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Donn Tantengco

Donn Tantengco

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"Have 3 x 30 daily and call me in the morning"

"Have 3 x 30 daily and call me in the morning"

Happy New Year! Would you be believe it's 2017 already? I certainly have difficulty doing so. It seems like only yesterday that I was watching the telecast of the Sydney 2000 Olympics, and only yesterday when my eldest nephew was born (he is now 10, going on 17). The Christmas and New Year festivities are over, and we're all slowly getting back into the 'routines' of daily life.

Sometimes though, the routines can have the wearing down effect on our emotional and physical resources, especially when we don't realise that we could be running on 'low battery' or 'empty' until something declines (e.g. having low energy, feeling overwhelmed, body aches and pains, etc). Sure we all have our own ways to recharge, decompress and 'top up the tank', but it can be a challenge at times. I learned about "3x30" after a conversation with a GP about the cumulative effects of stress, and he shared with me the simple formula he gives to patients in order to minimise the effects of stress and keep their resilience reserves topped up.

Everyday, do the following:

  • 30 minutes of humour - laughter is the best medicine so they say, and it does change the biochemistry of the body/brain so that the stress hormones such as cortisol and adrenaline are reduced. So go and laugh! Watch something funny, read funny comics, joke with friends and family to your heart's content.
  • 30 minutes of fun/pleasure - doing an activity that you absolutely enjoy takes your mind off worry and concerns. Yes it can be a distraction, but a welcome one if the result is that you are feeling calmer, more relaxed and feeling more grounded.
  • 30 minutes of physical activity/exercise - physical activity and exercise in all its forms (yoga, walking, Zumba) allows the body to metabolise stress hormones and expend the nervous energy associated with it. It doesn't have to be hardcore, so long as it's moderate movement and something you enjoy, the benefits of regular activity far outlast the half-hour you've invested.

So there you have it. 3x30 daily (or as often as you can) for keeping your emotional and physical reserves topped up. You can do each separately or combine all of them, and it doesn't have to be 30 minutes (can be more or less, just what works for you). Just like the proverbial apple, 3x30 a day keeps the blues (and the doctor) away!

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