October/November - Coulee Region Women's Magazine

1. Set priorities
One vital key for women to combat
stress from too many demands is to
discern what they value, and then place
those things at high priority, Franzini says.
For example, when mothers sign up their
children for activities, they can consider
how much time they want to spend driving
them around. If a woman places a high
priority on family dinners or quiet time in
the evenings, she may want to cut back on
her kids’ sports and other recreation.
Taking the time to determine values
relieves stress in itself, because women need
to slow down to discern, rather than race
through their day, Franzini says. Women
who run through their schedules often
make hasty decisions—such as saying yes
to another activity—without thinking
about the extra stress it may cause.
2. Make self-care a priority
In her practice, Radosen sees many
women who know how to care for
themselves, but don’t do it. “Out of habit,
we don’t prioritize our own needs,” she
says. “We are wired to look after our
families and others, and we give them
our time and energy first. By taking good
care of our self, we have more for those we
love. When we eat right, get enough sleep
and exercise, we are more calm, balanced
and effective at home and at work.”
Start your day with the intention to
be harmonious and balanced, Radosen
says. Attitude is important. Plan to eat
well. “Sometimes it is the simple things
that make a difference in our stress,” she
says. “For example, wearing comfortable
clothing in colors that feel right for the day
can support the positive flow of energy.”
Exercise is always an excellent tool
to boost your energy levels and reduce
negative feelings. Prayer and meditation
are other ways to decrease stress. In
stressful situations, taking deep breaths
gives our body the opportunity to calm
down. Radosen personally benefits from
spring forest qigong, which focuses on
breath and movement, and she teaches
classes twice a year.
During the day, it’s also important
to keep stress at bay by monitoring selftalk,
those voices in women’s heads that
can be negative, saying things like, “I
have to get everything done on my list,”
says Franzini. Try to stop those demands
with more positive talk, including “Good
enough”; “Easy does it”; and “One thing
at a time.”
3. Live in the moment
Having a disciplined mind not only
eases stress and produces gentle self-talk,
but it also keeps people in the present
moment. When women are stressed, they
are most likely thinking about the past or
the future. “Practice being in the here and
now,” Franzini says. “It is so fundamental
to being happy and warding off stress.”
Being in the here and now is also known
as “mindfulness.” Franzini recommends
women to make a list of “mindfulness
practices,” ways to enjoy the present and
enhance health. These tools will vary from
woman to woman.
Kept in a simple notebook or a special
journal, the list can include a healthy diet,
exercise, enjoying pets, body work, energy
healing, prayer, meditation and hobbies.
The activities are enjoyable; make a point
to do many of these throughout the day.
Savoring a piece of chocolate and reading
a few pages of a novel only takes a few
minutes, but it can improve one’s attitude
and energy for the rest of the day.
“Women need to make sure they are
getting enough ‘Vitamin P’; the ‘P’ is for
‘Pleasure,’” Franzini says.
Be sure to update your mindfulness
practice list, as it will change with the
ages of children and times of the year.
With Christmas just around the corner,
continue to practice mindfulness and
discern what’s most valuable this season,
Franzini says. Rather than attend every
holiday party, focus on what’s pleasurable,
such as baking with your children or
decorating your home.
Prepare for stressful times like holidays
by making a reasonable plan and keeping
it simple, Radosen says. “Consider making
one family favorite instead of trying to do
it all,” she says.
For more information about Marilyn
Franzini, contact her at 608-385-4383,
or visit www.marilynfranzini.com. For
more information about Pamela Radosen,
Marilyn Franzini
Pamela Radosen
contact her at 608-787-1865, or visit
www.pamelaradosen.com. crw
Kim Seidel is a busy wife, mother of two
daughters, and owner of Seidel Ink LLC,
a writing and editing business based in
Onalaska. She’s continually trying new ways
to reduce stress and create more positive
energy in her life.
www.crwmagazine.com OCTOBER/NOVEMBER 2011 21