Reduce Stress with the SPARKLE Formula

How To Reduce Stress with the SPARKLE Formula

S – Sleep well.

·         Your bed is for sleeping, reading and intimacy.

·         When your head hits the pillow, it’s time to sleep, not think

·         Your bed should NOT be for: watching television, keeping your accounts, planning the next day, arguing with your spouse, checking your e-mail, or making phone calls, or chatting on whatapps or BB's.

·         When in bed, books are OK, tabs, laptops and mobiles are not.

P – Plan every day.

·         Create a to-do list every morning. This gives you a) a roadmap of what you need to do at the beginning of the day, b) a reminder of what still needs to be done throughout the day and c) a place to check off your accomplishments at the end of the day

A – Anticipate less.

·         Recognize the false assumptions you make that lead to anxiety. Will things really turn out to be as bad as you think? Probably not.

·         When you look to the future, visualize success rather than failure. After all, you really don’t know which it will be. So why not expect the best?

R – Relax.

·         Breath deeply when you feel stressed. Get up and change your environment, if only for a short time.

·         Go for a walk at lunch.

·         Relaxation means taking a break from what you were doing, not just “vegging out.” For instance, watching television isn’t always relaxing; it can be dumbing and dulling. Find activities that calm your body and stimulate your mind.

·         Create a time for your own kind of meditation. Find a quiet space and a quiet time that’s just for you.

K – Keep Anger under control.

·         Be empathetic and forgiving to others when they make mistakes. Like you, they’re trying to do their best.

·         Learn to give constructive feedback rather than destructive criticism.

·         When someone makes you angry, remember that you have a choice in how you react. Instead of yelling at that bad driver who cut you off, do a running play-by-play on his erratic driving techniques. It’s more fun.

L – Laugh

·         Use positive affirmations to keep yourself on track.

·         Affirmations should use the 4 P’s; personal, positive, passionate and present. For instance, “I am a confident and successful manager who always runs an amazing team.”

·         Find time to share a joke. Laugh at the curves life throws at you rather than fretting over them.

E – Eat Well and Exercise

·         Your body needs to be a well-tuned machine to manage all of the stresses that act on it.

·         Avoid eating packaged snacks – anything that comes in a wrapper or plastic bag. Try natural fruit instead.

·         Add more colored vegetables to your meals.

·         Reduce caffeine in your diet. It’s a stimulant and can exacerbate physical symptoms of stress that you may already have. Choose water instead.

·         Avoid the escalator or elevator and take the stairs.

·         Find opportunities to go for a walk. Ideally, get exercise that causes you to sweat for twenty minutes at least three times per week.