really? WTF United States!?!?!?
Every year Expedia.com launches an intense Vacation Deprivation survey to gather the facts & the effects of American Vacation Deprivation.
Check out these stats:
Notice that despite earning the least amount of annual vacation days, Americans will still leave an average of 3 days unused! This goes to show that so many Americans don’t even use the little vacation time that they get! Not good.
Why is Vacation So Important?
Let’s talk about mental health.
- 34% of Americans say they come back from vacation feeling better about their jobs and are even more productive.
- 53% of employed U.S. adults say they come back feeling rested and rejuvenated after vacation.
- 53% of employed U.S. adults say they come back feeling reconnected with family after vacation.
It’s no big secret that work can be stressful. Even if you absolutely adore your career, you still have the occasional (or frequent) challenging day. If you refuse to take a breather every now & then, you are putting your mental health and your relationships at risk.
Obesity, heart disease, high blood pressure, ulcers, anxiety, depression, and so on are all symptoms of stress. Stress causes cortisol to build up in your body, the cortisol is then stored as dangerous fat. In addition to all of the physical symptoms of stress, there is the issue of rushing around. When you are rushing nonstop from place to place, it’s easy to stop for fast-food because you don’t make the time to cook nutritious meals for yourself and your family.
If you look at the rates of obesity around the globe, you probably won’t be shocked to see where the United States fits in.
That’s right, numero uno. Not a good place to be in this case. Americans are the most obese individuals in the world. A sad fact to note considering that we are also some of the richest people, with some of the most vast & diverse availability to nutritious & wholesome food. (Please watch Food, Inc.
for more information on this topic.)
Turning the Tide
The facts are straightforward. Constant rushing & vacation deprivation will cause you harm. Here are 3 super simple ways that you can combat these harmful habits.
1. Practice efficient time management. Keep a calendar and don’t overbook yourself, no exceptions. We all have a ton of stuff that we want to get done, but we have to prioritize. Choose the tasks that mean the most to you and will provide you with the best ROI (return on investment). Don’t commit to anything that doesn’t benefit you, your career, your family, or your friends in a big way. Your time is precious and you should treat it as such.
2. Use your vacation time, all of it. No matter how many days that your company allots for vacation, make sure and use it. If your company tends to be on the real stingy side with vacation, don’t be afraid to set a confidential meeting with your HR director to point out the importance of sufficient vacation time. Sufficient vacation time is mutually beneficial — you will feel better and thereby, your performance will improve. Win – Win!
Likewise, if you work for yourself, make sure to pencil in enough time for R & R.
3. Breathe. When you are rushing, you are most likely breathing shallow. Shallow breathing causes rapid heart rate & conversely, deep breathing causes a slower heart rate. Take time to observe your breathing throughout the day. If you find yourself shallow breathing, take a deep breath in through your nostrils. Let the air flow through your chest & deep into the pit of your stomach. Allow your stomach to expand, like a balloon, as it fills with air. Then slowly exhale through your nose and expel all of the air from your body. Breathe in deeply again, allowing the air to fill your stomach as before. Each time you inhale, take in the positive energy & light around you. Let it fill & calm your soul. Each time you exhale, push out your negative energy & fear. Continue to do this until you feel calm.
* — * — * — * — *
Slow down, be in the now.
You are lovely. I struggled with weight gain when my kids hit 1 year. I started gaining, gaining, gaining because I stopped nursing and kept eating like I was nursing. It wasn’t until my youngest was 2.5 that I changed my eating and exercise habits consistently enough to start losing. I felt exactly the way that you are describing. I was mad that I was heavier 18 months after my kids were born than I was 9 months after they were born. It wasn’t supposed to be that way!! I’ve finally lost the weight and feel so much better. I was never able to feel content with myself being bigger than I wanted to be, so I applaud you!!! You will get there…if you want to…and if you don’t want to or don’t get there as soon as you want, that’s okay too.
Thanks, Candice. I definitely want to lose it.. haha. But not because I hate it or myself, simply because I do not feel my best. I forgot to mention in the post but I am still nursing 3-4 times a day, so… I have to cut myself some slack. It will all unfold exactly as it is meant to. <3
Thanks so much for sharing your journey, too.
Thank you for writing this, and your honesty here! We are so quick to shred ourselves and forget all of our accomplishments as women and mothers in the face of just one or two things we don’t feel we’re up to par on. It’s damaging, unfair, and so easy to do. Thank you for this reminder!
You’re gorgeous inside and out, as well as incredibly talented! XOXO
Thank you, Erin. Your kindness and friendship mean so much to me, always. xo
The first thing I thought when I saw that photo was “Wow! She looks absolutely GORGEOUS in this photo!” Seriously, I’m not just saying that to make you feel better. Funny how other people see the beauty we sometimes cannot see in ourselves. And yes, so fucking what if you cannot fit into those jeans! At 30 and after having a baby most of us women just have to accept that our bodies are different now and that that is totally ok. We are still beautiful and strong! I remember after I had Logan, I went to get some new clothes, going into a changing room and crying my eyes out. I think dealing with our new bodies after having a baby is the hardest part. My baby is 13 and I still have a mommy tummy if it makes you feel any better! You are beautiful! Love you girl!
Thank you so much, Nicole. You are an incredibly wonderful friend. I’m so grateful for you!
you are absolutely wonderful, dena! i love this and you are so strong to share. 🙂 🙂
thank you so much. xo
Wow, this post. It’s like I wrote it myself. I still have all those feelings about myself. I’m so embarrassed by my size and how I look and I feel like everyone is judging me and saying “ew” everywhere I go. But the thing is, I’ve never judged one other mother before. When I see they’ve gained weight I just assume it’s from child birth and think it’s totally normal and OKAY and great and they should be proud of their stretch marks and saggy boobs because it all helped create their child… but I don’t hold myself to those same standards. All I have is self hate. I’m glad you’ve gotten passed that because you are beautiful and a great mother and that is what matters. Maybe more women writing posts like this will encourage me to heal myself too.
Thanks so much for reminding me that I am not alone, Tina. And you’re absolutely right, so much of our insecurity is in our own heads and not coming from other people. I hope that you begin to love yourself the way that you deserve to be loved! <3
Beautiful and well written post. When I turned 30, I actually felt liberated and more confident with myself than ever. Kudos to you for recognizing the beauty you possess not only on the outside, but within as well. I have always admired your beauty and drive you have for life. Keep up the excellent work !!!
Thanks so much, Laura. It’s amazing. Now that I am past the insecurity I feel incredibly liberated and more confident than ever, too. Thirty is beautiful!!
Dena, I feel like most women feel this way after having children, I know I sure did. It took me almost a year to lose it, lol just to gain it again due to baby #2. And yet again I see myself going thru the same pattern of self hatred and mean down right mean to myself. I hear myself calling myself fat, gross, etc. My maternity clothes are too big, yet my pre-pregnancy clothes are small fitting me way to tight. Trying on those clothes makes me feel ten times worse afterwards. I try to remind myself of the blessing I have been given. What amazing things my body has done and be kinder to myself. I will eventually lose the weight (hopefully fingers crossed). But I need to love myself better, ron and my children love me for how I am, so why can’t i. Realizing your not your youthful self also adds insult to injury but I remind myself that I’d rather be the person I have been shaped into today than the version of me from 10 yeas ago. Your brutal honesty is comforting, reminding me I am not alone on this journey even tho I feel that way. Thank you for sharing.
Thank you, Liz. You are such an inspiration. The way you pushed through those mommy and me classes when you were preggo totally amazed me. I’m so lucky to have women like you around to support and encourage me! <3
This is such a brave share, Dena, and I think you’ll find the more you voice those painful truths, the more people there are who feel exactly. like. you do. Sending love to you, you beautiful warrior, you! xo
Thank you, Crista. Your kindness means so much to me. xo
You are beautiful, Dena! And a fantastic mama to your precious little boy!! I am so happy you found peace, all women struggle with doubt. I too look at my developing wrinkles and cringe, how did we get to thirty already?! 😉 xo
Seriously, Julie, it seems like just yesterday when we were barely into our twenties. It foes so fast.
Thank you! xo
I can’t even begin to tell you how much I relate to this post. I felt this way before Jack’s first birthday, and again now just before his second birthday. I need to start loving me more… I mean really, how much do those last 10 pounds matter? I gained the love of my life out of it! 🙂
Thanks, Carmen. You are so completely right!! <3