10 steps to rejuvenate the mind and body

10 steps to rejuvenate the mind and body

Creativity and innovation are essential to success in business and marketing today.  But creativity can never be an endless flow of ideas and outputs.  We get tired.  We need time to recharge.  We need to switch off.  And in doing that, counter-intuitively, the creative process actually works during this ‘hibernation’ period.  Continually stimulated with meetings, traffic, news and social media, December is a good time to wind down and allow relaxation to engulf our beings.

As the year bids farewell, we have to push through to the holidays, and if you are anything like me you find this merry season stressful too!

It’s all too easy to have a runaway a mind or have it so full of thoughts that you feel like you’re herding goats! There are definitely days when it’s going a million miles per minute in all different directions. Those days make it nearly impossible to shut down the mental chatter or focus on anything. Stress and worry clog up your mental processes.

Many of us are working longer hours for less money and facing all kinds of stress, so it’s no wonder that we find it hard to unwind and relax when this time of the year comes around. Use your holidays to distress As well as getting enough sleep, working out and eating well , spending quality time with the family and yourself .

 

 

What the Science Says: why is distressing important to us and our daily living?

One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA’s Annual Convention. In fact, it’s an approach that’s been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person’s physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response’s power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body’s 40,000 genes and found that, compared with a control group; those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.

In general, studies show that with consistent practice, relaxation techniques can potentially reduce symptoms or improve outcomes in the following conditions:

  • Stress
  • Premenstrual syndrome
  • Pain
  • Irritable bowel syndrome
  • Anxiety
  • Infertility
  • High blood pressure
  • High cholesterol
  • Diabetes
  • Panic disorders
  • Chronic tension headaches
  • Fibromyalgia
  • Insomnia
  • Psoriasis
  • Arthritis
  • Labor and child birth

 

 

It is extremely important that usual medical care and advice be followed for these conditions as well. Relaxation techniques are meant to complement usual medical

So let me share with you how to distress and relax so that you can start 2018 refreshed and rejuvenated. Here’s 10 tips that are essential to have a relaxed and fulfilling holiday and 2018.

 

 

 

 

 

 

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1. BE GRATEFUL 

I can’t emphasize enough how important it is. No matter how many pleasant things you do, if you don’t learn to be grateful you will always see things negatively.

 

 

 

 

 

 

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2. SLOW DOWN 

Life has a lot of simple things you can enjoy. But if you move too fast you will overlook most of them. So don’t be in a hurry.  Don’t move too quick. Slow down and pay attention to the world around you. Most of the ways I’m about to share will work well only if you slow down.

 

 

 

 

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3. WORK IT OFF PHYSICALLY

When you’re feeling sad, angry, hurt or upset, physical activity can help relax both your mind and your body. Use physical activities like walking, hiking, stretching, jogging, running, meditation or riding a bicycle to release the pressure. Even a five- or ten-minute movement break can go a long way toward helping your body manage the symptoms of stress.

 

 

 

 

 

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4. LEARN TIME MANAGEMENT TECHNIQUES

Like many people, you may get stressed out when you feel like you don’t have enough time to accomplish what you need to accomplish in a given day. But you can “make” more time for yourself by managing your time better. Time management means different things to different people. For some, it may be as simple as jotting down a “to do” list. For others, it involves using daily planners and organizers to schedule their day. Sometimes you just need to learn how to handle interruptions that tend to devour your time.

 

 

 

 

 

 

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5. DELEGATE RESPONSIBILITIES

Are you a perfectionist like me,  who doesn’t believe that anyone else could possibly complete a task as well as you do? People with perfectionist tendencies have trouble delegating work, usually because they subscribe to the old adage “If you want something done right, you have to do it yourself.” Perhaps you’re afraid that you’ll lose control of the situation if you let someone else help you. To be able to delegate responsibility, you need to accept that “my way” of doing things is not the only effective one. Besides being a great way to reduce stress, delegating responsibility will help you build more trusting relationships.

 

 

 

 

 

 

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6. LISTEN TO YOUR BODY

When you’re tense, your body lets you know. Your heart beats faster, your muscles tighten, your breathing becomes shallow, and you experience any of a number of other familiar symptoms, such as a headache or queasy stomach. Start noticing your body’s signs of stress and slow down or take a break when your body is signaling you. You can also take steps to build your physical reserves, such as getting plenty of sleep and eating nutritious, balanced meals.

 

 

 

 

 

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7. GET MORE SLEEP

Sleep improves your ability to handle stressful situations. Provide an environment that allows you to get enough peaceful sleep each night. If there is a problem that interferes with your sleep, find a way to eliminate it.

For example, if your partners snoring disturb you, either sleep in another room, wear ear plugs or find ways to eliminate or reduce the problem.

 

 

 

 

 

 

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8. TAKE A BATH

Baths have been scientifically proven to relieve stress, aid in sleep as well as having numerous health benefits including reducing blood pressure, clearing toxins and relieving muscle and joint pain. Couple a warm bath with a handful Epsom salts, a few drops of essential oils, candles and a relaxation playlist for ultimate relaxation.

 

 

 

 

 

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9. PRACTICE YOGA
Yoga has been practiced for thousands of years and is known for the numerous benefits it has on the mind and body. If you practice yoga regularly you will find it not only relieves stress but also prevents it as well as reducing depression and anxiety resulting in an overall better mood.

Evening yoga reduces mental and physical tension allowing you to unwind and drift off to sleep that much sooner.

 

 

 

 

 

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10. LAUGH IT OFF

Laughter is one of the healthiest antidotes to stress. Researchers have discovered that exposure to humor causes a measurable decrease in stress hormones, including epinephrine and dopamine, and an increase in immune system activity. When we laugh, even smile, blood flow to the brain increases and endorphins (painkilling hormones that give us a sense of well-being) are released.

 

 

 

 

 

Switch Off For The Holidays

Emerge from your holiday fresh-faced and ready to rumble, by switching off from your online life. Even though you’re on holiday and sunning yourself somewhere beautiful, it can feel impossible to switch off from your work life completely. That’s where a ‘digital detox’ could be a good idea. While it can seem a little daunting at first, it can be done!

Living in the digital age we’re constantly connected whether that be to work or the media. We’re just one quick swipe, one email, one notification or one phone call away, never allowing us to switch off and unwind which is heavily impacting on our mental health. Since the digital age began there has been a dramatic rise in stress, anxiety and depression especially in the younger generations and the corporate world.

 

So from all of us at Prana have a wonderful and relaxing holiday season!

Reference:

Https://www.business.com/articles/3-foolproof-ways-to-get-relaxation-into-your-busy-schedule/

Http://www.mirror.co.uk/lifestyle/10-simple-ways-relax-your-7781779

Https://www.health.harvard.edu/heart-health/5-ways-to-de-stress-and-help-your-heart

https://inspiredliving.com/relaxation-products/relaxation-tips.htmzu

Http://www.umm.edu/health/medical/altmed/treatment/relaxation-techniques

 

 

Written by Prisha Debipersad, Prisha has a love for travel and has lived in Germany and Australia, gaining work and life experience along the way. Being proudly South African she is happy to be back on her home ground. She currently is completing her masters degree as well as providing valuable support to Prana as a Marketing Assistant. .
Prana Brand and Logo Handbook 2017

Prana Brand and Logo Handbook 2017

A brand is a promise into which consumers buy. A brand is an ideal, a unique message that is wrapped around a product and service. It conjures up feelings and emotions in it’s users which  if built well, can enhance the purchase experience.A brand stands for something to which the consumer can relate or aspire.
Download this Prana developed resource to understand brand strategy and logo design for business.  

Prana Brand and Logo Handbook 2017 – Web Download

Corporate ID and Marketing: What is it and why does it matter?

Corporate ID and Marketing: What is it and why does it matter?

Corporate identity makes up the physical look of a brand, it is a combination of colour schemes, graphic and verbal techniques, designs, words and other elements that an organisation employs to make a visual statement and communicate a single image of a company. Corporate identity is generally made up physical elements such as buildings, décor, stationery and uniforms. Here’s how it works.

Download Infographic

So you want to be an entrepreneur?

So you want to be an entrepreneur?

Well that’s just wonderful – in South Africa we need entrepreneurs – people willing, able and capable of taking a risk to create something new, create their own work, and in doing so, create employment.  With unemployment sitting at roughly 60% in 2017, and a technical recession, the economy needs every single individual doing more, creating more and building more – whether it’s knowledge, services or products.
If we think of the most famous entrepreneurs, the names Oprah Winfrey, Richard Branson, Elon Musk and Jay Z come to mind.   Some up and coming South African entrepreneurs like Inga Gubeka and Douglas Hoernle (https://www.thesouthafrican.com/10-entrepreneurs-under-30-taking-south-africa-by-storm/) are great examples whose lead we should follow.  All these people built something unique, something special and most importantly followed through.  It’s about the persistence – the tenacity for forge ahead regardless of difficult times, mental strain, financial woes or discouraging words.

 

The dictionary defines an entrepreneur as a person who organizes and operates a business or businesses, taking on greater than normal financial risks in order to do so.  In the past few years, entrepreneurship has become a very cool term to throw about.  In fact, corporate businesses have even coined a term – intrapreneurship – a manager or business exec who has the characteristics of a business owner – innovative, risk taking and so on – with the support of a larger corporate.
But what does entrepreneurship really mean to you and how do you define your journey?

 

To be an entrepreneur you need to:

  • Be able to wear multiple hats (or do everything in the beginning)
  • Take initiative
  • Delegate to those better than you or get help when you need to
  • Have a clear and non-emotional relationship with money
  • Learn from failure and fix things fast
  • Feel comfortable with the unknown
  • Be strong on execution (more than talk about ideas)
  • Communicate effectively and respectfully
  • Have a firm belief in your business idea

 

Finally, my belief is that entrepreneurial and business success comes from a place of deep spirituality.   Many of the most successful (who are successful in their life as well) live a life of service and a life where the journey is more important than the goal.  In learning and doing better day by day, we form part of a collective that helps improve our world.  When what you are doing in steeped in honesty, authenticity and goodness, the success of it will find you.

 

Keep striving.  Keep going.  Keep healthy and keep strong!

Instagram Tools for Best Business Practice

Instagram Tools for Best Business Practice

Instagram is one of the best platforms to be on for any business or brand . Its hip, trendy, visually appealing and gains a wider audience than just your select target audience like facebook.  I for one LOVE this social media platform.

People remember 80% of what they see, 20% of what they read, and only 10% of what they hear, according to an infographic by Instagram service provider Gramlike.

This may be the reason Instagram is a popular social media platform, and not just for consumers but for brands as well.

Whether or not you use Instagram for marketing, you need to read this article about how Instagram compares to other social platforms when it comes to marketing and how it could help your brand gain more traction. I hope this will be the post will convince you to get your brand out there on Instagram. Here are some tips to help you achieve a fantastic Instagram account:

Young minds and passionate user base:

Instagram’s user base is famously young (53% of Instagram users are younger than 29), and it plays a large part in their life. People will be checking Instagram multiple times throughout the day, and therefore you have multiple chances to be seen.

Instagram’s user experience is top-notch.

Instagram became successful and popular quickly because of its simplicity. Easy Images, without the clutter. Now more than ever, business owners are starting to take notice, but it’s not too late to get in on the action.

Most engaged audience:

Instagram’s audience is extremely and highly active, with most users visiting the platform, uploading content and interacting with posts in their feeds:

  • You can use up to 30 hashtags per post.
  • Post a few in the original post. Add more in the comments.
  • Use Evernote to save groups of hashtags by topic to use across your devices. Be consistent with your hashtags. Choose your own to help people find you.
  • It’s worth the time to build your hashtag strategy. It saves time and helps with consistency.
  • Create separate accounts if you have more than one niche. Sue has six accounts to cover her different business focuses. She’s increasing her business because customers of her store and clients for her social media consulting find her with hashtags.
  • Stop the random acts of hashtagging! Be focused and targeted in your niche.
  • Refresh your Instagram posts by changing your hashtag groups in the comments.
  • Create hashtags that build a hub for your content. I think this is important for creating your brand on Instagram.

 

Build a Post Strategy

  • Use a repost app to share other people’s posts.
  • I use Photo Repost. Its easy and fast!
  • Create fun videos with Flipgram
  • Add quote graphics that you can create on your phone or desktop. Wordsawg and Textgram are two great options.

Plan your Feed

I use hootsuit or  Preview app to plan my feed.

I import the photos I want to post and I play around with the order of them and plan at least a few posts ahead so that I know how pictures will look next to each other. I prefer images with negative space next to a busy photo and photos of myself spaced out so these two apps help with planning the overall visual feel of my feed.

This also helps to make sure that when two photos are next two each other, the colors match OR contrast. if a cool tone photos is next to a warmer photo, you can edit one of them to look cohesive next two each other.

Tip: not everyone will tell you this but I am going to share the best kept secret by volggers, warmer tones and filters get more likes and engagement than cooler tones. So filters like Lark, Hefe and Mayfair get more likes and reposts than any other filter.

 

Find Inspiration

What kind of photos do you like to take? What kind of photos do you like to see? There are so many types of feeds out there from minimal, colorful and bright or desaturated /muted. Look at what inspires you to like a picture and what you love to look at and the build your feed from there. My personal favorite are pics with a pop of color, so on my feed I try and add as much color as I can.

Be Finicky

Don’t just post any image for the sake of posting. If its grainy, blurry or not looking 100% to match your vision on your feed, refrain from posting it. My photos that aren’t up to par, I post them on Facebook or Twitter and also gives my followers some unique content to see that they wouldn’t find on other social media feed. This will help your feed look clean and show your quality.

Lastly!

Have fun!

This is probably my most important tip and piece of advice.  You need to have fun with your account in order for it to be successful.  Like I said before I LOVE instagram, I enjoy going on to Instagram every day and posting pics.  If I didn’t love it, I probably wouldn’t have kept up with the account as long as I have.  I simply love nature and food, so I love sharing pictures of this with other people and view what other people post.  So if you really love your brand and business, you can have fun with it too and can end up having a successful Instagram account for your brand!

 

 

Reference:

http://bit.ly/2zawstz

http://bit.ly/2gOWZVV

http://bit.ly/2ljKlPX

Written by Prisha Debipersad, Prisha has a love for travel and has lived in Germany and Australia, gaining work and life experience along the way. Being proudly South African she is happy to be back on her home ground. She currently is completing her masters degree as well as providing valuable support to Prana as a Marketing Assistant. .