Written by Jamesie Kai‘aokamālie Spencer, Blue Zones Project - Hawai‘i Ambassador

With the upcoming holidays and approaching deadlines for many of us, it can be a rather stressful time, and it can be easy to forget to take the time to downshift. Stress is a normal and healthy response to situational demands and everyday pressures that come with daily life. However, long-term chronic stress can lead to medical issues and health problems if not managed. Chronic stress leads to chronic inflammation, associated with every major age-related disease, along with mental health issues, including depression and anxiety. The Occupational Safety and Health Administration (OSHA) has even gone on to declare stress a hazard of the workplace. Stress as we know it is inevitable though we can develop methods to alleviate that stress by practicing the Blue Zones Project Power 9^® principle of downshift. So why not practice downshifting to alleviate that stress and promote your health and longevity? 

The longest-living people in the world follow the Power 9 principle of Downshift, through routines that shed the stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap, and Sardinians do happy hour. If you don't know where to start quite yet in your journey to Downshift, Blue Zones Project can help you start with the practice of mindfulness. Mindfulness is a practice based on Zen Buddhism, it is a state of actively observing one's thoughts and feelings without judgment. The term “mindfulness” was defined by Jon Kabat-Zinn as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” Its meaning is more profound than how we use it in our everyday language: it's about being aware, developing a gentle curiosity, and finding a sense of ease with yourself as you are right now.

Download this poster HERE.

Practicing mindfulness has helped millions live more intentionally by shedding everyday stress, and here is how you can do it: 

Wake up with Intention and Purpose
Start with taking three long, deep, nourishing breaths to begin your day with intention and purpose. Ask yourself: What is my purpose? And what are my intentions for the day? A clear sense of purpose can lead to a sense of wellbeing. Okinawans call this ikigai. Research done by Dan Buettner shows how the principles of the Japanese concept of ikigai not only promote health but also happiness. If you don't know yet what your purpose is or need help redefining it, we encourage you to attend a Purpose Workshop. Continue into a body scan to bring attention to and explore any sensations or experiences you are feeling without judgement. 

Take a Midday Mindful Pause
Take the time to check in with yourself throughout the day: How am I feeling? And why am I feeling this way? It is estimated that 95% of our behaviors run on autopilot. Autopilot is a state of mind in which one is not present in the moment or conscious of sensory perception, acting without awareness or deliberate intention. Often this can happen when we are stressed. Take a midday pause for your brain and to get out of autopilot. Be more mindful of the people around you, the environment you're in, and your own body. Listen to a short meditation to reset. Then end with a little stretch with our Get Up Offa That Thing flyer.

End Your Day with Compassion, Kindness, and Appreciation
Reflect on your day, the moments of happiness, and the people that surround you. Reflect on the nourishing and depleting tasks throughout your day. Practice compassion and empathy for yourself and others, everyone is going through something. Even better, schedule a Friends at 5 to share appreciation and kindness, and roll the Blue Zones Stress Cubes - Blue Zones for a fun way to de-stress together. End your day with a nourishing meditation.