Holiday Stress Less: Quick Tips
Did you know your body cannot distinguish between physical and emotional/mental stress? To your body (and brain) stress is stress.
One day in a frenzy of stress, I was driving to pick up my daughter from school, ran a red light and almost hit a cyclist. For days and nights, I stressed about what if I’d run over the cyclist?! What if my daughter had been in her car seat?! What a terrifying wake-up call!
I vowed to be more mindful. But habits are hard to change, and my mind would race a bajillion miles a minute. I’d keep reminding myself to focus on the road. And my thoughts would wander off. So, I started to practice taking a few deep breaths at traffic lights. It took time, but now I find myself automatically in the habit 5 count inhale/5 count exhales when I stop at traffic lights. It’s become my go-to stress less daily habit. I am calmer, and yes more stress resilient than probably at any time in my life.
Today we live with stress levels humans never experienced before. November heralds the onset of the holiday season and a potential stress-on-top-of-stress tsunami. Working with clients in my private practice, I’ve witnessed how chronic stress can wreak havoc on digestion, gut health, blood sugar balance, and impact cognitive function.
Digestion and Gut Health
Stress doesn’t just mess with your mind; it impacts your gut. When stressed, your body’s fight or flight response can slow down or even stop digestion as the body diverts energy to more critical functions. This can lead to a digestive problems, bloating, heartburn, GI problems. And chronic stress can alter your gut microbiome, leading to imbalances that affect nutrient absorption and weaken your immune system.
Blood Sugar Balance
When you’re stressed, your liver produces more glucose to give you an energy boost. This is designed to help you in a short-term situation, but repeated stress can leave your body struggling to keep up with the increased glucose production. Over time, this can lead to higher blood sugar levels, increasing the risk of pre-diabetes, then type 2 diabetes and making it more difficult for those who already have diabetes to manage their condition.
Cognitive Function
Stress can also directly impact on your cognitive functions — your ability to think clearly, your attention span, your decision-making skills. Chronic stress might lead to decreased creativity and problem-solving skills and can affect your productivity at work or school.
Brain Health
Stress triggers the release of cortisol, known as the “stress hormone.” In the short term, cortisol can help prepare your body to respond to an immediate threat. But prolonged exposure to high levels of cortisol can wear down your brain’s ability to function properly. It affects areas of the brain responsible for memory and learning. Chronic stress can also increase the risk of anxiety and depression, making it harder to manage emotions and cope with daily tasks.
What to do?
This holiday season be proactive! Build stress resilience — an essential pillar for a brain healthy lifestyle.
Here a few options; choose one that resonates best with you and feels more do-able at this time in your life.
Quick Stress Tip #1: Breathwork 🌬️
Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. Repeat a few times. This method can significantly reduce stress in just a few minutes!
Quick Stress Tip #2: Mindfulness Moments 🧘
Take 5 minutes to engage in a mindful observation. Focus on your surroundings, notice the colors, sounds, and smells. This act of being present can interrupt stress and refresh your mind. #Mindfulness #QuickCalm
Quick Stress Tip #3: Mini Meditation 🕊️
Even if it’s just for 5 minutes, closing your eyes and focusing on your breath can work wonders. Use this short time to meditate each day and build resilience against holiday chaos.
Quick Stress Tip #4: Connect with Nature 🌳
Step outside and spend a few minutes in nature. Whether it’s a brisk walk or just standing in a green space, nature has a proven effect on lowering stress levels and improving mood.
Choose ONE quick stress-reduction techniques to implement during the hectic holiday season. Practice daily until it becomes a habit. It can help you keep stress levels manageable and your spirit joyful.
Start today, and embrace a holiday season for a healthier, happier, less stressed you.😊
Which “stress less” tip will you choose?
Share in the comments 💪 Sharing will put intention into action ✨ I’d love to cheer you on! 🌟
#BrainHealth #BrainHealthLifestyle #BreatheWork #StressLess #StressResilience #Mindfulness #MiniMeditation #FunctionalNutrition #NutritionalTherapy