According to the overall health and happiness coach, how to relieve stress

Do you know those days when it looks like the toast always puts the avocado face down? You reset your ponytail and move on, and then prosper! The other one hits the ground.I recently had one Those ones day. All three of my children are late. Of course, they are located on both sides of the town. The traffic that day was more about braking than throttle. So I missed the ballet class I stayed in my “no refund, no excuses” studio for the whole period. When I got back in the car and cursed inside (okay, outward), my tire burst, causing a commotion on the highway, and finally I got stuck on the side of the road with a flat-without my phone charger. In other words: avocado. everywhere. When I finally return to my home, instead of thinking about how to relieve stress by Bring it to the mat or Grounded Have a drink in the backyard Natural calm, I did what many of us do… In this case I poured some wine.

I decided to drink a strong cocktail, even though I know That one may result in two (three), which will inevitably get me up in the morning.A few depths of G&T, the pressure of a day Have It subsided, but, as expected, the severe headache the next day appeared like an unwelcome tenant. Most importantly, my old friend is anxious, I try my best to stay in the bay, once the wine is finally drunk, it will go all out.

Obviously, I need a new set of health repair procedures in my toolbox, which does not include gin. Determined to take care of myself preemptively to deal with the bad days ahead, I caught up with New Zealand’s overall health and happiness coach, Sarah Aklan Give me some instructions on how to manage stress easily and naturally.

Acland is a busy mother of two, who started her journey when her hormones were damaged by stress-so much so that her doctor said her hormone levels were the same as those of breast cancer patients. Acland knew she needed to make major changes, so she took a holistic approach to her recovery, which changed her life and started her career to help others thrive. First, she studied anatomy and physiology in order to have a deeper understanding of the human body, and then she became an ICF certified trainer. Institute of Human Potential Recently completed the IIN health instruction course. She has also been trained as an emotional body coach, where she learned how our emotions affect our bodies so that she can now gently coach clients by releasing emotions. Acland believes that “intuition is an important part of this kind of guidance-seeing and clarifying the true situation of the customer between what is said, so that we can best support them on the path of health and fulfillment.” We are completely agree.

continue reading Aklan’s thoughts On how to turn your own bad day into a better day:

In your work, what are the biggest stress triggers in your life that you have discovered?

Ha, I can write an entire article! Sometimes it is an unprocessed emotion, so our emotion cup is full before we even get up, and then it overflows and makes us feel stressed. Or living a life that does not conform to our values ​​may bring pressure.

For some people, it’s perceived stress, not Actual Stress-we cannot enjoy the present moment because we are constantly looking back or looking into the future, worrying about what we are doing or about to happen.

Others, it may be lack of organization-too much to do, no plan! Work pressure—too much work, too much stuff on the plate, and dislike of their work—they feel out of control. Of course, the same is true for Covid and all the unknowns and curveballs thrown at us.

How does one determine the source of stress?

Our body contains a lot of wisdom-take some mindful breathing and focus, then think about the possible sources of stress for each person, and pay attention to how your body feels when you think of each one. If you are under pressure, you will feel a physical reaction-your heart rate will increase, you may feel flushing, knotting in your stomach, etc. Please listen to what your body is telling you. Stress is actually the way we deal with external challenges. Generally, the greater the challenge, the greater our stress response. Sometimes, response is the perfect way for us to activate our capabilities and do what we need to do. In theory, after the challenge is over, we will rest and recover, but either the challenge is ongoing, we cannot relax and rest for the time we need and/or we have activated our sympathetic nervous system in combat or flight mode and many people have been Stuck on this. Therefore, the key is to figure out when an appropriate stress response will turn into an unhelpful and continuous response.

Do you have any suggestions to help reduce stress?

1. Exercise regularly.

Exercise reduces stress hormones (adrenaline and cortisol) and increases endorphins that feel good. Different body types thrive in different types of sports. When it comes to exercise, there is no panacea, but walking at least 20 to 30 minutes a day can make us feel much better. It is best to go outdoors and exercise in nature.

2. Meditation.

Try telling a busy, stressed person to sit down and meditate for 20 minutes…this will not happen. So, the key is to start slowly.

Breathing the diaphragm and focusing on breathing for a few minutes is a good start. When you are distracted by a thought, gently return your attention to your breathing.

Making a plan at the beginning is a good way to learn and develop habits, such as This oneSo yes, meditation and mindfulness practice can definitely help us relieve stress. The entire university’s faculties are dedicated to studying this, and its positive effects on reducing stress and regulating emotions have a lot of scientific evidence behind it.

3. Sleep well.

this is and so important!We can better deal with stress Restorative sleepIt can improve our brain function and balance hormones. Everyone is different. Some people need more sleep than others, but usually between 7 and 8 hours can give your body time to recover.

4. Let it out.

Screaming in the car when you’re alone can be cathartic, or if this can’t happen, screaming into the pillow for several weeks every day.

5. Write it down.

Keeping a diary is very useful. It allows us to get rid of the pressure and ideas in our minds and write on paper. It helps us organize our thoughts, feelings and emotions. Once it is on paper, we can understand it.

Ideally, about 20 minutes of free writing every day—and try not to control or overthink—is very beneficial.

6. Breathe.

Breathing slowly through the nose to the abdomen brings you back to the parasympathetic nervous system-rest and digestion, rather than the sympathetic fight or flight mode. I personally like Wimhof If I go through a stressful day, breathing brings me back to parasympathetic mode.

7. Consider supplements and healthy eating.

A good B vitamin complex is very suitable to support yourself under stress because it helps the production of neurotransmitters, such as GABA with Serotonin. magnesium Support good sleep and mood, Ashwagandha It is an adaptive herb that helps regulate stress response.Curcumin is Anti-inflammatory (medicine, So it helps fight inflammation caused by stress.

I would recommend one High fiber, A plant-rich diet, low in refined carbohydrates (sugar, white sugar)Reading, white pasta and rice, potatoes), because insulin production and blood sugar will be negatively affected by stress, and these foods will make the body tense.

In addition, I recommend avoiding excessive alcohol and caffeine, which will increase cortisol and affect sleep quality.

8. Seek help.

When stress causes chronic anxiety, depression, and insomnia, or whether you rely on substances to cope with stress. When you have tried everything you could think of, but still cannot change the unhelpful thinking cycle that puts you in a stressful mode. Or, you just need someone to share your concerns with you and understand your stressful situation-it is better to seek help as soon as possible before the situation worsens, rather than seeking help later.

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