May/Jun
e 2013
FOUR GOOD REASONS TO RELAX ... besides the fact that you’re now running solely on caffeine.
THE ORIGINS OF ZEN...
pages of tips on taking it easy
Stay with us, for it gets tricky. “Zen” is a Japanese rendition of the Chinese word 禅 (chán), which in turn, was an attempt to pronounce “Dhaya”, the Sanskrit word for meditation. Which is apt since Zen Buddhist monks in Japan were known to lead simple lives; their days spent in meditation, striving to seek enlightenment. These days the term “Zen” is used more loosely to refer to someone who glides through life unruffled. What accounts for the chilled-out demeanour? Inner peace, or too much bubbly? Whatever it is, we’d like to have what they’re having.
Are you all stressed out from scrambling to meet work deadlines? Feel you need a break? Here’s your ultimate guide to the neatest tricks to chill out – and still get ahead in life!
GENTS, TAKE NOTE It’s proven: women shy away from stressed out men. Researchers examined 74 men, measuring their immune system strength and stress levels. They then asked 94 women to rank the appearance of these men. The lads who were considered sexiest were those who had higher immunity and lower stress levels – suggesting that women are subconsciously drawn to men who are healthier and not frazzled. So chill out, guys!
17-24
1. You’ll get a better work appraisal Research shows that even brief naps will make you more alert and productive. Getting your recommended six hours of shut-eye daily will also boost concentration, so you’ll make fewer mistakes at work.
2. Your friends will like you more How many times have you snapped at a pal because you were too strung up? Or cancelled a date because you were “too tired”? Do your social life a favour: Rest.
“KEEP CALM AND CARRY ON” This phrase started appearing on posters, T-shirts and mugs in the noughties, and became an Internet meme spawning hundreds of variants (e.g. “Keep calm and curry on”). But it was, in fact, a slogan on a 1939 British propaganda poster, aimed to raise the morale of Britons during the dark days of World War II. In 2000, a copy of the long-forgotten poster was found at Barter Books, a second-hand bookshop in England. The owners framed it up and it soon became a hit with customers – so they began selling copies a year later.
3. You’ll stay slim When you’re stressed, your body releases the hormone cortisol, which signals that you need to replenish your energy stores. Result: you eat more, and are likely to crave high-calorie “comfort” foods.
4. You’ll stay alive, longer Being tired can put your life at risk: never drive or operate dangerous equipment when sleepy. Chronic stress has also been linked to a weakened immune system, which means you’re more susceptible to diseases.
TOP
INSTANT DIY MIND CALMERS
FOODS
Who needs the spa? Try these simple – and free – tricks to get your mood back on track.
Stress-Busting Ditch the ice cream and chips for these real comfort foods.
Guided imagery Picture a restful scene: You lying on a boat, gliding through a calm ocean. Try to engage all five senses – imagine the smell of the ocean, the warmth of the sun, and the sound of the waves. You will start to feel as if you’re actually experiencing this.
Go for green Go for a walk in the park, or spend 15 minutes looking at trees and other flora. Studies have linked exposure to greenery with lower levels of stress and depression.
Deep breathing Take a deep breath through your nose and feel your tummy rise. Hold for a couple of seconds before releasing. Match the length of your inhale and exhale. Do this for 5-10 minutes.
Salmon Researchers at Ohio State University found that taking just 2.5g of Omega-3 oils – found in fatty fish like salmon – every day can cut anxiety levels by more than 20%.
Cashew Nuts They contain nutrients that improve your mental health, including magnesium that staves off depression and tryptophan that boosts your body’s serotonin levels, putting you in a better mood.
Berries Researchers reported that berry-poppers showed lower blood pressure and cortisol (the stress hormone) levels even after doing stressful tasks. The magic stress-combating ingredient? High levels of vitamin C.
Cherries Cherries are one of the few natural food sources of melatonin, the sleep hormone. Researchers from Northumbria University found that drinking cherry juice helped improve the quality and duration of sleep.
CHILL-OUT SPOTS IN SINGAPORE BREATHE IN, AND OUT...
Gardens by the Bay – Bay East Garden The more secluded part of the gardens, where you get postcard-perfect views of the Marina Bay skyline and Singapore Flyer. 18 Marina Gardens Drive. National Library Building The two gardens on Level 5 and Level 10 give some unexpected respite for city slickers. A perfect spot for a quiet packed lunch. Take a deep breath and enjoy the scents of mint, jasmine and pandan at Level 10’s herb garden. 100 Victoria Street. Tamarind Hill Restaurant Have a quiet drink in this refurbished colonial bungalow. Perched on a hill in the middle of Labrador Park, it’s surrounded by an ocean of green. 30 Labrador Villa Road.
When inhaled, some scents can produce a remarkably calming effect. Jasmine, neroli and lavender are known to soothe anxiety and induce relaxation. Put some drops of essential oil into your bath or home fragrance diffusers.
“He who is of calm and happy nature will hardly feel the pressure of age. But to him who is of an opposite disposition, youth and age are equally a burden.” – Plato
Music SOOTHES THE SAVAGE BEAST...
That old adage is true – especially when it comes to slowtempo music with a BPM (beats per minute) of 60 to 90, the optimum BPM to help you unwind. You can find out a song’s BPM through websites like www.all8.com. Weightless by Marconi Union The eight-minute trance tune has a BPM of 60 and scientists found that it reduced anxiety levels in people by a staggering 65%, and brought pulse rates down to a level 35% lower than their usual resting rate.
LISTEN
e What th * * #% is w r on g ?! w it h y ou
PROFILE #1
Watermark by Enya Morning Lullabies by Ingrid Michaelson
Indie folk rocker Andrew Bird’s smooth, baritone voice is known to lull one to sleep. A 22-year-old man had his iPhone stolen on the New York City subway after he fell asleep listening to Bird’s five-minute track The Naming of Things. Police tracked the stolen phone’s signal to the thief’s apartment, where the culprit was, ironically, found having a nap. No idea if he was listening to Bird’s dulcet tones as well.
KEEP COOL IN THESE
Cruisin’ by D’Angelo Angel by Sarah McLachlan
Don’t Listen To Him While Driving
Zzzzz...
THE ZEN OUT PLAYLIST
Quiet Nights and Quiet Stars by Olivia Ong Slow Down by Corrinne May
SITUATIONS T O H
PROFILE #2 What? W h a t s ig n a l? O h oh .. . T oo la t e .. .
Your boss is a tyrant and constantly criticises you for messing up
DO NOT raise your voice or get defensive. It won’t help the boss hear you better. DO respond calmly and take responsibility for your mistakes. Psst – this might even catch the boss off-guard, causing her to soften her stance. She may be unhappy with something you did but it’s not a personal attack. Tell yourself that this is an opportunity to figure out what went wrong. TRY: If she harps on the negatives, steer the conversation in a more productive direction. Try asking “How can I do better?” instead.
A rude motorist cuts into your lane without signalling
DO NOT glare or make rude gestures – the other guy might be at the end of his tether, and something small could set him off. Road rage isn’t pretty. DO imagine how you would drive if you were rushing to the hospital to see someone or if you were late for an important meeting. Now tell yourself that the other motorist is in such a situation – of course, he might just be a jerk, but thinking that won’t really help. TRY: If you’re constantly feeling angry on the road, create a playlist of calming songs and put it on when you drive. (See our list above.)
YOUR MOBILE PHONE
YOUR LAPTOP
YOUR LATE NIGHT SNACK
A POORLY MADE BED
Yes, those nightly Candy Crush Saga sessions are stimulating your mind, just when you’re supposed to be unwinding. Plus, if your phone’s near your bed, there’s always the temptation to check Facebook even when the lights are out.
Artificial light – like the sort from your laptop screen – can trick your body into thinking it’s still daytime. It limits your body’s production of melatonin, the sleep hormone, which is crucial in helping you get a good night’s slumber.
Eating before bedtime increases the chances of acid reflux. Stomach acids go into overdrive and rise up your oesophagus, interrupting your sleep. Avoid eating three hours before bedtime, and stay away from spicy foods.
Research shows that people sleep better in a clean and comfortable environment. Good sleepers report making their beds almost every day, and changing their sheets weekly.
SLEEPLESS IN SINGAPORE
SS YAWN
S
A study of students in six schools in 2008 found that four in five were not getting the recommended eight to nine hours of sleep on school nights; half of those in the study were getting only five to six hours.
bit.ly/notenoughsleep
The increase in the number of people who sought help for sleep disorders at the Singapore General Hospital in 2011 (3,400), as compared to 2008 (2,400). bit.ly/SGHsleep
72%
57%
1000 According to the 2010 Philips Health Index, 72% of Singaporean men feel their mental health is badly affected by a lack of sleep. Fifty-seven per cent of women felt the same. bit.ly/sleepymen
SLEEPING ON THE JOB? IT AIN’T FARFETCHED Big companies like Google, Zappos, and Ben & Jerry’s allow employees to sneak in a power snooze during the work day. Google’s headquarters in Mountain View, California, has “Energypods” or napping stations that block out light and sound so sleepy workers can get a recharge.
Chances are, you never gave them a second thought. But they could be the very things that are stopping you from getting quality shut-eye every night.
YOUR WORK DOCUMENTS AND FILES
YOUR PILLOW
YOUR COFFEE HABIT
POTTED PLANTS
They’re a visual reminder of the day’s unfinished tasks – and possibly your boss (ugh). They can keep you stressed and anxious when you’re supposed to be winding down. Keep them out of sight.
It should support your neck properly while you sleep. A poor one will lead to headaches, arm aches and pain in the neck and back when you wake up the next morning.
On average, it takes your body eight to 10 hours to metabolise most of the caffeine you’ve consumed, so avoid having a cup of Joe in the late afternoon.
They may look Zen but they also collect dust, causing respiratory problems that can affect your sleep. Plants that produce pollen can also worsen allergies.
HOW TO TAKE A
POWER SNOOZE Not getting enough sleep? Short naps can boost your mood, energy and productivity. Find a good spot: If your office allows it, nap at your desk or in an empty conference room during lunchtime. If not, some massage parlours in the Central Business District like Chop Chop! Massage Express (#02-36, Chevron House) let customers nap on their therapy beds for a fee. Block out light: You’ll fall asleep faster in the dark. Draw the blinds, turn off your computer monitor or, better yet, get an eye shade. Keep warm: Wrap a blanket, shawl or cardigan around yourself – your body temperature drops when you sleep. Tune out noise: Use earphones or earplugs, and put your mobile phone on silent mode.
Set an alarm: Twenty minutes is ideal. Nap for no more than half an hour; too long and you’ll wake up feeling groggy and tired. Down a cup of coffee: Do it just before you nap. The caffeine will only kick in when you wake up, giving you an extra buzz.
TRIVIA Two in five Singaporeans say that their dream office would include a “quiet place where they are allowed to take a nap”, in a survey of 384 participants done by LinkedIn.
TIME FOR A DIGITAL DETOX It simplif ies lives, de-clutters the mind, and prevents us from being overwhelmed by the sheer amount of information out there. Here’s how to do it.
DETOX@WORK
Don’t be an email slave: Check your inbox at intervals. Ideally, you should clear your emails in three batches a day – morning, after lunch and just before knocking off work. IM or call: Instead of emailing, could you instead instantmessage or call someone? Much faster and more efficient, and it manages the size of your inbox. Be anti-social: Use web applications like Anti-Social, or Firefox add-on LeechBlock that block your access to sites like Facebook, Twitter, gossip blogs and anything else that you specify.
TO MY DETOX PARTY!
There are now digital detox gatherings in some US cities where people are invited to unplug and leave their devices at the door. At these parties, participants typically “reconnect” with the real world by playing board games and ice-breaker activities, and chatting up new friends. bit.ly/detoxparty
DETOX@HOME
Purge on a weekend: Tell your friends you’ll be uncontactable by phone. Then follow through by switching off your phone. Download detox apps: Ironically, technology can help wean you off technology. Mobile app Unplug and Reconnect can switch your phone to silent, call reject or airplane modes on schedule. It also sends automatic messages to tell your friends that you’re on a “phone vacation”. Get busy: So you won’t feel the need to reach for your iPad. Now’s the time to do some gardening or to check out that yoga studio.
GOING UNPLUGGED It can make you more creative Researchers from the University of Kansas found that hikers who had been in the wild for four to six days scored better on creativity tests after. They believe that the break from disruptive technologies restores mental capabilities – think attention span, problem-solving skills and multitasking abilities – all of which are eroded by long hours in front of a computer. bit.ly/creativeinthewild
PLAY THIS During a meal with friends or colleagues, try stacking all your smartphones up on the table. The first one to touch their phone buys everyone drinks or a snack. It encourages you to be present – instead of constantly Instagramming your food photos or checking your Facebook updates.
SAY
BYE!
Bon Voyage
BYE!
TO STRESS
Nearby places where you can get away from it all.
It was meant to be a relaxing vacation, but somehow, your nerves are still on edge. Here are some tips on how to stay sane. You’re lost The GPS failed and you took a wrong turn – your road trip to the Great Barrier Reef has now turned into Lost in The Middle of Nowhere.
Yoga Getaway
THAILAND
The Sanctuary, Thailand The resort is located on the island of Koh Pha Ngan. It offers yoga holiday packages that include daily yoga or pilates lessons, as well as private lessons if you really want to perfect that headstand.
Be Zen: Reframe the situation in a positive way – think of it as another trip within a trip: you might discover a cool attraction or quaint little diner on your detour. Accept also, that you’ll reach your destination late – grumble inwardly, then let it go.
www.thesanctuarythailand.com
Rustic Kampong Retreat Sekeping Serendah Retreat, Malaysia A forest retreat less than an hour’s drive from Kuala Lumpur. The chalets are modern design meets back-to-basics kampong life – there is no Wifi, airconditioning, or Nespresso machines in the ruggedchic chalets. Instead, you can read, check out the nearby Orang Asli reserve or visit a nearby fish farm.
MALAYSIA
You’re irritated You can’t stand your travel buddies’ habits: how he’s always late for breakfast or how she takes photos every two steps... The list goes on... Be Zen: Have a pre-travel chat with your pals to discuss expectations for the trip – for instance, you may want to visit the British Museum while they just want to shop on Oxford Street. Schedule some days where you can each do your own thing or agree to compromise on the itinerary. You’re overstretched Breakfast at 8am, visiting the markets at 9am, a hiking trail at 10.30am and a quick bike ride to the temple ruins at noon. With so little breathing room, it’s no wonder you’re all frazzled before lunch.
www.serendah.com
INDONESIA Spa Escape Tempat Senang, Batam Forget Batam’s sleazy rep. This is a boutique resort, catering mainly to yuppie couples, with its themed suites – the “Tree House” suite has a hanging queen-sized bed and a real coconut tree that grows out of the roof. The star attraction is the spa with its range of luxurious facials, massages and body wraps. www.tempatsenang.com
Be Zen: Budget a few hours each day of “free time” to serve as a buffer period for rest or in case any activity runs over. Always plan for the “slowest” person in your group – yes, the one always asking for rest breaks. Or sign up for a tour package that’ll take the planning – and schedule-keeping – out of your hands. SHHHHHH… Would you go on a “silent retreat”? It could be the ultimate Zen getaway – or a complete snore-fest. These retreats, which can range from five to 10 days, encourage visitors to do silent activities like meditation, yoga, walks and prayer. Phones are put away for safekeeping. The aim: to declutter your mind and get in touch with yourself. Silence is golden, but could you handle this?
Furniture, accessories and other knick-knacks to get you in the zone.
SHOWER BOOSTERS Aromatic gels and body creams aside, try “bath ballistics”, effervescent spheres that dissolve in your bath water to release essential oils, moisturising elements and even flower petals. Available at Lush (#B1-13, Wisma Atria).
BONSAI PLANTS Nothing screams “Zen” more than these miniature trees that are artfully pruned and shaped. Many nurseries stock them.
INCENSE PAPER
BEANBAG CHAIRS Where better to lounge with a book or cup of Joe? Ministryofchair.com offers plush options in different styles and colours.
CHILL-OUT TUNES Try Classical Lounge by High Society for a carefully curated list of relaxing classical music tracks (#B2-43/44, The Shoppes at Marina Bay Sands).
COOL ART Impressionist-inspired watercolours and landscapes can be soothing to the eye. The annual Affordable Art Fair in November has pieces going for as low as $500.
BAMBOO CLOTHING Eco-friendly bamboo fibres produce clothes that are incredibly soft and comfortable. Ideal for sensitive skin. Shop at Zhai (82 Haji Lane).
ZEN GARDEN If you don’t have a real Zen Garden to go to for some meditation or contemplation, why not get a miniature for your office desk – where you’ll need it most. Try The Mini Zen Gardening Kit, available from Books Kinokuniya Singapore (Main store, #03-09/10/15, Ngee Ann City) or online stores like The Book Depository (www.bookdepository.co.uk).
Research and writing by Dai Jing Yi / Edited by Bridgette See / Designed and illustrated by Ryan Ong / ©Challenge Magazine
Made by perfumer Francis Kurkdjian, these strips of paper are soaked in perfume oils and release their fragrance when you burn them (Escentials, #03-02/05, Paragon). For flameless alternatives, try potpourri, reed diffusers or room sprays.