I'm Stressed!
7 Things You Must Do to Keep Your Cool
Did you know?
Several studies have shown up to 50% loss of performance in cognitive tests performed by stress sufferers. Stress contributes to heart disease, high blood pressure, ulcers, diabetes, and headaches. Stress management has reduced heart attack risk up to 75% in people with heart disease.
What’s a person gotta do?
1. Eat A Diet That Fuels Energy: Aim to eat so that your blood sugar is balanced which keeps your energy and mood stable. Hypoglycemia occurs when you have low blood sugar, which aggravates a stressful situation. Walk through this checklist and check the boxes to remind you of little changes you could be making:
I need to remember to not go more than 3-4 hours without eating something
I should eat some protein with every meal. Protein sources include: nuts & seeds, nut butters, meats and fish.
I shouldn’t snack on simple carbohydrates. Poor food choices such as sugary snacks, muffins, breads, scones, etc. cause hypoglycemia later.
I need healthier snacks: fruit with almond butter, organic yogurt, a handful of trailmix, vegetable sticks in hummus.
I need to eat an energy promoting lunch. Notice your energy after a lunch of vegetables or salad, and some lean protein. You will have much more energy than a lunch of heavy greasy food.
I could opt for green tea over coffee. Green tea has cancer fighting epigallocatechin gallate. Coffee can swing your body into hypoglycemia 3-4 hours later. Also keep your body hydrated with water to help reduce muscle tension and keep your mind sharp.
I shouldn’t starve all day and eat a huge dinner. The next day will be much more exhausting.
Don’t eat sugary breakfasts. If you do you will be more likely to eat more sugary calories throughout the day and thus further causing blood sugar swings.
2. Laughter and inspiration: If laughter is the best medicine and inspiration is the fuel that drives us forward, why not surround yourself with both of these. Have a daily joke, inspirational quote, poem, or verse sent to your email. Look at it throughout the day.
In the momentary break given by laughter and inspiration the mind often reverts back to the question, “what is really important?” This immediately puts life in perspective and gives you the motivating force of purpose. Purpose is what keeps you going and reminds you not to sweat the small stuff.
3. Essential Oils: Different scents have different physiological effects on the body. Try putting a diffuser in your office or on your desk. Pick citrus scents or mint for a pick me up. Try lavender to relax. Rosemary is an herb to promote circulation in the brain and help with memory.
You can even massage the oil into the back of the neck, base of skull, and around the temples to help get rid of tension headaches. Ask the retailer about which oil is safe to put on the skin because some of the oils can irritate sensitive skin.
4. Melt with Progressive Muscle Relaxation: This allows you to relax your entire body.
Start at your head. Tense your facial muscles by clenching your teeth and furrowing your brow. Hold the tension for five to 10 seconds, and then release it. Next, tense your shoulder muscles by shrugging them and tucking in your chin. Hold the tension for five to 10 seconds, then release. Next, tense your arm muscles by making fists. Hold the tension for five to 10 seconds, then release. Continue to tighten and release each group of muscles in your body until you have worked all the way down to your toes. Picture the tension evaporating as you release each muscle. Focus on the warmth and heaviness of the body parts as they relax.
5. Fullbody Power Recharge:
This exercise will recharge your battery and refocus the mind.
Sit up straight, shoulders relaxed and rolled back. Take 3 deep breaths in and out through the nose. Focus on letting them go deep to the bottom of your lungs and breathing out forcefully.
With same posture do rapid eye movements to help get the pathways in your brain synchronized and activated. Move your eyes in these directions 5-10 times in each axis: up-down, right-left, upper right -lower left, upper left-lower right, full circles both ways.
To get circulation to your head and relieve tension; rub circles around eyes and eyebrows with the backside of your thumbs. Do the same down the bridge of nose onto cheeks. Next, rub your knuckles from your temples, along the side of the head, to the base of the skull. Then slightly tilt head back and rub your knuckles into the base of the skull where it connects to the neck. Do all of these 5 times.
Stand up. Take 3 deep breathes. Shake hands vigorously for 30 sec. Then keep feet planted shoulder width apart and twist your torso back and forth allowing your arms to swing with the twist. Do this gently 10 times. Next, with your knees together, bend and straighten your knees. Then, with knees still together and bent, move your knees side to side and in circles. Do these 5 times each.
End with 3 deep breathes. This should take no more than 5 minutes and should be done several times throughout the day.
6. An Added Boost: Herbal remedies are powerful allies to reduce stress.
To highlight a few:
Rhodiola rosea has been shown in studies to relieve fatigue, irritability, headaches, sleep disturbances and increase attention span, memory, and work productivity.
Dose: 100mg 3xday
Eleutherococcus has improved the performance and stamina of athletes, rescue workers. Helps to reduce incidence of infection. One study dosed Eleuthero for 30days and saw a 40% reduction in the number of lost work days over the next year.
Dose: 1-4grams daily
There are many other herbs that can help with stress, anxiety, and depression. Consult with a Naturopathic Doctor about special herbs for you.
7. Exercise
Numerous studies show that exercise can reduce stress. For maximum effect, try an aerobic exercise (such as running, swimming or brisk walking) for 20 minutes or more. If you can't do that, even a 10-minute walk can help. Yoga and non-aerobic movement such as stretching can reduce stress by inducing a calmer, meditative state.
There are many other relaxation techniques such as; managing time, not overextending yourself, resisting the urge to procrastinate, meditation, and visualization. Seek professional help if you have tried numerous stress-reduction techniques but continue to feel overly stressed.
Ask about:
How to improve you ability to cope with stress
How to better handle conflicts, manage anger and communicate with others
Understanding how hidden beliefs and expectations of ourselves others can change our outlook on life and help deal with stress.
Naturopathic physicians are licensed and experienced in counseling, herbal remedies, acupuncture, and a variety of other techniques to help with your health. They can help you customize a plan for your needs. If any of this has peaked your curiosity please contact us.
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