Stress is part of our human experience. It is impossible to live in a stress free world, but bringing awareness to it and approaching it holistically can be the key to shifting how it affects us. In this process we can create intentional actions and mindful routines to help our bodies be able to handle and deal with stress when it comes our way. Let’s try using this analogy of a football player, the daily practice, nutrition and mindset that they have daily has a huge impact on how they play the game. If we think of stress as “the game” we want to go into it prepared and ready. So, let’s talk about these 7 techniques that support our mind and body to handle stress.
1) Start with Mindfulness & Awareness
In the busyness of life stressors can just feel normal and they can begin to pile on. So we want to first bring awareness to them. Taking a moment to write them down can show patterns and trigger. Once you have named what is causing the stress you can create solutions.
Pro tip: Next time you are feeling overwhelmed or stressed, grab a pen and paper and do a brain dump journal- where you basically empty your thoughts on a piece of paper. Let yourself just write everything that you are thinking and feeling down. Write until there is nothing less. Then review what you wrote. There may be some things that you weren’t consciously aware of. This can be a very insightful activity.
2) Check in with your thoughts
We have anywhere from 6,000-60,000 thoughts a day. Isn’t that amazing! There are many reports that up to 80-90% of the thoughts happening inside our brains are negative. Doing the math, that is a lot of negativity being pelted at us all day long from the voice that we hear the most. And when we think negatively we are causing negative feelings to arise.
Pro tip: Give us much energy to what can and is going right in your life. This energy shift
- when the worst case scenario plays out in your mind, let it be a cue to allow the best case scenario also play out
- ask- what if this goes right
- check in with yourself each night and write out 3 wins you have had that day
- write out compliments that you get & put them where you can see them
3) Move your body daily
Physical activity is a very affective way to release tension and boost mood. Movement can help move stress hormones through our body and boost endorphins, which is our natural mood enhancer. Find something you enjoy, you do not have to move your body in a way that you hate. That is actually something that can do the opposite. So, lean into things you love. There are so many options!
- Yoga
- Dancing
- Hiking
- Walking
- Zumba
- Lifting weights
Pro Tip: Combine moving your body with nature for an extra boost!
4) Fuel your body with balanced nutrition
What we eat greatly impacts how we feel. When stress is high, it is tempting to reach for sugary and processed foods or extra caffeine or alcohol, but these only create a larger crash and increased stress. Aim for balanced whole foods to help support yourself with nutrition.
Pro tip: Consider incorporating foods rich in Omega 3 fatty acid like salmon, chia seeds, and walnuts which can support brain health!
5) Prioritize restorative sleep
Stress and sleep are closely intertwined. When we are stressed, sleep can be challenging and when we aren’t sleeping well stress is harder to manage. To set yourself up for a better sleep routine give yourself a gift of a relaxing evening routine. Dim the lights, put away the screens an hour before bed and do something relaxing like reading or light stretches.
Pro tip: If you find your mind racing at night, keep a notebook by your bed. Jotting it down can be a simple way to clear your mind.
6) Reach out to others
Stress can feel isolating, share your thoughts with a friend. It can also help to get another perspective or other ideas if you are open to that. Talking with someone who cares about you and is supportive can be just what you need to bring a sense of calm and understanding.
Pro tip: Pair a stress relieving session with a walk and get in some extra steps!
7) Practice relaxation and play
Taking time for activities that you enjoy is very beneficial to helping deal with stress. Many times when we are under a lot of stress those types of things get set aside. Being intentional about having some fun is important. Even just short periods of activities that you enjoy can add up to big results. Maybe it is painting, listening to music, gardening, spending time in nature, coloring- find something that brings you joy and make it a habit.
Pro tip: Create a “fun” playlist with songs that bring a smile to your face. Play it on your way to work or pop in some ear buds and listen to it when you need a pick me up during the day.
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D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.
