Combating stress, it really is a fight. It is a fight that you will be in for your entire life BUT...don't worry, the fight gets easier.
Let me explain what I mean by that. Unmanaged stress is like going to a city that doesn't have any stop lights or signs. Total disarray. Now imagine that you are responsible for placing stop lights and signs in this city so that it runs smoothly. You get to know the town and one intersection at a time you decide what type of traffic management is required. You place one light, observe how it impacts the flow of traffic, and on you go to the next. Eventually, you will have placed the perfect amount of signs and lights that the town is organized, and the traffic is running smoothly. Now all you have to do is maintain it. That means that when a light breaks unexpectedly, or a stop sign is knocked down, you have the time and energy to fix it before it negatively affects the rest of the city.
This is exactly like unmanaged stress. It is completely overwhelming . However, when you commit to the fight against stress, you will start to implement one strategy at a time. Just like adding one stop light at a time. You will observe and see how you respond to that strategy. You will either take that strategy out because it doesn’t work for you or, you will keep it and continue to depend on it. One strategy at a time you will reduce your stress and improve your stress management skills. Once you have implemented the right strategies that work for you, all you will have left is maintenance.
Maintenance will be continuing to use these strategies to manage stress. This means that when a BIG stressor comes your way, your body will be able to handle that influx of cortisol, and you will have a tool kit of stress management techniques to prevent it from negatively impacting the rest of your body.
It may take you a while to get to the maintenance stage. You will have to do some trial and error, but it does get easier.
I am going to give you a variety of stress management tools. Some of them will require no trial and error. They are simply tips that will improve your body’s ability to handle stress and reduce your cortisol levels. Others will require trial and error, but it will be worth it when you find the right one for you.
Stress management tips that are a must:
(more coming next month)
Exercise:
Exercising is like a test run for the brain. Think about when you were a kid in school, remember how we used to do fire drills. Those practice runs allowed us to be very efficient when a fire actually occurred. Think of exercise as a fire drill. All of the systems involved in the stress response are working together to handle the stress of exercise. But we know that this stress is temporary and in our control. So when we are faced with an actual stress, our body knows exactly what it needs to do to deal with this stressor.
This improved stress response is not only so that we don’t feel so overwhelmed when we are faced with a stressor. But is it also so that our body doesn’t get flooded with stress chemicals that are incredibly destructive to our health, like cortisol.
Another benefit of exercise is that when faced with a stressor, exercise can actually trick our body into thinking that we have reached a “conclusion”. As if we ran or fought off the stressor. That brings an end to the stress response.
The last benefit of exercise when it comes to stress is that exercise allows you to prioritize better, block out distractions, improve concentration and increase productivity. So if you are feeling stressed and don’t think you have time to exercise. EXERCISE! You will actually get more done in the long run.
Eat clean and healthy:
- the foods you eat can actually cause stress and impair your ability to handle stress.
Reduce your caffeine intake:
- caffeine actually causes the release of stress hormones.
Consider trying these stress management techniques:
Support your digestive system:
Other body systems become compromised due to high stress, especially your digestive system. Start by following the steps outlined in our article “back to the basics: how to eat properly”.
Drink Siberian ginseng, licorice, or schizandra tea:
In cases of high stress, these teas are helpful in rebuilding the adrenal glands, which are the glands that excrete cortisol.
Eat Brazil nuts:
They are high in selenium which supports adrenal health. (Get 10% off Ayoub's brazil nuts with the discount code NWMEG, find the link under Discounts)
Drink chamomile tea:
It calms your system and lets your adrenal glands rest.
Supplements:
In cases of high stress, vitamin/nutrient supplements are recommended for temporary use to provide your body extra support to get back to a state of wellness. Check in with Meg if you think you may need supplements for extra support.
Start saying NO!
Saying no to others is saying yes to yourself. If you have high stress you need to start putting yourself first. You can't help others if you are not well yourself.
Ask for help:
When your stressors are building too high, don’t just deal with it, ask for help. You don't have to do this alone. Start delegating.
Lay on your back with your feet over your head:
- This position stimulates the parasympathetic nervous system (rest and digest)
If you are thinking “wow this is a lot”. Stop it! You know what is hard?
Insomnia
Cognitive ailments
Moodiness
Illness
Chronic health conditions such as: cancer, hypertension, heart disease, diabetes
Unrest
Deterioration of your bones and muscle
Depression
Anxiety
Obesity
I would choose trying these stress management techniques a millions times over. With the alternative being having to deal with this long list of conditions that high stress is connected with.
You’ve got this!
More management tips coming next month.
Yoga, meditation, breathing techniques and more.
Sources:
American Psychological Association. (March 4, 2020). “Working out boosts brain health.” https://www.apa.org/topics/exercise-fitness/stress
Mayo Clinic Staff. (April 2020). “Meditation: A Fast and Simple Way To Reduce Stress”. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Cohan, J. (May 8, 2012). “6 Ways Exercise makes You Smarter”. https://www.forbes.com/sites/jennifercohen/2012/05/08/6-ways-exercise-makes-you-smarter/?sh=7fc07fc6305d
Talbott. S. (2007). The Cortisol Connection. Hunter House Inc
If you have any questions or concerns about the content, you will have an opportunity to ask questions this month during one of the two video chats. Otherwise, please feel free to comment on the chat board, the coinciding Instagram post or contact me directly via email or Instagram.