Finding Your Zen Zone

1. Go to bed and be asleep by 10pm

The hours before midnight are vital, because at 10:30pm the body experiences a surge of melatonin, the super-restorative pineal gland chemical with anti-aging, anticancer and antioxidant effects. Irregular sleep patterns caused by shiftwork and jetlag, for example, are considered by experts to be toxic for general health. Getting enough sleep, at regular times, is crucial to body function and to performance the next day.

2. Look at your lifestyle, and get enough support

One of the most draining lifestyle issues is poor self-care – commonly, unhealthy eating or lack of exercise. People also suffer if there is a lack of support or resources, or a lack of control in life or work. The key is to ask for help when it’s needed; many of us don’t appreciate how extensive the available resources are.

3. Learn to delegate

People are often reluctant to ask others to do things for them, at work or home. Women are particularly bad at delegating, in part because they don’t want to accept mediocrity. But most busy working mothers require more help around the house than they have, and need to make peace with slightly lower standards.

Get a housekeeper, cleaner or right-hand woman. Does it really matter if the laundry isn’t folded exactly the way you like it?

4. Get rid of the unnecessary clutter in your life

One of the most common reasons people get sick is by doing things for others that are not important. Consider what you are devoting your time and energy to and challenge yourself with this question: If I died tomorrow and was a fly on the wall of my own funeral, what would others say about me and what would my regrets be? Focus on what’s important to you – possibly the health and happiness of yourself and your partner or family unit – and recognise where the demands of others rank in order of importance.

5. Improve your brain chemistry

Two feel-good chemicals are essential for good health and happiness. Endorphins are produced by laughter, sex, aerobic exercise (brisk walking is fine) and pleasant thoughts. For a serotonin boost, relaxation is crucial – try yoga, meditation or getting out in the sunshine. Quite rightly, we all heed the warnings about too much sun exposure, but we have now gone to the other extreme and risk vitamin D deficiency from lack of sunshine. Walk in the sun before 11am, without sunglasses. An added bonus: Vitamin D strengthens the immune system and helps ward off cancer.

6. Think about how you think

Consider how you view the world. Your own outlook and perceptions determine whether something is stressful to you or not. Is the glass half-empty or half-full? Why is it that when redundancy is called for at work, some see it as a disaster and others as an opportunity?
Learn to look at events from all angles.

7. Just stop and be with yourself

People don’t sit still anymore. We’re running all the time and ‘majoring in minor things’. We are social and competitive animals and we tend to look at others – friends, neighbours, colleagues – who are achieving a lot and think we should be doing the same, but we don’t appreciate the price they are likely paying.

So, just stop. Get off the treadmill. Chill out with a latte at a café, get a massage or do yoga, or sit and listen to classical music.