Stress Management
How stress hits you from every angle and the toolkit to fight back
Impact on You
Mental
Impaired memory/concentration, indecisiveness, negative/worst case scenario thinking, inability to problem solve, unadaptability
Emotional
Anxiety, irritability, mood swings, outbursts, feelings of helplessness, numbness
Physical
Headaches, muscle tightness (neck/shoulders), fatigue & insomnia, digestive issues, risk of heart disease & high blood pressure
Physiological
Sympathetic nervous system activation, increased heart rate & blood pressure, shallow breathing, suppressed immune system
Chemical
Elevated cortisol and blood glucose, increased adrenaline, decreased serotonin/dopamine, inflammation
How to Manage
Breathing
- Box breathing (4-4-4-4 inhale-hold-exhale-hold)
- 4-7-8 breathing (inhale 4, hold 7, exhale 8)
- Diaphragmatic (belly) breathing
Mindfulness
- Meditation — start with an app like Headspace or Calm
- Focus on being present: body scan, taste your food, feel the wind on your skin
Cognitive Reframing
- Ask yourself what will happen if a worst-case scenario occurs. What will you do to remedy? Will life go on?
- Ask yourself what you would recommend a friend do to improve things if they were experiencing the stressful situation you are in
Digital Detox
- Put the screen away
- Go outside — stand in the grass, breathe the fresh air, look at nature around you, take a walk
Physical
- Exercise
- Heat — sauna/steam
- Ice — bath/cryo
- Sleep — prioritize getting enough
Nutrition
- Cut out the sugar and processed foods
- Eat organic
- Eat pasture raised
- Hydrate
- Reduce stimulants and depressants
- Supplement
Therapy
Reach out to professionals for many options
Relationships
Prioritize relationships that serve you. Life is short, dump negative/stress inducing relationships.
Mindset of the Week
Make a life improvement. The best time to start was yesterday. The second best time is right now!