Читать книгу Tom’s Daily Goals: Never Feel Hungry or Tired Again - Tom Daley - Страница 9

Life is a lot easier and more enjoyable when we have a positive outlook. This is sometimes much easier said than done. We all have around 45,000 negative thoughts every day; this is around 80 per cent of all our thoughts and I don’t think any of us can be completely immune from feeling low, worrying about the future or mulling over past events. So how do we hold on to the good thoughts and not give the negative ones the time of day?

I have found that learning to be present in the moment has really helped me feel positive and let go of worries. I listen to guided meditations on the Headspace app. Much like stretching first thing, doing this will help to set the tone for the day, so you feel calmer and more positive. Headspace is simple and effective and allows me to focus on the moment and to be free from distractions. Again, like yoga, the scientifically proven benefits of meditation are compelling and huge; from better sleep, sharpened concentration and improved self-esteem, through to happier and healthier relationships and an improved sense of well-being, there are many reasons to weave mindfulness and meditation activities into your daily routine, even if it’s a five- or ten-minute session. When we are in the moment, we see more, learn more and are more productive.

As I walk to the Tube, I don’t listen to music, I try to be aware of my surroundings. I look at the people around me, notice the pigeons wandering around, listen to the sounds of the birds, the traffic and the general hum of city life and tune into the way my feet feel as they hit the pavement. Try to notice nature around you; being outside helps to remind us that we are part of something bigger, which is often an instant cure for a frazzled, overthinking mind.

On my Tube journey to my daily training sessions, I like to listen to audio books, many of them about mindfulness, personal development and philosophy. This also helps to quieten my mind, gives me new ideas to think about and helps to give me a positive outlook.

Being in the present is crucial to well-being. Of course, like everyone, I’ve had periods in my life where I have been consumed with self-doubt and mindfulness has really helped me overcome them. After the 2016 Olympics when I didn’t qualify for the men’s 10m final, it felt like everything I had worked towards had been shattered to pieces. However, as time has moved on, I have taken away the positives from that competition and put it behind me. Thinking negatively about the past does not change it; it just feeds your painful memories. I made a point of trying not to over-analyse what went wrong in that competition because sometimes things just go wrong and the more you think about and worry about a situation, then the bigger it becomes, until it is completely overwhelming. I have learned to detach myself from the talk in my head and when I notice any negative self-talk, I recognise it and stop. By really being in the moment, you can unlock the door to the future.

I put so much pressure on myself to perform in that single moment in Rio, so when I went to perform in the World Championships a year after the Olympics, I didn’t make the same mistake again. Having a sense of inter-connectedness with the world around us can help. Standing on the edge of the board, I put my situation into perspective; I thought that there was probably a man outside walking his dog, with no idea what was going on at the pool, no idea what I was doing, who didn’t care whether I won or not. It didn’t matter what had gone before and what would happen in the future. I felt my feet on the board and I visualised my dive. I was simply in the moment. Moments later I had won the competition.

IF YOU DO ONE THING …

Listen to a short guided meditation before you leave home and use your commute to listen to a podcast or audio book. These activities will help to calm you and inspire you before the day has even begun.

Ways you can start treating yourself better today!

It is very easy to be our own worst enemies and put our needs on the back-burner, which is why we end up frazzled, rundown and overwhelmed. Self-care is quite an individual thing but here are some ideas about the small things you can do to treat yourself better.

Take time to plan your day

So much of our time is spent running from A to B, with the idea that everything is taking too much time. Organise your day in a friendlier way. Of course, there will be times when you are unavoidably busy but try to carve out time each day to do something special that you enjoy, even if it’s just having a bath or calling a friend. I factor in at least an hour each day to cook dinner and talk to my husband about how our days have been.

Let go of negative energy

When someone says something that annoys us or upsets us, it can be easy to go over and over it in our minds. Resist the urge to fight back and let go of negative energy. Try to show everyone kindness and compassion. Just because someone has made you feel a certain way, it doesn’t mean it’s right to try to make them feel that way too. It won’t make either of you feel any better in the long run.

Prepare a nutritious lunch for yourself

It’s too easy to grab a sandwich to eat at your desk or to not take time over planning and eating lunch. Pretend that you are preparing lunch for someone special and take time eating it.

Surround yourself with people who bring out the best in you

These are the people who make you laugh, inspire you to achieve your goals, or empower you to make positive changes. Whether this applies to family members, friends, partners, co-workers or acquaintances, these are the people you want to be spending your time with, rather than those who drain your energy or are negative.

Think about your own needs and how to meet them

Try to show the same kindness to yourself that you show to others and think about your own needs, whether emotional, physical or relationship-based. Research shows that recognising these needs is linked to better relationships and improved emotional stability.

Get outside

This is one of the simplest things we can do to boost our mental and physical health. Among other proven scientific benefits, research suggests that being outside in nature restores mental energy, boosts immunity, improves memory, relieves stress, reduces inflammation and improves concentration. Consider working out in the great outdoors – this has been shown to relieve depression, decrease tension and boost mental health.

ACCEPT YOUR EMOTIONS. ALLOW YOURSELF TO FEEL THE WAY YOU DO, THEN LET YOUR EMOTIONS PASS

3 exercises to breathe yourself calm

Have you ever noticed that when you take a deliberately deep breath, you feel super-relaxed? Breathwork is a general term for breathing exercises that can improve mental, physical and spiritual health. Drawn from Eastern practices like yoga and tai chi, it encourages controlled breathing to keep your body and mind functioning at their best and will promote feelings of calm and relaxation. Many experts suggest that focusing on breathing brings increased self-awareness and mindfulness.

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Equal breathing: This equal-ratio breathing technique is practised by making sure that the inhalation is the same length as the exhalation. To start, inhale for the count of four and exhale for the count of four, all through the nose. This is said to be soothing and helps to calm the mind. You can do this any time, in any place.

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Abdominal breathing technique: With one hand on your tummy and the other on your chest, inhale to feel your diaphragm inflate with enough air to stretch the lungs. Exhale slowly. The slower you breathe, the quieter your mind will become. Aim to take deep and steady breaths for ten minutes.

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4–7-8 breathing: This exercise – also referred to as ‘The Relaxing Breath’, is based on pranayama, an ancient Indian practice that means ‘regulation of breath’. It’s done by first exhaling through the mouth, making a ‘whooshing’ noise. Close your mouth and inhale quietly for a count of four. Then hold your breath for a count of seven. Then exhale completely through your mouth for a count of eight, making a whooshing noise. Inhale again and repeat the cycle at least five more times. Breathing out for so long can feel hard to achieve at times – and you might pull some weird faces, but the benefits are worth it! I always try and do this after a workout because it automatically clicks my body into recovery mode, stimulating the parasympathetic nervous system. This allows the body to recover from the stress of the workout and diverts more blood to the digestive tract, allowing for better nutrient transportation around the body.

AS WE BREATHE DEEPLY, WE OXYGENATE THE BLOOD AND RELEASE ENDORPHINS, OUR BODY’S NATURAL PAINKILLERS, WHICH REDUCE STRESS

Top tips to beat the Sunday-night blues

One minute you are having a brilliant weekend, then the next moment it’s Sunday night and you are overcome by waves of dread about the enormity of the week ahead. Even if you love what you do, Sunday nights can feel tough; apparently two-thirds of us experience the phenomenon known as ‘Sunday-night blues’. Sunday is my day off but I always feel like Sunday night comes round too quickly! Here are some things you can do to try and ward off these feelings.

Schedule fun plans for Sunday instead of Saturday

Try and distract yourself by planning a meal with friends on Sunday, rather than Saturday. It doesn’t have to be a late night but will keep you in weekend mode for a few hours longer.

Get organised

Instead of heading straight to the sofa for a Netflix marathon, use the time to get organised for the week ahead, so you are less stressed about your to-do list and more positive by the time Monday rolls round. Preparing nutritious meals and snacks in advance will not only help you save money but will make you feel good too.

Recognise the feeling!

Recognise that many other people also feel the same way on a Sunday evening and that it will soon be over. Like many other things, it’s just a temporary feeling and soon Friday will roll around again!

Avoid Saturday night blowouts

Alcohol has many effects on the mind and body and is most notably a depressant. With a hangover, the reason you feel so sad and sluggish is because the levels of dopamine (the ‘pleasure’ chemical) in your body are really depleted. Some people are more affected than others, but it will eventually catch up with you!

Avoid the temptation to catch up on sleep

Experts say you can get too much sleep and long lie-ins can create what they call ‘social jet lag’ – where our body clocks are out of kilter. This affects our natural rhythms, making us feel worse and less rested. For me, more than nine hours can make me feel lethargic and out of sync. Sometimes I will go to bed an hour later and get up an hour later but any more than this and I don’t feel good!

Relax before bed

Read a good book, meditate, take a bath, do some stretching or listen to some calming music. Keep your work and laptop out of your bedroom and use this strictly for sleep.