5 Strategies for Managing Stress
By Lydia Wallie, Nutrition Director
Change your mindset. We all have toxic or negative thought patterns that can be changed for the better. What’s a toxic thought pattern that comes to your mind? Some examples are: “I’ll never be able to eat well, I’m no good at X, if only I would have...” Through the process of re-conceptualizing your toxic/negative thoughts, you can reduce this chronic mindset stress. How do you change?
1) Identify the toxic thought pattern or limiting belief.
2) Determine the underlying cause of the toxic thought.
3) Re-frame the toxic thought to a healthy thought or positive affirmation that you can repeat to yourself instead of the toxic thought.
4) Practice your new way of thinking consistently for the long-term.
5) Repeat steps 1-4 for other toxic thoughts you become aware of (1).
Sing often and sing loud. Even if you dislike singing, it’s been shown to help reduce salivary cortisol, the stress hormone (2, 3). So the next time you’re driving to work or driving home from a stressful workday, try singing your favorite song and notice how you feel.
Adapt with adaptogens. Adaptogens are plants that help us respond better to stress. Some examples of adaptogens include reishi, eleuthero, ashwagandha, maca, Rhodiola rosea, holy basil (tulsi), and Schisandra. “Adaptogens exhibit neuroprotective, anti-fatigue, antidepressive, anxiolytic, nootropic and CNS stimulating activity. In addition, a number of clinical trials demonstrate that adaptogens exert an anti-fatigue effect that increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention (4).” For a simple herbal tincture which includes several adaptogens, check out HerbPharm Stress Manager online or at your HEB.
Go outside for 20-30 minutes. Research has shown that walking in nature for 20-30 minutes helps to lower the stress hormone, cortisol (5). When you’re under stress with tight deadlines, seemingly overwhelming projects, or lack of support, it can be easy to make excuses for the daily walk or CrossFit routine. But when you decide to go outside and be active anyways, you’re supporting your body’s ability to manage stress. This will hopefully lead to you being more positive and clear-headed for the work you need to complete (aka productivity!).
Eat a nutrient-dense diet. Healthy foods will support the body with the nutrients it needs to be energized, clear-headed, and sleep well...all of which support a healthy stress response. Need help with making these changes and determining what foods are best for you? Schedule a No-Snack Intro Session!
Source List:
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033614/
(3) https://www.ncbi.nlm.nih.gov/pubmed/27170831
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
(5) https://www.sciencedaily.com/releases/2019/04/190404074915.htm