10 Ways to handle Stress

“Stop focusing on stressed you are and remember how blessed you are.” – Unknown

The definition of stress is “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.” We need to take a step back, take a deep breath, and focus on what we have instead of what we are missing. That does not mean your worries are invalid or that your stressful situation is not actually a challenging one.  We all need to learn how to handle the stresses of our lives in a positive way to prevent long-term effects on our bodies.

Continued or chronic stress can wreak havoc on our bodies. When we encounter a stressful situation, our body triggers a “fight or flight” response and releases adrenaline and cortisol throughout the body. This can lead to headaches, insomnia, heartburn, rapid breathing, increased risk of a heart attack, pounding heart, depression, weakened immune system, high blood sugar, high blood pressure, digestive issues, muscle tightness, as well as reproductive issues.

Stress in relation to gut health is not all in our heads. Our brain and gut are interwoven and affects one another. Not only can stress affect our hormones, but it can affect the microbiome of our intestines. All of this can lead to energy being held in our guts and causing extra weight gain in our midsections. 

Tips for Dealing with Stress Naturally: 

1. Take a deep breath for a few minutes. Focus on your breathing and count in for 5-10 seconds and out for the same length of time. Repeat this for a few minutes until you feel your body relaxing.
2. Meditation and prayer. Spend 5-10 minutes a day, or longer if you wish, meditating in a quiet space. Give yourself time to be present.
3. Exercise or do yoga. Staying active in a constructive way helps your body release endorphins and acts as a natural mood-enhancer. Many people practice yoga for the mind-body balance as you are focused on your movements and breath. You are encouraged to release your stresses from the outside world.
4. Eating a well-balanced, nutrient-dense diet. Foods high in B vitamins, calcium, magnesium, protein, healthy fats and omega-3 fatty acids are all important to integrate into your daily diets.
5. Disconnect. Spend time away from cell phones and internet. Make a point of turn electronics off before sleep and wind down. This helps promote a better sleep environment, which in turn can help reduce any insomnia related issues you may have.
6. Separate your work from your bedroom. This separation of space allows your brain to recognize your room is your haven away from the world and as such will shut down easier if it not dwelling on the work call you had earlier in your room.
7. Essential oils are gaining popularity however, they have been around for a very long time. Simply inhaling specific scents can better your mood, reduce anxiety, and assist in concentration. You can also diffuse soothing scents for a length of time to help with the relaxation process. Scents to consider using for stress and anxiety include lavender, vetiver, ylang-ylang, bergamot, and chamomile.
8. Sleep! Getting enough sleep is crucial to rest your mind and body. Sleep helps your body repair and rebalance from the day you’ve had, as well as prepare for the day ahead. By not allowing this recharge period, your body is fighting itself for its energy sources.
9. Check with your doctor. Make sure your hormone and vitamin levels are within normal limits.  If not, determine the best ways to get things back in proper working order. This can mean diet or supplementation. Talk with your provider to see what would be the most benefit for your situation.
10. Journal. Writing out your stressors, or simply writing why you are grateful, can help reprogram your mindset. By focusing on the good in your life, you learn to change your perspective on situations that can negatively impact your life. If you are the type of person who needs to write out the stresses, so you can go back and see how things improved. Or focus on the positive and keep your mind in check to see the good of your day. There are 1440 minutes in a day, don’t let a bad 10 minutes ruin your whole outlook on the day.

What do you do to reduce stress in your life?

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