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  • Writer's pictureAllyssa Rose

Stress Management

Updated: Apr 8

Let's talk about Stress... we all have it, we talk about being stressed out on a daily basis- but what is stress really? and how can we learn stress management skills so that stress is no longer a factor into our overall health?

stressed

Lets start with what is stress? In simple terms it is an experience that happens in the body when the demand outweighs ours supply. Our body activates the Sympathetic nervous system (which is the "fight or flight response" and releases hormones into the body (such as cortisol and adrenaline).

In response to these hormones we may experience an elevated heart rate, a rise in our blood pressure, and perhaps a shortness in the breath and if we do not learn to manage and deal with the stress it can all lead long-term health issues such as premature cellular aging, poor memory, increases the risk of diabetes, weaken immune system- making us vulnerable to infection and diseases the list goes on.


However I have some good news- if we can learn to have a healthy relationship with our stress and deal with it in a safe and effective way we do not need to become a slaves to it and its overall negative impact on our health.

One thing I have learned and I hang onto every word is we spend to much time worrying about the "what if" or "what happened" then being in the moment and living life. The truth is we cannot control what happens to us but we can control how we respond to it and how we react in turn making it better or worse depending on which avenue we take. These are our automatic responses to our stress.


So how do we deal with this? Becoming more mindful of our stress or our situation and how we deal with our stress is how we begin. When you are stressed out sit back and evaluate what is happening- how are you feeling? what are you feeling? is your heartrate elevated? is your memory hazy? are you noticing fluctuation in the breath? what is causing you to feel like this? start to investigate with is causing this to happen- write it down! Learn what triggers you and pushes you into this feeling. Now learn how you respond. How are you cooping with these feelings? are you letting them run you down? or are you managing them in a way that no longer effects how you feel? Being more mindful of stress is truly the key to learning to deal with it and overcome these negative feelings.

There are also other ways we can help prevent build up of stress in our day to day but keeping our cortisol (stress hormone) levels lower and our serotonin, dopamine and endorphins (happy hormones) higher.


Find ways to decompress- in todays busy day to day life we need to set aside some time for ourselves, find something that make you happy and make time for it. It is really that simple- and if your like- well I don't have time for that- then simply make the time- you are important, your health is important and if you don't take care of yourself, your not going to be around for those busy day to days to be around to take care of your children or husbands- MAKE THE TIME. It will improve your mood, reduce conflict, reduce tension- trust me it is a game changer.


Here are some suggestions to help decompress, mange stress and overall live happier:

daily planner
Re-visit your schedule

Delegate or remove unnecessary tasks- after you evaluate your priorities (and set time aside for you)- is there anything you can remove or give to someone else to help complete a certain task. Maybe its as simple as moving your schedule around- try mixing it up, put away distractions so you can complete tasks in a certain time frame.


Reduce and remove conflict- Don't allow any conflicts with other effect your emotions or make you feel upset. Be open to how you feel but avoid placing blame onto others. state your problems with "I feel" or remove yourself from the equation. Evaluate the situation and deal with it- don't hang onto feeling that will effect your mood over a certain period of time.


friends
Laugh and have fun

Connect with friends and family- Sometimes having someone to talk to can be very helpful. Having a good conversation whether it be long or short can make all the difference in how we are feeling. I am also a big believer in the 60 second hug theory- by hugging a friend or a family member for 60 seconds this can help boost oxytocin and dopamine (happy hormones) and transfer your positive energy onto another. Now this is a theory but for me... works every time.


Yoga- This is obvious as a yogi I believe in the power of yoga in its fullest and truest form. but if you don't

yoga
Flow it out

believe me... In 2013 a study published in the Journal of Physical Activity and Health found that doing 20 minutes of yoga not only proved yoga as a stress buster with sustainable benefits for the mind but also leads to better cognitive functioning, especially in our ability to focus, and process information. Yoga is for everybody and I really believe everybody should have their time on the mat to really decompress and rejuvenate the mind body and soul.



nature walk
Get into nature

Going for a Walk- sounds simple right? It really is. Going for a walk for at least 20-30 minutes a day has shown overtime to lower diabetes, high blood pressure, lower cholesterol, and so many other diseases by just simply walking. Not to mention is will improve your mood and improve your over all state of mind. Very therapeutic.


There are so many wonderful things we can do to help manage our stress and live a more fulfilled happier life. The above are just the tip of the ice burg for me when helping to manage day to day stressors, but once you start it becomes habit, it becomes a lifestyle and you begin to do these things without even realizing your keeping your stress to a minimum. You body will thank you in the long run.


I really hope this was helpful, if you have an questions or need to reach out or maybe want to give yoga a try or learn more on mindfulness- Connect with me on Instagram or Facebook. I would love to hear from you.


I wish you a beautiful rest of your day-

Love & Gratitude

Allyssa Rose














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