3 Strategies to Reduce Your Stress and Heal Your Life

 

Did you know that nearly 90% of visits to the doctor can be linked back to stress? Whether increased stress is causing you to sleep poorly, crave sugar, hold physical tension in your body or think anxious thoughts, these are all damaging to your mind, body and overall health. When you manage your stress effectively, you are taking powerful control over your overall health and wellness.

So, if you are even more stressed about the negative impact of your stress on your health, take a deep breath! There are many ways you can begin to take control of your stress today. I will cover three powerful ways to help you begin to manage your stress more effectively.

The stress response, increased cortisol and adrenaline rushing through your system, is super necessary for your survival. However, when it is being stimulated excessively and so many things seems to potentially increase your stress levels, you are setting yourself up for poor health in mind and body. The body does not know the difference between an actual stressor and a perceived stressor—meaning one that is happening only in your mind.

When you are worrying, living in fear or having anxious anticipation thoughts, you are causing the same response in your body as if they were actually happening. This is not good! You want to live in a space of rest and digest mode. The number one way to help the body transition from fight or flight to rest and digest is the breath. The breath is the first strategy on the list, and if it is the only one you read, you can impact your health for the better just by this one strategy! When you change the quality of your breath, you change the quality of your life. 

1. Breathe

When you are breathing properly, you create improved health by calming your nervous system. A full, diaphragmatic breath oxygenates the blood, reduces cortisol and adrenaline levels and brings you out of your head and into the present moment.  

Try this, place one hand on your abdomen and one hand on your chest. Notice which hand is moving as you breathe. Now, begin to direct your breath to expand your abdomen as you inhale and draw the navel in towards your spine as you exhale. Begin to slow down your breath. Breathe in through your nose and out through your nose. This is how we are meant to breathe. If you find you are not breathing in this manner, don’t stress! Just take a hold of your breath, expand your abdomen as you inhale and draw your navel in towards your spine. The breath is completely free and always available to return to anytime you need it. 

2. Relax Your Body

What happens to your body when you are feeling overwhelmed, anxious or when you are lost in your thoughts? You may be carrying tension unconsciously in your body. When you are thinking about a perceived stressor, such as, “I’m running late” you will most likely tense up your body. Everyone has “hot spots,” places where we tend to carry tension the most. For me, I clench my jaw and tighten up through my neck and shoulders. I’ve had TMJ in the past and chronic neck pain. Learning to relax my body has created all the difference.

Relaxing your body goes beyond just laying down or sitting in front of the TV. When you learn to relax your muscles, you are releasing pent up emotional and physical tension held within your body. I am a yoga-person and I wholeheartedly recommend trying yoga as a way to learn to deeply relax your body. If yoga’s not for you, that’s ok! There are many guided relaxations that you can try without knowing downward dog (check out this 5 minute guided relaxation) . It is helpful to have a daily plan to pick three times during the day that you will scan your body in your mind’s eye and notice if you are holding tension anywhere you don’t need to be. If there is tension, try not to judge yourself, just relax the muscles and let any tension go. 

3. Learn to Let Go of Thoughts

If thoughts are one of the primary triggers of the stress response, learning to manage your mind is one of the most powerful tools you have to manage your stress. This is an element that may seem simple, but it is definitely not easy. Being able to let go of a thought that is causing physical and emotional tension is incredibly empowering. It begins with the understanding that thoughts are just that: thoughts. They are not the truth, thoughts come and they go. It is the nature of the mind to constantly chatter.

If you find you are stuck on a thought, you can ask yourself, “is this thought true?” “Is this thought useful?” If the answer to either of these questions is NO, it will be freeing to let the thought go. If you can’t seem to let a fear-based thought go despite knowing that it is not true and that it is definitely not useful, you can examine why it is there at all. You can ask yourself, “why am I having this thought?” “What is having this thought doing to me?” “How would I feel without this thought in my mind?” When you examine your thoughts in this way, you can engage with your logical thinking. Once you are able to let the thought go, relax your body and bring your focus to your breath.

When you use these strategies together, you can significantly impact your experience of stress. Stress is inevitable, it is how you manage it that makes all the difference. Try integrating these three powerful strategies to reduce your stress today!

5 Natural Ways to Stay Healthy Through Cold and Flu Season

Cold and flu season has arrived. With every sneeze, cough and sniffle I hear, I hold my breath, cringe a little, and hope I didn’t breathe in any germs. Then I remind myself that I work hard to remain healthy with several natural health remedies. There are many ways help maintain good health and wellness throughout this season and I thought I’d share my favorites with you here.

Adding these natural elements to stay healthy are best alongside general wellness practices that keep your body and mind in a state of good health and balance. These wellness practices include getting enough rest, exercising, self-care, balanced nutrition and relaxation. Of course, it’s ideal to wash your hands regularly throughout this season too!

When you offer yourself these wellness practices in conjunction with added natural health elements, you can increase your chances of remaining healthy all season long. Keeping your immune system in top notch condition and getting rid of viruses and bacteria that cause the illnesses in the first place will surely help you survive this season! These are all suggestions, listen to your own body and you may choose to talk with your healthcare provider before implementing any of these options.

1. Garlic

Garlic is simple to integrate, inexpensive and can be a game-changer when it comes to staying healthy. It has both antiviral and antibacterial properties along with a host of nutrients to help keep you vital and healthy. Add fresh chopped garlic to soups, stir frys, salsas and guacamoles. You can also add fresh garlic to salad dressings and marinades. It tastes delicious raw and cooked!

If you feel like you may be catching a cold or if you have been exposed to someone who has a cold, you can crush and finely chop a clove of garlic, mix it with a dash of lemon or lime juice and some filtered warm water and drink it down! This will help rid your body of the illness more quickly and fight off any other germy contenders.

2. Amp Up Your Intake of Colorful Fruits and Vegetables

The colors in fruits and vegetables contain amazing nutrients that help keep your body and your mind functioning in optimal condition. If you increase your current vegetable and fruit intake by one to three servings per day, you can increase the likelihood of staying healthy throughout this season. Adding fruits and veggies also helps to increase your energy and improve your digestion.

The next time you go grocery shopping, start in the produce section and aim to get a full load of colorful fruits and veggies in your basket—try to represent the entire rainbow! Be sure to have a plan for how you will use them—you don’t want to waste any! 

3. Zinc Lozenges

I love zinc lozenges. If I have even a slight twinge of a sore throat or sniffle, or if I have been around someone who does, I immediately start pounding the zinc. (My favorites are Quantum Health Zinc Elderberry Lozenges). Studies have shown that taking zinc lozenges at the start of a cold can reduce the duration and lessen the severity of the symptoms. Keep them stocked in your at home farmacy all throughout this season.

4. Essential oils

I love my aromatherapy diffuser. Not only does it help keep my living space all zen and fresh smelling, the essential oils have amazing therapeutic properties. During this season, choose oils that have antiviral, antifungal and antibacterial properties to help reduce the spread of germs in your home while enjoying the pleasant aromas. It’s best to use an aromatherapy diffuser that you use with water and add a few drops of a blend of oils to freshen and cleanse your air.  

The list of essential oils that are known to help keep germs at bay is quite long. Here is a short list: oregano, thyme, frankincense, sweet orange, eucalyptus, rosemary, tea tree, clove, sandalwood and lemongrass—just to name a few! You can create your own blend of those that smell pleasant to you.  

Two of my favorite blends that I think smell amazing and help to keep my air clean and healthy are: 1. rosemary, sandalwood and frankincense and 2. lemongrass, tea tree and clove. Try diffusing essential oils this season for your health and also for your overall wellbeing! You might also enjoy adding essential oils to a bath or steam them and directly breathe them in! Ahhhh….

5. Apple Cider Vinegar

Oh apple cider vinegar, what would I do without you? The list of possible uses for apple cider vinegar is super long—from aiding digestion to reducing nasal congestion—it is an absolute staple in my home farmacy! One of the benefits specific to cold and flu season is that it has powerful healing properties and it can kill off pathogens like bacteria.

You can make an apple cider vinegar drink by diluting 2 tablespoons with about 6 ounces filtered water and about a ½ teaspoon of raw honey. Drink it down to help ease a sore throat or to help prevent catching a bug and to help you stay healthy!  

Another use is a homemade disinfectant made with a tablespoon of apple cider vinegar with 4 ounces water and a drop or two of an essential oil. Use this mixture to disinfect shared surfaces like countertops and doorknobs if someone else in your home is ill. There are many other beneficial uses for apple cider vinegar, I highly recommend it!

Try these five natural ways to help keep yourself healthy this cold and flu season or to help shorten the duration of an illness if you end up catching one. Even if you choose just one to try along with your general wellness practices, you can impact your health for the better today!

3 Strategies to Increase Inner Strength and Motivation

You know when you are super excited about the possibility of a life change? You fantasize about this better version of yourself in your daydreams. You know you want this change to happen whether it is exercising more, eating healthier, doing more relaxation or meditating regularly-- or anything else you say and believe you want to do! You may start out with a ton of energy and enthusiasm! You’ve purchased a new exercise apparatus, cooking apparatus, meditation cushion, you feel set to make it happen…until…

One day the motivation is just zapped, it’s gone. Whether it’s when you are about to start moving forward towards this change or you’ve already begun making some progress and then suddenly you can’t seem to find the same energy you just had two weeks ago. Haven’t we all been there? What happens? Why does motivation go away?

I know for me it’s a negative space in my mind that tells me super mean things that zap my energy and motivation by appealing to my inner critic. These mean thoughts might be something like: “Why bother? What’s the point? You’ll never really stick with this because you never stick with anything.”  If this mean approach doesn’t work, my mind takes on a different tone…enter the self-saboteur…

The self-sabotage mode thoughts are more sneaky, they make it look like they are looking out for me and using my own words against me—they say things like, “You are too tired today.” “You deserve a rest day.” ”You will do ____________ later because you really should ______________ right now.” “You need some self-care time.” Any of these sound familiar? You are not alone!

In my personal wellness journey, my current goal is to sweat more. When given the option between walking and jogging, I usually choose to take a walk. When given the option between a power yoga class and a restorative yoga class, I tend to choose restorative yoga. There is absolutely nothing wrong with walking and restorative yoga--they are wonderful sources of moving the body in a positive way. But they don’t cause me to break a sweat and my goal is to sweat for at least 30 minutes, 3-5 times per week!

I have allowed myself to ease into it slowly so I don’t shock my body and cause an injury. I have experienced the benefits--like feeling healthier, stronger, and less stressed. Then one day--it showed up—you know that part of yourself that works super hard to sabotage your progress. I call this part of myself the Deal Maker. It always has a deal, and it is super convincing.

My internal Deal Maker works super hard to get me off track! The thing is, when I fall for it and think I will take this great deal (exercise later today, exercise longer tomorrow…) with the Deal Maker, there is always another deal…

This is where developing the internal voice of your Inner Strength is absolutely essential for motivation. You need to have convincing comebacks prepared for your Deal Maker. Knowing what your Deal Maker looks and sounds like is key. Knowing what helps to get you out of your funk—or your Deal Maker thinking--will help you move through and past your resistance to change so you can continue to show up for yourself, your goals and your life consistently. 

Here are 3 useful strategies to help you increase your Inner Strength. These strategies will help you build motivation, get you out of a funk, reassess your goals and get you back into consistent action mode! 

1.    Set a Specific, Doable and Desirable Goal with Action Steps

When you set a goal, you want it to be something specific, meaning measurable. You want it to be something that is doable within your daily life so you can make it happen. You want it to be desirable, you have to actually WANT to achieve the goal. The action steps are the little steps you take that move you in the direction of your goals. These steps are necessary to the process of creating the change you desire and to remaining motivated. They can also be simplified so that you don’t feel overwhelmed.

2.    Have A Comeback Prepared!

Having a specific comeback prepared for your Deal Maker will allow you to be armed and ready when it strikes! If your Deal Maker often uses the excuse, you DESERVE _________________, because ___________________. These deserving statements can be quite convincing and send you into a space of not following through on an action step- guised as “self-care.” This will inevitably be discouraging because you will not make progress if you do not follow through with your action steps. In order to stop these inner negotiations, you need to have a phrase or comeback prepared! Something like, “I DESERVE to reach my goals,” “I DESERVE to feel healthy,” “I DESERVE to feel successful.” When you have these prepared you are more likely to tap into your Inner Strength which will create the progress you truly desire.

3.    Make Decisions Based on How You Want to Feel

How do you want to feel? Motivated? Strong? Confident? Healthy? When you make choices that align with how you want to feel, you are more likely to follow the action steps you’ve created to reach your goals. Action creates positive feelings, action alleviates fear, action makes change happen! If you want to feel healthy, you have to actively choose to make healthy choices. If you want to feel strong, you have to choose to access your Inner Strength. Try setting an intention each morning. Ask yourself, “How do I want to feel today?” and let your actions, choices and decisions be based on this specific feeling. Notice the impact on your choices throughout the day.

These three strategies, when implemented together consistently is how you can make change happen. These three strategies will help you remain motivated and deal with any inner negativity that may arise, your inner saboteur, your inner fears. Action is the cure for fear. When you take consistent action, you will reach your goals. 

Try these three ways to increase your Inner Strength and let me know how they work for you!