Stress is a natural response, instinctual, and is meant to facilitate self- preservation and survival.
For example, imagine you are being chased by a bear who intends to maul you. The stress response is incredibly beneficial! Blood is shunted away from your gut towards your extremities. Your heart rate and respiratory rate increase, and you are prepared to use every ounce of your energy to run away and escape to live another day.
Unfortunately, our body cannot determine the difference between survival stress, mental and emotional stress.
Those looming deadlines, relationship or financial stressors, and being cut off in traffic all elicit the same stress response. Unfortunately for us, this results in a chronic level of stress which inhibits digestion, contributes to weight gain and hormonal imbalance, and is a key risk factor for elevated risk of lifestyle disease (heart attack, stroke, leaky gut, irritable bowel, and diabetes).
The good news is stress can be managed by a few lifestyle changes, and over time chronic stress levels can be lowered with a variety of stress management tools.
- JUST BREATHE:
- 5 – 7 – 5 Breath:
Inhale through your nose for count of 5
Hold breath for count of 7
Exhale through your mouth for count of 5
**repeat 3-4 cycles**
**relax your shoulders, shake it out after**
- GREAT before meals (go from fight/flight to rest/digest) or anytime you are feeling *STRESSED*
- HELP SOMEONE:
- Helping others naturally releases stress
- Can be as simple as holding a door open, smiling
- PRACTICE GRATITUDE:
- Start with what you are most grateful for right now
- Journal or speak as many gratitudes as possible in a given time (1, 3, 5, or 10 minutes)
- MOVEMENT:
- Calf raises, sit to stand, backward shoulder rolls
- Movement breaks in your day (Break state)
- MINDFULNESS:
- Find time in your day to be FULLY Present
- Can look like meditation, prayer, or simply being still and finding joy in the moment
